We are always told that you can lose extra pounds without making any effort. For this you need: first, to monitor the balance of the diet, second, to move more, and, thirdly, to sleep at least eight hours a day. “Yeah, but at the same time have incredible willpower and universal hatred of chocolate”, – mentally continue you.
Indeed, proper nutrition seems easy and serene only for those who in principle have no craving for sweets, who never face stressful overeating, and treat fast food with healthy indifference. But what should everyone do? We have the answer. More precisely, the fitness expert Jonathan Ross, who in an interview with Popsugar spoke about the rules that will lead the body to shape faster than you think.
Eat more Vegetables and Protein
Try to do this every time you eat, to provide the body with all the nutrients it needs. Fresh vegetables are rich not only in vitamins and antioxidants: water and fibers in them help to prolong the feeling of satiety so that the next meal you eat less than you could. A protein-rich diet, according to research, helps build muscle mass, displacing subcutaneous fat.
At first, healthy food will be a little boring, but remember that your taste buds are adjusting.
Consume Healthy Fats
Forget about low-fat diets – the right fats are important, as they help reduce the level of low-density lipoproteins (“bad” cholesterol “), while increasing the level of high-density lipoproteins (” good “cholesterol). Studies show that the presence of healthy fats in the diet – fish, nuts, avocados, vegetable oils – contributes to a reduction in the fat layer on the abdomen, which is known to be the hardest to cope with. But saturated and trans fats try to avoid, so as not to disturb the healthy metabolism.
Plan, Cook, Pack
The best way to follow a healthy diet is to take responsibility for its compliance. Jonathan Ross recommends cooking at home and taking lunch with him whenever possible. So you can keep under control not only the approximate calorie content of the diet but also the content of fats, sugar and salt in the food. And one more tip: always keep a bottle of water and healthy snacks (all the same nuts, dried fruits, slices of fruits and vegetables) at hand, and then you will not be tempted to eat something harmful on the go.
Be Kind to Yourself
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Even a person with a huge willpower and best intentions can be in a “seductive” situation, when you refuse a glass of wine and snacks, of course, you can, but that’s not very desirable.
Whatever you do, do not blame yourself for ease.
Yes, consumption of these products can worsen the situation, but all this, however, is not critical. If the next day you return to a balanced diet, then very quickly you will be at the same point. And the fact that you allowed yourself to relax a little, only will benefit your mental state.
Don’t Drink Calories
You have probably heard this many times, but repetition is the mother of the teaching. Soda, cocktails and flavored water are the main obstacles on the way to unconditionally proper nutrition. The main problem of “liquid calories” is that they do not contain nutrients, but contain a lot of sugar. This, in turn, will lead to the fact that in 15 minutes you will want to eat with a vengeance, not to mention other disadvantages for health and general well-being.
Don’t skip meals
If you want to change your body, nutrition is something that is important to pay attention first.
Fill your stomach every day at the same time to lose those extra pounds. This is the best way to lose weight and feel great.
The expert advises to stick to 4-6 meals throughout the day, as you like, and monitor the presence of protein and fiber in each of them.