While there are infinite diets, supplements and plans to replace meals that claim to guarantee rapid weight loss, most have no scientific evidence. However, there are some strategies supported by science that have an impact on weight management and can help you in the weight loss process.
These strategies Include the exerciseTracking of the caloric, post -intermittent intake and reducing the number of carbohydrates in the diet.
Probably, not rarely you felt the sentence: I want to lose weight. It is the phrase of thousands of women who face excess fat or have a certain health condition. This also wants women after birth, but also those who work from home. In this article, we will find out what you need to do when you want to lose weight on certain areas of the body or under certain conditions.
If you want to lose weight, you should be aware of everything you eat and drink every day. A study found a positive correlation between weight loss and monitoring frequency food consumption and physical exercises.
If I want to lose weight it is a very important desire for you, you should make changes to food.
I want to lose weight after birth
After birth, mothers face excess fats, water retention, but also joint pain, stretch marks or cellulite. After being born a child, your body needs good nutrition to heal and recover. Also, if you are breastfeeding, you need more calories than normal.
A low calorie diet is probably without important nutrients and will probably allow you to feel tired. This is the opposite of what you need when you take care of a newborn and when you probably don’t completely sleep.
Ideally, you would be to return to a normal diet, especially if you are breastfeeding, when you allow your health, but also the doctor. Below I prepared some suggestions that you can follow when you want to lose weight after birth
I want to lose weight at home is another desire for women, when they don’t have time to go to the gym or have a certain health condition. With the help of a special diet and exercises you can do with fitness girls, you will surely get your goals.
I want to lose weight around life
Many women, after birth, or took a few more pounds after the holidays, note that they were added exactly around life. It is also the area that weakens more hard, but not impossible to lose weight. Diet and exercise will help you when your goal is to lose your life.
So when I want to lose weight it is a goal, consider the following:
Eat more proteins, especially for breakfast
Protein It can adjust appetite hormones to help people feel full. This is mainly due to the decrease in hormone of hunger for hunger and the increase in the peptide hormone hormone hormone hormone, GLP-1 and cholecistocinine. The good choices for a high protein breakfast include eggs, oats, walnuts and seeds, quinoa porridge, sardines and chia seed pudding.
Water
The water accelerates the metabolism and combustion of calories, and in this way it helps the body to remain hydrated and healthy. If you drink water on an empty stomach, this natural elixir acts as a drug, influencing heart rate, respiratory diseases and eyes, digestive disorders and the appearance of the skin.
In turn eliminates sugars from the diet
The western diet is increasingly rich in added sugars and this has clear connections with obesityEven when the sugar appears in drinks rather than in food.
Refined carbohydrates are highly transformed foods that no longer contain fibers and other nutrients. These include white rice, bread and pasta. These foods are easy to digest and quickly transform into glucose. The excess of glucose enters the blood and causes the insulin hormone, which promotes the conservation of fat in the adipose tissue. This contributes to weight gain.
Replaces transformed and sugary foods with:
- Full rice, yeasts -without pasta
- Fruits, walnuts and seeds instead of snacks rich in sugar
- Herbal tea and fruit water instead of soft drinks with sugar
- Blend with water or milk instead of fruit juice
Eat many fibers
Including fibers in the diet can increase the feeling of fullness, which leads to weight loss.
Fiber -rich foods include:
- Wholemeal cereals for breakfast, wholemeal pasta, whole bread, oats, barley and rye
- fruit and vegetables
- peas, beans and legumes
- Walnuts and seeds
Balances intestinal bacteria
The human intestine hosts a variety of microorganisms, including about 37 trillions of bacteria. Some foods may increase the number of good bacteria in the intestine, including:
A wide variety of plants: increasing the number of fruit, vegetables and cereals in the diet will involve an increase in the absorption of the fibers and a more diversified series of intestinal bacteria.
Fermented foods: they increase the function of good bacteria, while inhibiting the development of bad bacteria. Green cabbage, chefir, yogurt contain good quantities of probiotics, which help to increase good bacteria.
Prebiotic dishes: they stimulate the growth and activity of some of the good bacteria that help control the weight. The prebiotic fibers appear in many fruits and vegetables, in particular the root of chicory, artichoke, onion, garlic, asparagus, leeks, banana and avocado. It is also in cereals, such as oats and barley.
Sleep enough
Numerous studies have shown that sleeping less than 5-6 hours per night is associated with a greater incidence of obesity. sleep The weak can increase the production of insulin and cortisol, which also causes fat storage. As long as you sleep, someone regulates appetite control hormones, leptin and giant. Leptina sends complete brain signals. Effective sleep will help you in the weight loss process, but also for a better concentration.
Manage stress
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce appetite. However, when people are subject to constant stress, cortisol can remain in the blood longer, which will increase their appetite and lead to the consumption of multiple foods. Cortisol indicates the need to fill the body’s nutritional deposits from the favorite source of fuel, which are carbohydrates.
The insulin then transports blood from blood to blood to muscles and brain. If the individual does not use this sugar in Desi’s life every day, the body will keep it fat.
How to reduce stress levels:
- Practice yoga, meditation or any sporty time that reinvigorates you
- Apply breathing and relaxation techniques
- Spend the time outdoors.
Latest Posts Published
What are the terms of good physical preparation?
Complete guide on the breakdown of transverse ball ligaments
Concrete cerebral? Immediate recognition and management
How to defend or mark in a corner: the right positioning
Council of the physical coach for football
Interview with Patrick Chanceaulme a coach who leads
Manage a football group: inclusive and authoritarian approaches
analyses. 2014 World Cup
How to resume football after an injury: how to do it?
