The golden rules for losing weight – Training Diet Max

It is necessary that you know it: the excess of weight emanates from many factors. A BMI (body mass index) above 25 is the most potential factor, but not only.

Factors of weight gain

It is important to know the causes that trigger overweight. Quitting smoking is one of the factors of overweight. If you are a pregnant woman, you are likely to gain weight. Stopping and lack of sport, as well as a sedentary lifestyle lead to excessive weight gain. Excessive stress is one of the potential causes of excess weight. Indeed, the more you stress, the more your body secretes the most cortisols. Consequently, your urge to eat more and to eat fat increases; fatty foods are comforting.

Stress is not the only thing that facilitates the storage of fat. All other negative emotions are also an apparent reason for being overweight, if we only mention anxiety, anguish, fear, and especially the excessive fear of gaining weight (called anorexia). If you suffer from water retention, realize that this disease accentuates your tendency to gain weight. Dysfunctions of the thyroid gland are one of the most recurrent factors of overweight.

Bad habits to avoid to lose weight

Losing weight naturally cannot be improvised. You must avoid adopting certain actions that slow down, complicate or prevent weight loss.

Take slimming drugs

Slimming drugs, do not plan to take them to lose weight. They act as a fat burner; their slimming effect is immediate but does not last over time. Their components are harmful to health. Of course, some drugs only act as an appetite suppressant. They too, however, cause certain diseases: liver cancer, heartburn, hiatal hernia and gastritis.

Allow self-suffering

In addition to not taking slimming drugs and appetite suppressants, self-suffering is also to be avoided. It involves adopting a draconian diet while suffering from nutritional deficiencies and indulging in sports activities when you don't even want to. Motivation must precede diet and training .

Spend hours in front of screens

If you spend hours in front of screens, losing weight becomes difficult. Computer work triggers sustained intellectual fatigue. Which increases hunger. If in the office you have to work with a computer, make sure that you rarely use your computer at home. On TV, advertisements scroll by; food ads take up space. They cause gurgling easily. Simply put, don't be a TV addict.

Step on the scale often

Another thing you shouldn't do is step on the scale often. If you get weighed multiple times a day, remember that your scale doesn't show the same numbers. Weight fluctuates throughout the day. Moreover, being weighed several times a day is a weight obsession, which gives rise to various psychological problems. Only get weighed twice a month.

Do not cook at home

If you don't take the time to cook at home, you won't be able to lose weight. Foods sold in markets and supermarkets are mostly processed, even ultra-processed. They are fatty and full of sugar. When cooking at home, you regulate the quantity and quality of food you cook. Although you don't know how to cook, don't allow yourself to eat refined foods sold outside. Cooking vegetables does not require any cooking skills.

skipping meals

Do you believe that skipping meals allows you to reduce your calorie intake? Note that this gesture ruins your efforts to lose weight. Indeed, if you refrain from eating, your hunger becomes intense. What drives you to snack on any food. It is true that skipping meals can result in rapid weight loss, but the pounds lost, you gain back later. The best way to reduce calorie intake is to eat low-calorie foods a few times, not to skip meals.

The rules to follow to lose weight

There are a plethora of ways to lose weight. They are mainly based on your diet and your training. Sleep and hydration are among the parameters not to be overlooked in order to lose weight.

Rule n°1: bet on the good fats

It is true that fat makes you fat. However, so-called good fats are an exception. They are of great help to you in your weight loss process. The lawyer is the first reference. This fruit contains monounsaturated fats, fats that regulate cholesterol levels in the blood. Due to its high fiber content, the avocado promotes intestinal transit and helps you lose weight. Vegetable oils, almonds, walnuts and flax seeds are sources of good fats. Saturated fats and trans fats are the types of fats to avoid.

Rule n°2: lose weight with healthy foods

It goes without saying that healthy foods contribute to weight loss. They are mainly made up of vegetables and fruits. Fill up on green vegetables, which are rich in vitamins, minerals and fibre. For this you have cabbage, broccoli and spinach. As for fruits, melon, watermelon, pineapple, apple and papaya are available to you. The consumption of these so-called health foods is necessary for weight loss, but must be moderate. Vegetables and fruits do not contain all the nutritional contributions you need to stay healthy and lose weight.

Rule n°3: eat often spicy

Spices are used to season dishes, but they also prove their worth in terms of leanness. Cinnamon is known for its richness in antioxidants. Aldehyde is the type of antioxidant that makes cinnamon a slimming food par excellence. Curry, a spice of Indian origin, is low in calories and helps the body break down fat during digestion. Eating spicy is synonymous with eating spicy. Chilli is therefore a food that you should not neglect if you are looking to lose weight. It acts as an appetite suppressant and has antioxidant properties that facilitate weight loss.

Rule #4: Take slimming drinks

Some drinks have an unsuspected slimming effect. Green tea is a good reference. It promotes the basic metabolism and therefore also helps to lose weight. Indeed, green tea contains theine, which burns fat and calories. If you love coffee, you quickly lose your excess pounds. Coffee contains caffeine, an alkaloid substance that causes catecholamines to prevent the appearance of fat cells. Red wine, consumed in moderation, also destocks fat. It contains resveratrol, an irresistible antioxidant for weight loss. However, beware of excessive wine consumption!

Rule n°5: lose weight with fitness

Of course, some vegetables, fruits and spices and some drinks act as appetite suppressants and fat burners. Still, you should not do without fitness. Frequently practice various cardio-training exercises: running, rowing machine, water aerobics, jump rope, plank, push-ups, burpees, jumping jack. Sometimes bet on certain bodybuilding exercises, which not only help to lose weight but also prevent muscle wasting. So indulge in weight lifting and pull-ups. Stretching exercises are also to be taken into consideration. A gentle gymnastics, stretching is a flexibility exercise. You can adopt yoga postures to stretch the back, arms, shoulders, buttocks and abs.

Rule n°6: sleep well every night

You know it: you have to sleep enough to lose weight. If you manage to sleep for 8 hours or more every night, that's already something big. But if during those few hours your sleep is not restful, you are likely to gain excess weight. To reach deep sleep, certain gestures remain to be adopted. One hour before going to bed, do not stay in front of screens: computer, television, telephone, etc. To avoid insomnia, sleep on a quality mattress and a softer pillow and don't drink coffee in the evening. Some other magic tricks to follow before sleeping to prevent insomnia: include tuna in your dinner, drink herbal tea and perform a breathing or relaxation technique.

Rule n°7: drink water to lose weight

If you are a fan of sugary drinks, replace them with plain water. It is an appetite suppressant par excellence. Try to drink a few glasses of water before each meal. When you're hungry, a few sips of water do the trick to feel prolonged satiety. Allow yourself to drink 2 liters of water every day. If you only drink 1/5 liter a day, this will not be enough. Because you practice training, which easily triggers dehydration. Do not confine yourself to tap water, mineral waters also contain irresistible slimming assets .