Your weight loss attempts end the same way every time – a notorious failure? Start finally taking care of your body rather than punishing yourself for not being perfect through some torture restrictions. Your body serves you faithfully every day. What can you do for him?
Keep good proportions.
Many times we create this delusion about how much we should really eat. Large piece of meat with every meal, in order to provide the necessary protein. Some potatoes with that and hearty dessert after just because we need energy. Meanwhile, our stomachs have limited capacity. How much food and in what proportions, in fact, should be included in your meal?
Protein from animal and plant sources (lean meat, eggs, fish, seafood, nuts) should be less than a quarter of your dinner plate. Nutritionists recommend eating 3.5 – 5.3 ounces of meat for a main meal. It is also said that the optimal serving of meat should be roughly the size of your fist. Vegetables should be even half of your dish. Complex carbohydrates (cereals, bread, rice or pasta) should fill in the remaining quarter of the plate.
Eat more vegetables!
You hear all the time: “you want to lose weight, eat less, eat half, give up the snack…” All these limitations will only make you stressed. The good news is that you can eat more, even without restrictions. What? Providing vitamins and minerals to our body – vegetables. In most cases they consist mainly water, and therefore they are not only very healthy, but also a low caloric. In addition, it’s rich in fiber, which not only gives you a sense of satiety but also has a positive effect on intestinal peristalsis, helping with digestion.
Do not skimp on the broccoli, tomatoes, lettuce, cucumbers and peppers. Raw and crunchy, cooked, simmered in a broth – you can even reach for seconds. Pumpkin vegetables, including zucchini, is a good source of vitamin C, folic acid -especially recommended for women- and vitamin B and carotene which positively affect the nervous system. What is hidden in the most popular vegetables? Tomatoes provide, among others, vitamin C, K, E, potassium, phosphorus, and lycopene, which is a valuable antioxidant that protects us against harmful effects of free radicals and reduces the risk of for example heart disease and cancer. Green cucumbers do not really include a large amount of vitamins and minerals (cucumber is mostly water), but they lower blood pressure and are especially recommended for diabetics.
Sometimes you fantasize about food that has no calories? Vegetables are close to ideal. All vegetables the mentioned above do not have more than 30 kcal per 3.5 ounces, 3.5 oz green cucumber is about 10 kcal, tomatoes – 15 calories, broccoli – 27 calories, zucchini is about 20 kcal. You will notice that these are negligible values (chocolate candy bar provides 200 – 300 kcal). Eat vegetables, forget about reducing portions and enjoy a full belly!
Burn 100 calories more each day, and lose 11 lbs after one year
You associate exercise and physical activity with a hard work out and sweat at the gym. You do not need to become a top athlete, just try to burn an extra 100 calories daily. How can you do that? There are many possibilities. You can choose from 8 minute running, having sex for 20 minutes, 15 minute jogging or recreational swimming, 20 minute house cleaning or 40 minute shopping.
To get rid of 2 lbs, we have to burn about 7000 calories. Indeed, it seems a lot. But if you become systematic and each day get rid of the extra 100 calories, which should not be a big challenge, after 2 months you will be 2 lbs lighter. Within a year, this means about 11 pounds less. Little effort, pure profit – or rather the loss, although in this case greatly appreciated.
Still not convinced? Many researches have proven that physical activity regulates the level of hormones responsible for regulating appetite, including ghrelin that reduces the feeling of hunger. The researchers observed that one hour spent on a treadmill or other cardio exercises (cycling, swimming) make us feel less hungry for hearty meal. Unfortunately, the influence of physical activity on appetite is temporary. Scientists say that the effect of training is maintained for 2 hours, including training time.