The process of losing weight safely for health is a rather complicated and time-consuming thing. But anyone who managed to pull themselves together and say goodbye to extra pounds will tell you that all the efforts were worth it.
However, use these simple tips if you want to speed up your weight loss a little to find a dream figure for the New Year (well, or at least by the summer).
Add protein to every meal
A sufficient amount of protein in the diet will help you get rid of constant “food”, including the night, speed up your metabolism a little, and preserve muscle mass. Sources of high-quality protein include lean beef, chicken breast, fish, and Greek yogurt. If, for some reason, you do not eat food of animal origin, eat more often foods rich in plant protein: legumes, nuts, and seeds.
Don’t cut out fats and carbohydrates
For any person, including those who are losing weight, for good health and healthy, it is important to receive proteins and carbohydrates with fats. So it is strongly discouraged to eliminate them from the diet without a sufficient amount of knowledge and experience in nutrition. Also, do not forget that your body needs fiber, vitamins, and minerals.
Keep track of the calorie content of drinks
Remember that drinks also contain calories: the only exception is plain water. If you drink soda, juice, sweet tea, or coffee with additives (cream, marshmallows, syrups, etc.) during the day, be sure to count their calorie content.
Change your training program
To speed up your weight loss, make a few changes to your training program about once a month. For example, you can add more strength training, replace one gym visit with a boxing workout, or increase the number of sessions per week. A variety of physical activities will help you avoid the plateau effect – a phenomenon in which the weight stops at a certain level and stubbornly does not budge.
Get enough sleep
Lack of sleep greatly increases the urge to eat fast food or eat a plate of dumplings late at night. Sleep deprivation also raises cortisol levels, a stress hormone, the excess of which can signal to the body that it is time to increase fat stores. Therefore, if you are determined to get rid of excess weight, first of all, establish a sleep routine and start getting enough sleep.