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Any trainer knows that subcutaneous fat hides muscles. To look more slender and embossed, this layer must be removed. But this is not an easy task. However, in most cases, losing weight is difficult due to ingrained habits. Get rid of them, and replace how much easier your body will begin to structure. Today we have prepared 4 rules that can be extremely effective in reducing weight.
Don't starve
In an effort to remove the fat layer, girls go on strict diets or even starve. But this is a mistake. You shouldn't skip meals. After all, the body, in the end, will not stand it and will begin to demand food with such force that you will begin to absorb everything. From there, breakdowns at night and gluttony at the festive table. To be able to refuse junk food, you need to give the body everything it needs for full functioning. The brain feeds on glucose, so even refusing breakfast can affect its work. Better eat portioned healthy food, and the story of night trips to the refrigerator will not be about you. If you can't live without sweets, have dessert in the morning. So his calories will be spent on the needs of the body.
Eat slowly
This rule is taught from childhood, but more for safety reasons than rational eating. It is important to eat not on the run, because the satiety signal is much weaker than the feeling of hunger. You just do not have time to understand when you managed to overeat. By the way, now we are talking about any snacks, even a tea break. Eaten liver for 10 minutes will give you a feeling of satiety much longer than the same sweet, only eaten in a minute. To reduce the speed of eating, try not to be distracted from the process. Put your phone away, turn off the TV. With full concentration, you will not only be well saturated, but also eat almost 2 times less.
Proper nutrition is not a job. No holidays!
Of course, not everyone can strictly adhere to a diet, and it is not necessary. It is important that most of the incoming food is filled with useful substances. But giving yourself a break means eating once a week a bag of chips at the movies or ice cream at the beach. Arranging a gastronomic weekend for yourself, followed by hungry everyday life, will knock down all body systems. Metabolism does not accelerate so quickly. Over the weekend, the body will begin to store all the extra substances in the fat layer. And dropping them will be much more difficult than gaining them. A large intake of fatty foods over several days makes it harder to control hunger and weight. Saturated fats block the hormone leptin, which helps regulate appetite. Therefore, if you decide to relax and unwind, eat something delicious. But don't overindulge in junk food, and definitely don't do it all weekend long.
Alcoholic drinks only once a week
Alcoholic beverages should be consumed no more than once a week. For the sake of health, it is better to refuse them altogether. Alcohol is very high in calories, so its use gives not only a load on the liver, but also on the intestines. About 1.5 thousand calories drunk at the bar are added to your dinner.
Drinking weakens willpower. For example, because of a glass of red wine, you can eat a lot more high-calorie cheese, and because of beer, you can eat a lot more crackers or french fries. Therefore, you should not drink alcohol more than once a week. Such a restriction will have a good effect on weight and health. Your sleep and mood will improve. If you are planning a Friday meeting with friends, choose dry red wine as a drink. It contains few calories and contains useful substances that strengthen the cardiovascular system.