Get ready for the summer properly
Do you feel horrified after remembering that summer is coming, and imagining yourself in a swimsuit? Does it make you start looking for another diet? Stop! It doesn’t work!
I have prepared simple rules that will help you prepare your body for the beach safely and with no harm to your health.
Add physical activities
Do you think you need to work hard in the gym to lose extra pounds? No, the simple rule works here – spend more calories than you consume.
You can add your favorite activity to your life: light exercise, walking, running, cycling, dancing, swimming, etc., and soon you will see the result.
Also, increase your daily mobility: use the stairs instead of the elevator or escalator, take a longer route to your stop, park further away to walk to your destination, move when you talk on the phone, brush your teeth, or do other routine household chores.
Have meals 3-4 times per day, but make them as full and balanced as possible
Have meals 3-4 times per day, but make them as full and balanced as possible. They should include all macronutrients: proteins, fats, carbohydrates, and fiber. It can be 3 main meals. If necessary, you can add another meal or snack.
To determine the portion, you can use the rule of the plate: half is full of vegetables and fruits (more vegetables, less fruit), a quarter is whole grain products (cereals, whole wheat pasta, bread), and starchy vegetables (sweet potatoes, potatoes), a quarter is a protein, moderately add fats here – unrefined vegetable oils, nuts, olives, avocados, a portion the size of our thumb or 1 tbsp.
Add more colors to the plate
Add more colors to the plate: vegetables, greens, fruits, and berries. These foods are rich in antioxidants, vitamins, minerals, and phytonutrients.
And they also contain fiber, which helps to control the system of hunger and satiety. In general, consume 5 portions of vegetables and fruits per day: 3 of them are vegetables and greens, and 2 – are fruits and berries. One portion is approximately 100g or a glass of 250 ml.
Choose products that are least processed
Choose products that are least processed. For example: whole oatmeal instead of cereal, a piece of meat instead of sausages, and fruit instead of juice. I do not support any dietary restrictions unless directed by a doctor because, in most cases, they lead to breakdowns.
You can eat all your favorite foods but in a reasonable amount. If the basis of your diet is 80% balanced, nutritionally filled (containing all macronutrients) plates, then the other part, which is as much as 20%, can be left for various yummies.
Water
No formulas are able to tell the exact norm we need. If there is no clean water in your diet, it is better to add at least 1L. We can also get liquid from other drinks, vegetables, and fruits.
The best way to evaluate hydration is the color of your urine. If it is light – the volume of daily water intake is sufficient. If dark – you need to add more.
Sleeping
Sleeping is one of the most important factors in successful weight loss. If we do not sleep – all our other efforts are useless. First, during sleep, fat burns, you recover, and muscles grow.
Secondly, the lack of normal sleep has a great effect on our hunger and satiety signals – we are more prone to overeating. People who do not sleep well consume at least 300 calories more than those who have enough sleep. Adults need 7-8 hours of quality sleep to recover.
If you follow these rules constantly, soon, you will see positive results and changes.
Well, let me remind you that no diet will bring you the desired result for a long period because a diet is a restriction. Sooner or later, our brain realizes that it was deceived – and wants to regain twice what was lost.
Hello!
My name is Svitlana. I am a pastry chef, food blogger, photographer and food stylist.
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