Did you know that there are rules of weight loss? I’m sure you’ve all heard of weight loss success stories, but those stories are not made suddenly. If you want to follow these rules, better start creating your weight loss menu.

The only thing that matters to lose weight is to burn more calories than you enter. Of course you haven’t mentioned the hot water, but this old rule can sometimes be confusing, so the experts have indicated some tips for weight loss that will help you reach your ideal weight and keep it for a long time.

Weight Loss Challenge Rules

Eat protein with every meal

A quarter of your calories should contain proteins such as eggs, lean meat, fish and dairy products with low fat percentage. Protein helps you to keep feeling full longer and regenerate your muscles after strenuous exercise.

Have a plentiful breakfast

It is indeed the most important meal of the day: many who have lost weight will tell you that the breakfast is the key part of their diet plan. The best breakfast is the one that contains protein and fiber for raising energy, let’s say yogurt and fruit, toast and butter of pumpkin/ soybean/ sunflower/ peanut/ sesame or scrambled eggs with vegetables.

Reduce the portions

If you reduce the amount of food you enter (use fewer bowl and plates) you will significantly reduce the number of calories.

Increase the amount of fruits and vegetables

Research has shown that increasing of large amounts of vegetables is essential for weight loss. Let your goal be five to ten servings per day. Vegetables are a source of fiber, minerals, vitamins and other nutrients important for your health in general. Fruit is also rich in fiber and antioxidants, so it can be a perfect alternative for sweets. Instead of a sandwich, add an extra piece of chicken, put a leaf of salad and tomato annulet.

Drink water

Sometimes when you think you’re hungry, you are actually thirsty, so be sure to always drink water. Drink a glass of water before each meal, so you will know you’re not thirsty while you’re eating. And yes, the water is still the best choice of drinks. You can lose pounds only if instead of soft drinks and “100% natural” juice drinks you drink a glass of water.

Get some sleep

If you want to lose weight, you must sleep at least 7 hours per night. When you’re lack of sleep, your body produces more ghrelin, a hormone that triggers hunger and causes fat retention. Also, if you’re tired you can make a wrong decision – to eat more than you need.

Avoid artificial sweeteners

They don’t contribute to weight loss, but can cause build-up weight. And they are so sweet that you can actually reinforce one’s dependence on the sweet. Avoid drinks, cakes and other treats that have artificial sweeteners.

Eat more often

An old thinking: When you want to lose weight, don’t eat between meals. A new thinking: Don’t leave more than five hours between meals. If you’re too hungry it’ll be difficult to make the right choice of food, probably you’ll resort to fast food. If you eat less, and often you regulate the blood sugar level and thereby reduce the feeling of hunger.

Movement all day long

This is nothing new: Take your time for exercise. Exercise will help you quickly and safely to reach your target, because the combination of diet and physical exercise gives the best results. A study in Seattle found that postmenopausal women who were on a diet and a moderate to strenuous aerobic 45 minutes a day five days per week can faster and easier lose weight than those who were either exercise or on a diet. The first ones have lost 11% of body weight, those who exercised only 2.4%, while those who only looked on their eating 8.5%.

Reduce stress

Stress distract your overall health. It causes the secretion of cortisol, a hormone responsible for the deposition of body fat and craving for fatty foods. One way is to eat in a pleasant environment. Your brain will faster be filled, and therefore will not enter a lot of food.

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