The sunny weather actively prepares us for the heat and renewal of our wardrobe. Spring is the time to prepare the body for wearing shorts and light dresses, and most importantly, a beautiful bright swimsuit. Are you planning to do fitness or do you intend going on a diet? Even in this case, it is not necessary to not eat and workout at the gym until loosing your consciousness. There are still a couple of months to get in shape gradually. Here are some simple rules for a healthy weight loss and maintenance of a good body shape.
Keeping the water balance
We all know the rule that a mature person must drink at least 1.5 – 2 liters of pure water daily. This is important not only from the medical point of view but also for the maintenance of a perfect physical form.
But remember some basic rules: water can be consumed 30 minutes before eating and only after an hour after eating. It is considered to be more useful the water that has the room temperature and in order to give it a taste, add in the glass a slice of lemon. A glass of water drunk before eating will lower the appetite, and you can consume it in a desired amount without overeating.
Don’t forget about water before and after the training. Remember very important information: in order to lose fat without affecting the health, you have to normalize the water-salt metabolism and make regular exercises.
Good quality sleep
Every time falling asleep after midnight, remind yourself that regular lack of sleep weakens the immune system and slows down the metabolism. This means that sleep duration of less than 6 hours per day is an excellent opportunity for the formation of subcutaneous fat. Have you noticed that the later you go to sleep, the more you have the feeling of hunger? This is understandable – at this point the body begins to receive signals about the need to replenish the energy reserves and automatically increase levels of the hormone ghrelin, which affects the appetite. That is why we are so drawn to something delicious if we sit up till late.
Remember – 8 hours of good sleep. This is what our health and beauty needs!
How often in front of us glimpses the phrase “A diet, from which you will lose 10 pounds in 3 days!” Many believe in these fabulous food principles and arrange a hardcore to their stomach. The result is nervous system disorders, stomach problems, and in no time the pounds are returning to double volume. Where is the mistake? The fact is that a healthy diet involves the right approach to nutrition and lifestyle in general. Do not worry if you do not see results in 3 days or even a week. A month later, you will not only feel more energetic and graceful, but also feel comfortable throughout the body.
Proteins, fats and carbohydrates – are all we need in a daily diet. It is important to maintain a balance of macronutrients during meals. Carbohydrates are the most important suppliers of energy for our body. Food, rich in protein is essential for our body. Not for nothing the most effective diet is considered the protein diet.
Forget the myth that all fats are harmful and dangerous, some of them still make us beautiful and healthy. These healthy fats belong to a noble family of omega-3, and our body can not produce them.
We need a daily average from 50 to 100 grams of protein, about 300 grams of carbohydrate and 50-60 grams of fat.
Don’t go hungry
Slim model from magazine covers motivate us to get rid of extra pounds. But many make a very bad mistake – go on hunger strike. Among ever losing weight women there is a perception that if you experience severe hunger, you are on the right track, because this is the only true path to harmony. No, no and one more time no!
Remember once and for all – you can not bring your body to a strong feeling of hunger. Firstly, at some point you will break and then overeating can not be avoided. Secondly, you are making fun of him and hurt him.
Try to separate the daily diet in 5-6 times a day: breakfast, snack, lunch, snack, dinner. At night, you can drink a cup of yogurt, so as not to fall asleep with hunger.
Mandatory work on the body
Proper nutrition, healthy sleep and plenty of water are only part of the rules on the way to a slim and toned body. Let’s talk about sports?
Undoubtedly, it is impossible to identify a universal form of exercise for all. Therefore, be sure to find what is right for you. Physical activity should be a mandatory part of your life, whether it’s running in the morning, bike or roller skates, yoga, swimming pool, power load in the gym or classes on home video. Try introducing in your lifestyle useful habit – 3-4 times a week find time for exercises. Make the music louder and go ahead to an ideal body! But do not forget about warming up prior performing basic exercises and stretching after.
Diary of success
Do not expect that all will immediately begin to praise you and take you as an example. Try to concentrate on what you’re doing all this for yourself. And in order to monitor your progress and enjoy it, have a little diary. You can even take it with you (if it is placed in a compact purse) in order to also write about where you are now running, how you ate a delicious lunch, what beautiful things please yourself at the sale.
Do not forget about mood. Smile in the mirror, congratulate yourself for everything, even if it is a small achievement. Pamper yourself with pleasant trifles and go shopping, meet with friends and go on dates. And most importantly – buy a bright beautiful training suit in order to feel great even during intense workouts.