In the previous part of the article, we focused on presenting strategies for effective weight loss. We tried to suggest what to do and what actions to use to be able to achieve the goal. Today we will go a little further and pay attention not only to the specific diet or the selection of specific products, but to activities that are able to largely help us effectively lose weight, and, moreover, support us so that we do not give up. It’s not an art to lose weight, although for many it’s art, but the real feat is to persevere in your assumptions and not get the yo-yo effect. Is it possible? Absolutely.
Motivation is the basis
Each of the mentioned strategies is a very good way to be able to lose unnecessary kilograms and to be able to get the figure we only dream about. However, regardless of what we do not choose, one of the most important principles is motivation and it really depends on it whether we can achieve our goals and, more importantly, whether we will be able to stick to them. Some motivate themselves, others need someone who will give them a kick. One thing is certain – motivation is always the basis for something to happen. If there is none, then no strategy can really help us.
And being on the subject of motivation, it’s worth mentioning goals. We motivate ourselves because we have specific goals. It’s good not to put them as the highest ones right away. At the beginning let’s take small steps and motivate ourselves with even the smallest progress. It’s good to find a support group that will be in the process with us. Instead of laughing at us, instead of mocking or depressing us, it should drive us and make us want even more and more. If someone believes in us, we start to believe in ourselves, and that’s the best thing that can happen.
Am I really hungry?
Being on the topic of weight loss, it’s certainly worth taking up the topic of food without feeling hungry. Is this possible? Yes. Many people, despite not feeling hungry, reach for something to eat. We do it from boredom, from stress, from loneliness. The emotions that accompany us every day are of great importance to what our diet and our diet look like. We should reach for food when we feel hunger and want to satisfy it. If we do it for other reasons, there is a high probability that we will gain weight, and then the fight with kilograms is a lot of work and effort that should be put into this whole process. So how do you fight it?
● If we are stressed, we should find something that will allow us to get this stress off us. It can be, for example, yoga, meditation or a hot tub bath
● If we have low energy instead of eating, let’s put on some good music, go for a walk or if we have the opportunity – let’s take a nap for a few minutes.
● If we are lonely or bored, it’s worth meeting up with people to let this pass. Let’s call a loved one, arrange a coffee date, pizza or a movie. We should not replace people with food.
How should we eat
If we want to eat nutritious meals in such an amount to get a negative calorie balance, then what is important is what we eat as well as how much we eat. Let’s try to approach every meal with caution. Let’s sit at the table, eat slowly and calmly, enjoy each piece of food. The worst thing you can do is eat quickly, in a hurry, standing up, between one meeting with the client and the other. The slower we eat, the fuller we will feel and that is what this whole philosophy is about.
Overeating is another important issue. Most of us eat portions that are simply too big for us. In restaurants, the food served is definitely served in greater quantity than we need. Remember that information about the feeling of satiety reaches the brain after about 20 minutes. Departing from the table, we shouldn’t feel completely full, because in a few minutes will turn into full satisfaction. We often do the opposite. We stuff our face, forcing the food in. We get up from the table completely clogged, not having the strength to move. Such action is certainly not healthy for our body and certainly is not good for our figure.
Good sleep for everything
Each of us should remember a good sleep. It’s the parent element. On average, an adult should sleep eight hours a day. This way, the body is regenerated, rested. If we sleep too little, we stimulate our appetite and eat more than normal. If we do not sleep much, we also have little motivation, and this means that we often give up, because we have no vision to do something 100%. Let’s focus on good sleep, because it not only has a positive effect on the work of the whole body, but in the weight loss process decides to a large extent about what the effects will be.
STOP sugar and refined carbohydrates!
We all probably know that sugar, as well as refined carbohydrates, have a great influence on our weight. It’s a lot of calories that can effectively ruin all our plans. Refined carbohydrates are primarily bread, pizza dough, pasta, pastries, white flour, white rice, and, for example, sweetened breakfast cereals. If you want to give them up, just replace them with complex carbohydrates, i.e. dark bread, brown rice and oatmeal. What about sugars? In the first place, of course, sugar, as well as sweets, must be eliminated. These products are not healthy, and they cause weight gain. In this topic, however, you need to be more vigilant, because it turns out that sugar can really be hidden everywhere.
We can find it in canned soups, in vegetables in jars, in pasta sauces and even in margarine. So if we want to start a healthy life, we must pay attention to all, even the smallest elements. Sugars are empty calories that do not add anything, but only cause jumps in blood glucose levels, which further drive us to the next binge. Similarly, if it comes to fizzy drinks and juice. In most products we will find huge amounts of sugar, which is why we focus on either 100% juice or just water that is the most healthy. Eliminating these products will significantly reduce centimeters in the waist and stomach, but also improve our mood, add energy and make us feel and look much better
Fruit and vegetables in our diet
We are convinced that both fruit and vegetables in each of our diets play an extremely important role. They provide lots of vitamins, but are also the best source of fiber. When it comes to fruit, they are very healthy, but they have sugar, which is why their quantity, especially after 5pm should be significantly reduced. As for vegetables, we can eat these almost at will. It’s worth betting on raw or steamed ones, with the addition of herbs or olive oil. These products should be woven into almost every meal. Fruits will perfectly replace sweets, and vegetables will be the perfect stuffer, which is also very healthy.
Another very important issue is definitely the preparation of meals yourself. If we make a dish ourselves at home, we know perfectly well what we add to it and what it really consists of. We can easily calculate its calorific value, as well as any macroelements. In restaurants, the portions are usually too large, and we do not know what is really in the composition of the meals. We then eat more sugars, unhealthy fat and extra calories. If you want to look good and feel great, it’s definitely worth preparing your own meals.
The right size of meals
We eat far too much. We force food in which clogs our stomach, having the impression that we will eat in reserve, for later. The hunger will be satisfied 20 minutes after the meal. So maybe it’s worth eating a moderate amount instead of eating excessively and just waiting. We can save a lot of calories this way. When arranging a meal, it’s worth choosing smaller plates or bowls. We will put in less food there, and optically it will look much better.
Water is the basis
Under no circumstances can we forget about water, which is the basis. Man mostly consists of water, and really should drink about 2 liters a day alone, and when he trains even more. Water positively affects the work of the whole body and our fight with kilograms. We should not drink it quickly, forcing it, but sip by sip throughout the day.
Active leisure time
Diet diet, because as you know it gives 70% effectiveness in weight loss, but in no case should we forget about activity. Thanks to it, we have the opportunity to lose excess weight by burning calories. Eating, we need to get a negative calorie balance. Exercises give the opportunity to reduce these calories, so they are most appropriate for everyone. Of course, depending on the form and condition for some will be a walk, for others running. It’s worth betting on such typical cardio trainings, which we combine with strength training, and certainly not only lose weight, not only will we strengthen our body, which, above all, will gain us a healthy addiction, which will become extremely important to us. The key is to bet on such a sport that will give us joy, contentment and satisfaction.
If we want to lose weight, in addition to a diet suited to us properly, and for this selected activity that will please us, the approach itself is certainly important. You should be motivated, put on a long, healthy sleep, and choose solutions that are beneficial for you. Nutritious food, smaller portions, five meals a day. Everything really matters when it comes to fighting for a better look in our lives.