Because there is so many different weight loss supplements on the market and media are pushing new “wonder” diet almost every day, for a new slimmer the weight loss may appear as an impossible mission to complete. Especially when they choose some fad diet to follow. However, the idea behind the weight loss is really simple and there are only few crucial rules you have to follow to reach your desired body.
Following are the most common rules and tips to be successful in the fight with unhealthy fats.
1. Avoid processed food
Processed food is definitely the most common energy source these days and many people are actually not eating anything else. Most of this type of food is high in refined sugar and carbohydrates that lead directly to weight gain. This is a result of the sugar that increases its levels in the blood. This leads to increased rate of fat absorption during the digestion. Removing the processed food from the eating menu may easily lead to weight drop without any major alternation to life style. Therefore, avoiding this type of food should always be the first step in the weight loss process.
2. Eat the right and real food
Eat more the food human kind evolved on. This food has zero amount of refined sugars and contains close to zero chemical compounds. Focus mainly on eating whole food such as meat, fish and fresh fruit and vegetables. Even if some of these contain moderate amount of carbohydrates, because it has less sugar it won’t lead do weight gain. Try to eat less modern food as pasta or bread and of course junk food is a big “no-no” while trying to loose those extra pounds.
The real food is also high in nutrition and eating it will help you to fight the food cravings because the food works like a light appetite suppressant. So you won’t starve, but won’t overeat yourself either.
3. Avoid stress
Avoid stress at all circumstances. Not only it promotes weight gain, but also is hurting your heart health. Therefore, try to keep the positive mood all the time. When you are busy and stressed, hormone called cortisol is released by the brain. This hormone promotes increased insulin production that leads directly to weight gain because storing the fat is one the key function of insulin. The stress is many times overlooked reason why the weight loss is not successful. Try to think positive and find some activity you really enjoy during which you can get rid off the accumulated stress. This could be really anything, short walk with friends, read a book; there are countless options to choose from.
4. Do some cardio or HIT training
Not even fitness professionals are sure whether cardio or HIT training is better for weight loss. Some are pushing one, others another, so you really should find training you feel most comfortable with.
Cardio training is every exercise lasting at least 20 minutes with about 70% of your heart rate maximum while performing it. The exercise should take maximum 40 minutes and it really can be anything. The most popular are walking, running, swimming and cycling.
HIT training, also known as high intensity training, consists of a number of short but extremely intense repetitions of the same exercise, running and cycling the most. Each repetition should last for 30 seconds and afterwards you should rest for 90 seconds.