6 golden rules for permanent weight loss
- Maintain a calorie deficit combined with proper nutrition and good hydration, enough rest and sleep.
Calorie deficiency means eating less energy (calories) than you expend.
And it doesn’t matter what diet you follow to meet these conditions.
In all diets, the first part of this rule is observed – calorie deficit. Another question is which one is how healthy and how long you can follow it.
In any case, note that the human body is not just a laboratory field for testing physical laws. Here the laws are not purely physical. Complex biochemical metabolic reactions take place in the body and in addition to the “physical” deficiency, the other conditions must be met – complete nutrition and good hydration (ie to supply yourself with all the necessary substances in the required amount, which is different for each one person, as well as to drink the necessary amount of water, which is also different for each person), as well as enough rest and sleep – I do not accidentally emphasize this.
It’s simple – man, like any other living being, has an instinct for self-preservation – if something is missing, he will do everything possible to protect himself in a difficult period and will “switch” to a protective mode, which is most often expressed in the accumulation of fat and water. If it does not rest enough, it does not provide its body with time for preparation and cleansing.
- Never starve and maintain a healthy diet (ie eat at about the same time of day each day).
See above what I wrote about the “protective” regime. It’s the same. Rhythm is needed because the body is a very inert system, which, however, can intelligently adjust itself to each process – for example, shortly before the meal time will do everything necessary to prepare for it.
- Get enough protein every day.
Protein is the main “building” material in our body. We know that the cells of our various organs are completely renewed over a period of time. If there is no protein, how will they be renewed? However, keep in mind that in one meal more than 30-40 g of protein your body can not absorb, no matter how much you give him. The excess will turn into fat and, believe me, in places where you least want it!
Hence the meaning of eating 5-6 times a day.
- Maximize the amount of food while minimizing its caloric content.
Quite a difficult condition with the usual foods that are sold in stores.
Of course, we offer a solution to this problem as well, but we are not talking about it now.
Achieving this, you will unconsciously get the fiber needed to cleanse your body, because with a large volume and low calorie is usually just a food with a lot of fiber.
Such food keeps our body full and thus prevents it from “switching” to a protective mode.
- Be as motivated, responsible, consistent and persistent as possible in achieving your goal.
This is easy in words, but it seems to be the most difficult rule. And how can it not be, as food retailers are constantly “bombarding” us with temptations and advertisements of high-calorie and harmful foods.
For anything to happen, you have to want it badly. We are not talking about various metaphysical and occult things here.
It’s just that when our consciousness strongly desires something, our body necessarily adjusts to fulfill it.
- Don’t be influenced by modern myths about healthy eating.
One such myth is the harmful effects of gluten. It is attributed to all sorts of terrible damage, which is really such, but only for people who suffer from celiac disease – gluten intolerance. And only those who are really diagnosed by a doctor. For everyone else, including those who read in Google, decided they were sick and confirmed their disease in Yahoo, gluten is a really necessary protein.
Another myth is that the human body periodically needs detoxification. Yes, that’s right, if he’s “drunk” on harmful foods and starts choking on them. Then detoxification is really needed and this is a medical procedure performed by people with medical education. With all-day intake of any smoothies and teas, the situation will not improve enough. Who does not want to get there, do not bother with “detox” programs, but simply “grab” and eat properly every day, without overdoing any food, nor resort to self-medication or “Trampled” with drugs.
A third myth is that there are weight loss products and products that fill up. Look at the first rule and know that you can lose weight from burgers with a calorie deficit and gain weight if you cram only with avocado, asset and oatmeal. I recommend that vegetarians and vegans also think about these words, although I respect their choice to harass their body – it is theirs and they can do whatever they want with it.
There are many similar “modern” claims and myths, but I will focus on just one more – that you gain weight from a large amount of carbohydrates. This myth arose largely from ignorance of what carbohydrates are and from disregard for the individual and his way of life. In general, it should be known that it is healthy for carbohydrates to be about 40% of a person’s caloric intake. There may be a little more for athletes. Carbohydrates are the main food for brain cells… let’s not predict what happens to a person whose brain does not eat, respectively does not work well… Fiber is also a carbohydrate. If we have to limit carbohydrates, then this applies only to simple carbohydrates and not to everyone and not every time – try to limit the carbohydrates of a professional boxer, to see what will happen to you… 😉
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