GREET THE SUMMER FIT AND HEALTHY!
All of us want to look good, because soon the summer and this is a traditional time of holidays and merry gatherings with friends.
Surely, the saying “in a healthy body – a healthy mind” is familiar to you from childhood. The desire to lose weight is not only an aesthetically good intention to look good, but also allows you to maintain health and eliminate existing problems. What should I do to lose a couple of extra pounds to the beach season?
Fractional power
Eat 5-6 times a day. Yes, you did not misinterpret. Fractional and frequent meals are much better for your body than one or two dense meals. The essence of fractional nutrition is that you competently plan your diet and avoid the moments when there is an insurmountable feeling of hunger, forcing you to eat an order of magnitude more than you planned. It is important to include in the basic meals lean protein, which is contained in chicken, turkey, fish, beef, mutton, shellfish, eggs. Just remember that the food should be cooked either on the grill, or cooked, baked in the oven or cooked in a multivark. Try to minimize fried foods in your diet. An excellent addition to the protein will be complex carbohydrates, which are in celery, mushrooms, various lettuce leaves, asparagus, cauliflower, broccoli, peppers and tomatoes.
For snacks can be used and fruit. It is important to remember that there is more sugar in them than in vegetables, which leads to increased hunger. Therefore, always choose whole fruits, while avoiding fruit salads and packaged juices.
Drink green tea
Green tea is rich in flavonoids – a group of plant pigments that have antioxidant properties. Clinical studies of the American Journal of Clinical Nutrition have proven the effectiveness of green tea for weight loss. It increases the metabolic rate and in addition has a number of other useful properties:
Green tea is a mild diuretic, and, therefore, helps to remove excess fluid from the body.
polyphenols, which are contained in excess in green tea, contribute to increased heat exchange in the body due to the processing of deferred fats. Studies have shown that if you drink 3-5 cups of green tea a day, the volume of fat burned will increase by about 45%; one of the beneficial properties of tea – the ability to reduce blood sugar, and hence – to suppress the feeling of hunger, which is very conducive to losing weight: it’s enough half an hour before a meal to drink a cup of green tea, so that during lunch you can eat a much smaller amount of food than usual.
Move on
We all understand that the more we move, the more calories we lose, and, consequently, the more we lose, the faster the weight goes. I do not encourage you to harass yourself on a treadmill or swim 200 laps in the pool, just remember that daily walks, gardening, playing with children and this kind of physical activity is just necessary to maintain optimal weight. Remember a very important point: the more muscle mass you have, the more it “works” for you. The premise is simple: muscle tissue uses more calories than fat, thus it has a higher metabolic rate. If you have enough muscle mass, you will burn calories even when you are not working, it’s great, is not it?
Well, at last, remember that when it comes to healthy lifestyle and the desire to lose weight, you need to adjust not only your body to a healthy wave, but also the brain. Then all your efforts will be crowned with success and you will forget about past problems and turmoil!
