Healthy weight loss tips
1. The first thing that needs to be addressed when dealing with the weight loss is that excess salts and water need to get out of the body in order to lose weight.
Excess salts and water need to get out of the body. Body treatments help to remove excess fluid from the body:
- vacuum massage
- and pressotherapy.
2. Review your diet and snacks.
Dramatically reduce your intake of sugars and carbohydrates in order to get the most effective results of your weight loss.. Exclude all cakes, cookies, breads, pies, pasta, white rice, porridges.
Do not eat during the month no bread at all, you can eat 1 small slice of black whole grain bread a day.
The main emphasis should be on a protein-rich breakfast: egg, yogurt, peanut butter (2 teaspoons without bread).
- Meat: beef, chicken, sheep.
- Fish and seafood: salmon, trout, shrimps, etc.
- Eggs: Egg yolks are best.
- Eat low-carbohydrate and mineral-rich vegetables: broccoli, cauliflower, spinach, tomatoes, cabbage, brussels sprouts, beets, lettuce, cucumber.
Don’t be afraid to overeat them. If you eat these vegetables cooked, with little salt and without sauces, you can eat them no matter how much, you can not eat more than 50 kcal a day.
Of the fats, consume useful fats:
- olive oil,
- coconut oil,
3. Eat 1200 – 1400 kcal per day, divided into 4-5 meals in order to get the maximum of your weight loss.
Divide the meals so that you eat 300-350 kcal for the three main meals and 100-250 kcal for the two snacks.
NB! Eating too little makes the body store food instead!
4. Make sure that there are no more than 300 kcal of carbohydrates, fats or so-called red nutrients per day.
As dairy products are included, reduce the consumption of dairy products. Eat dairy products 200 g a day, no more.
Prefer richer foods:
- cottage cheese,
- ricotta curd,
- Greek yogurt.
Eat unflavoured and unsweetened products and prefer low-fat cheese (from goat’s or sheep’s milk), mozzarella.
5. Exercise and physical activity every day.
Just 2-3 times a week training is not enough to lose weight. If you want to lose weight, you need to be physically active and on a daily basis.
Walking works very well. Take at least 5 km of fast walking every day, i.e. 1 hour.
6. Recommendations for maximum weight loss
- Drink water. If you feel an empty stomach, drink a glass of water first. Often we have a lack of fluid in our body instead of food. If you feel thirsty, you are already short of 2 hours of water. You should drink at least 2l of water a day.
Once you have started your diet, you need to be especially careful about drinking water, as fat burning releases gases that are toxic.
Therefore, it is necessary to monitor the drinking of water during weight loss, so that no toxins remain in our body.
It is best to consume clean spring water.
All kinds of blackberries and juices contain a lot of sugars and are not suitable for continuous consumption.
It is recommended to drink special flavored water in the morning, which helps to get water out of the body better.
Taste or vitamin waters make the kidneys work. Strawberries, watermelon, cucumber, celery are well suited for this purpose.
- Dry brushing of the body also helps to remove waste products from the body.
- Sleep enough. It is necessary to sleep at least 7 hours a night.
Preferably another small “beauty” sleep for 15-20 minutes during the day, for example around 3 pm or 6 pm-7pm before dinner.
- Weigh yourself at least every day. Always do this at the same time in the morning when waking up before a meal.
- Use smaller plates.
- Keep a nutrition diary. Do this in one of the nutrition apps or take a separate notebook.
We often think we are eating healthily, but black and white reveals the truth about what and how much we actually eat.
- Do Detox. Perform a cleansing or detox diet before doing the diet above.
Losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.