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9 effective tips to help you lose weight!

9 effective tips to help you lose weight!

“Live healthy and active” – this doesn’t have to be an empty slogan. You don’t have to turn your life upside down to change your habits. All you need are a few minor patches and tweaks that are often handy and don’t require sacrifices. Read on for some tips that will help you achieve your goal.

First, some statistics:

More than 50% of adults in Poland are overweight or obese.

More than 25% of children are overweight or obese.

These numbers are increasing on average by 2% per year.

Just over 16% of us do physical activity twice a week

Only 7% of people go to fitness clubs

Almost every 10 poles have diabetes

Now it’s time for some tips:

1. Change the transport

Abandon transportation that does not require physical exertion. Walk more, with a minimum rule of 10,000 steps per day, or use the bike as long as the weather permits. You will gain health, often time and money for sure – for fuel meters and parking lots.

2. Start living a healthy and active life

You have a lot of solutions around you. If you do not have time, and you feel that it is time to move on – use the application that will help you lose unnecessary kilograms quickly and effectively and will give you expert support wherever you are. There is definitely a fitness club near you, where you can register or use the option of one of the partner cards. You will receive professional help and motivation from coaches and other exercisers. If you dream of running, leave the house for fresh air, starting with long walks and moving on to running longer and longer distances. It’s addictive and you won’t see your first marathon behind! Are there many solutions?

3. Change your eating habits

It’s not about dieting, it’s about changing your habits. You need about 3 months to do this effectively. The diet does not mean that for the rest of your life you will eat a small portion of rice with chicken and vegetables, preferably only chicken rice. it’s not like that. Throughout our lives, we build eating patterns based on upbringing, experience, preferences, time and financial capabilities. It is enough to change a few elements in your diet to see that it is possible after these three months. The next three months is the stage of establishing the new model of nutrition and establishing habits. Then you can confidently say when someone asks you if you’re still on a diet because you look so good: “No, I’m not on a diet, I just eat that way.”

4. Avoid high-calorie drinks and processed foods.

This is part of the result of the previous version. Obviously, quit sweetened drinks. This is one of the main causes of obesity and diabetes for both adults and children. Excessive consumption of simple sugars causes them to be stored in the growing adipose tissue, because there is no opportunity to burn off their excess, and we also disrupt the secretion of insulin. Water will add health! An old saying, but always up-to-date.

As for processed foods: Time is definitely the main culprit. Who would think of making a sandwich on whole wheat bread in the morning or cooking bulgur with vegetables? Note: it takes 3 minutes to prepare the sandwich, and the groats – 25 minutes, and the same cereal can be cooked the day before. There is nothing wrong with bringing food with you to work. It is embarrassing to eat fast food and gain 20 kg in a year. Whoever lost 20 kg knows what I mean. I am light as a feather and healthy as red!

It is positive that more and more workplaces are allowing tenants whose menu includes healthy eating.

5. Read the labels

Sometimes inconspicuous products contain the entire Mendeleev table. If there is a lot of E – without going into details – put it on the shelf. It is better to abandon semi-finished things at the expense of vegetables and fruits, or just sandwiches. Prepare your meal in advance – haven’t you?

6. Supplements?!

Now you might expect me to mention the best burners and antioxidants or other substances that will make your chest grow or lose 20kg in one month. Unfortunately, in this regard I would be controversial or simply common sense – personally I advise against doing this. Believe me – at 95% the diet alone is enough to achieve any of your health related goals especially weight loss. I leave 5% for players or people who train twice a day for at least 1.5 hours, since, unfortunately, we have to add a little more protein on top of what is in the diet itself. Don’t be fooled by the pharmaceutical companies that make brain water by saying that without a handful of supplements, no diet or training is of any use. Bad for health and the liver of course. Diet is key!

So what if you lose a few kilograms thanks to great inventions, if the body does not change the eating habits, the body will compensate for its shortcomings with revenge..

7. Portion size control

Try to eat a lot – up to 5-6 times a day, but less food. This will improve insulin metabolism, thereby better controlling sugar levels and adipose tissue deposition. Amazingly! I’m eating more and losing weight.. If you have any questions – we’re here to help (Lionfitness)

8. Find Motivation

Sometimes, even the greatest identification of a “start” is not enough to persevere in your decisions and on the way to achieving your goal. Our statistics indicate that more than 85% of people quit smoking before the end of the first month of weight loss. But.. more than 80% do not give up when they receive support – experts or their friends who have declared their willingness to take on the challenge with them. It is very difficult on your own. Keep that in mind. Try to find someone else who will also motivate you to work, or trust us. We can motivate 🙂

9. Come to bed early

This is not always possible, but stop watching TV at night and try to sleep earlier than usual. Sleep should last at least 6-7 hours. This will allow you to reduce the level of cortisol, complete regeneration, the proper functioning of the metabolism, and, accordingly – accelerate weight loss. Oftentimes, even by “dieting” and exercising a few times a week, we either find the weight is stable or the effects are very slow. Then we look for reasons in many places, forgetting that our sleep sometimes lasts an average of 4-5 hours..

Time for a short summary:

Everyone can achieve their goal. Sometimes the road is shorter, sometimes longer. Various doubts and obstacles will appear many times during its duration. You will feel less motivated, tired, irritable and frustrated. But in calculating the profit and loss that you will do at the end of this path, it will become clear that all these troubles and misfortunes are nothing compared to the strength of the goal achieved – your health, well-being, happiness and, of course, weight loss. It is worth taking up the challenge and trying to change yourself, because only then can you be sure of success!

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