Stay away from fatty, fried and harmful calories
Fast food, sweet drinks, mayonnaise, margarine, chips, sausages and other artificial products- it is not food! These are empty calories and harmful trans fats!!! Avoid fatty cheeses, cottage cheese and dairy products, lard, butter and restrict salt and sugar.
Take sweet only for breakfast and only natural
Honey, dried fruit, jam or marmalade, are acceptable.
Fruits and carbohydrates – until 17:00
In the evening metabolism slows down and our physical activity is reduced. Accordingly, the need for carbohydrates disappears.
Take 5 meals a day
Breakfast, snack, lunch, snack, dinner – these are the meals that we should pay attention.
Light exercise after meal
After the meal we should stand or walk. Sitting or lying after meal will slow down our digestive system, which in turn will cause several health complications.
Eat regularly – breaks between meals should be no more than 4 hours. Prolonged absence of food, and the body begins to experience stress. Try to eat every day at the same time.
You should eat dinner no later than 4 hours before bedtime.
Drink at least 8 glasses of water a day
Water is essential for proper circulation of nutrients in our body. Keep your body hydrated in order to live healthy.
Eat a lot of vegetables
Eat vegetables in any form at any time in unlimited quantities (of course not at night).
Eat as much protein food, especially for dinner, combined with vegetables.
Every day, be sure to take food from all 6 groups in your diet: vegetables, fruits, dairy, carbohydrates, proteins, healthy fats.
Cut down on alcohol
Minimize the use of alcohol, or try to avoid it completely. It increases appetite and contains a large amount of calories.
Enlarge locomotor activity
Even at 1.5-hour training 2-3 times per week, your weight will go to 2 times faster than in the absence of exercise! If you cannot deal with it, try to do short morning exercises. Just try to move as much as possible.
Make weight-loss fun
Don’t go through hunger, painful diets and exhausting workouts! Take it easy and the probability of failures and bad temper will be reduced to zero.
Some bans are temporary
Cheer up, you’ll have to temporarily abandon some unhealthy foods that you like. Once your weight moves to “dead point”, you can reward yourself with your favorite meal.