1. Throw away the goodies
A stack of chips. Crackers Chocolate Get rid of all the harmful products that are most attracted to, especially those that you have already eaten. “If you know in advance that at midnight you get to the leftover cake in the fridge, you better throw it away right away,” says Brandy Telé, who lost 60 kg after she was diagnosed with type 2 diabetes. Instead, substitute “forbidden food” for healthy foods. Let yourself have a couple of sweet, fresh fruit for dessert.
2. Clean up the kitchen
According to some studies, the mess in the kitchen can provoke overeating. Pay special attention to what is in prominent places. If the first thing that catches your eye when you go into the kitchen is chocolate cookies in a transparent jar, you risk falling into a group of people who weigh an average of 9 kg more than those who hide junk food out of sight.
3. Watch your progress
Keep a food diary and honestly write down everything there (yes, yes, a French fries stolen from a friend’s plate are also considered) to see where the calories come from. A study in the American Journal of Preventive Medicine shows that thanks to this method, you can lose 2 times more extra pounds.
4. Collect followers
Social networks are the best motivator: closely watching you eyes of friends and followers will help you stick to the plan. The American Christina Donatella, for example, is now a personal trainer, started a page about her diet and workouts on Facebook – and lost 82 kg.
5. Re-evaluate portions.
It’s incredible how many people losing weight underestimate how much they eat. Gadgets will help: for example, the application for the smartphone MyFitnessPal – to track the portion size; a plate with a portion control function – so that you can determine with the naked eye how much protein, vegetables and carbohydrates you need.
6. Do not skip breakfast
Science has not yet decided whether this affects the amount of weight leaving you, but our slimmed young ladies are sure – yes! Almost every one of them started the day with a portion of something useful – cottage cheese with berries, for example, or yogurt with granola. Early breakfast starts the metabolism and helps not to wish a cupcake or donut at 11 am.
7. Prepare yourself
According to studies, people who cook almost always themselves consume fewer calories, carbohydrates, sugar and fat than those who rarely do. If you still have too little time or energy, try the following trick: on Sunday, prepare a large pot of some useful soup – and eat it throughout the week.
8. Add fiber and fat.
Cellulose swells in the stomach and is slowly digested – which means you will feel full longer. Look for it in whole grains, vegetables and fruits. Healthy fats (olive and nut oils, for example) – in reasonable quantities – improve the taste, give you energy and help the body absorb healthy substances.
9. Start training at home
While your weight still leaves much to be desired, it can be difficult to force yourself to go to the gym. But nothing will prevent you from practicing on your territory according to your own schedule – strength training, while the baby fell asleep, as an option.
10. Add strength training to cardio
If you intend to lose more, you need to combine aerobics with strength training.Resistance helps build lean muscle mass, burning calories and maintaining high levels of metabolism – this is especially important when weight stops at an insufficiently small figure.
11. Conduct high-intensity interval training
Scientists compared conventional workouts with those that alternate 8 seconds of serious workload with 12-second recovery periods. The result: those who choose high-intensity interval training burn much more fat. Because, laying out in full, you run fat burning hormones. Strength training with berpie, lunge and deadlifts at a fast pace with time-limited rest between sets can trigger the same reaction.
12. Participate in competitions
Many of our slimming readers signed up for races of 5 or 10 km, half marathons and marathons. Moral: to test your fitness abilities in competition – perfectly motivates and increases self-confidence!
13. Pamper yourself wisely
Small treats will help you not to regret while losing weight, so that once a day you can eat a little of what you love (count calories 150). This trick is the difference between a strict diet and a lifestyle that you can always follow. For example, you can replace a portion of ice cream with a slice of chocolate or bake not a traditional pie, but its mini-version.
14. Plan ahead
When you go to a restaurant for dinner, follow the advice of police officer Larissa Reghetto, who dropped 48 kg: study the menu in advance so as not to order something completely nondietitiously in the heat of the moment. Studies show that people who visualize what they are going to eat end up consuming fewer calories.
15. Eat more protein.
This nutrient is essential for building and repairing muscles, it makes bones stronger and causes the body to burn more calories. To find out your daily protein intake, divide the new weight in half – this is the number of grams to be distributed between meals during the day.
16. Be a man of habit
Too noticeable variations of your diet can affect the feeling of fullness and make you overeat, so let your menu be deliciously monotonous. The simple way is to eat the same healthy breakfast or lunch during the week, and try something new at the weekend.
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