10 simple rules for effective weight loss

Author: Marina Grineva - dietitian, Master of Sports in athletics, author of the website bestdiets.
2018-08-07

Regardless of the season, mood, or occasion, we always want to look beautiful. To achieve this, one must remember not only about clothing or makeup but also about their figure. In spring, gyms are filled with visitors. Everyone dreams of burning off those unwanted pounds in just a few days, but this goal won't yield lasting results. To begin your journey to the body of your dreams, it's essential to remember the 10 main rules of weight loss and adhere to them daily.

1. Realistic Goals

Starting a marathon of proper nutrition makes little sense if you don't see the end result. You need to outline your goal in concrete terms, setting realistic tasks, such as losing 5 kilograms over a couple of months, rather than just a few days. It’s better to move slowly and steadily than to jump around, losing and gaining weight due to setbacks.

You also need to thoughtfully approach the formulation of your goal. Be specific and set yourself tasks. The dream of "losing weight by next summer" will remain just a distant fantasy until you tell yourself: "I will lose two sizes or 10 kilograms by next summer!"

2. Cook Home Dishes of Restaurant Level

Many people simply cannot stand diets, viewing them as a strain not only on their physical health but also on their morale. To some extent, this is true; mindless dieting without the advice of a dietitian and just following friends’ recommendations will certainly not be beneficial, even if it temporarily rids you of those pesky pounds.

If you have decided to go on a diet, you should look for one that is more gentle on the body and includes some familiar tasty foods, such as the Beloved Diet. It will be a great solution for those with a sweet tooth, as it quickly diminishes cravings due to the abundance of fruits.

You should also visit places that serve dishes from the "Healthy Eating" category. Thanks to the chefs' skills, even the least appetizing Brussels sprouts can be transformed into a delicacy, making it easier for you to transition to proper nutrition.

3. Workouts Are a Must!

There are many diets, but it's important to remember that only proper nutrition is the key to successful weight loss.

To create defined contours of the body and make it more attractive, you should start working out in the gym. In addition to a personal trainer, there are apps for beginners and athletes, such as Your Coach. In it, everyone can find a workout program tailored not only to their abilities but also to personal preferences, as each exercise has analogs.

This way, you can achieve the ideal figure without unnecessary effort and significant financial costs.

4. Keep an Eye on the Caloric Content of Dishes

There are many myths and debates regarding calorie counting, but one cannot deny the effectiveness of this helpful action in the weight loss process. To avoid shocking the body, you should gradually and very carefully reduce your daily calorie intake. This won't lead to fainting from hunger and will allow you to feel comfortable.

To calculate the caloric content of dishes, there are calorie calculators!

5. Train According to Your Abilities

Very often, people do not realize the condition of their bodies, particularly their muscles. Any workout should yield results; you will sweat and tire, but you shouldn't overexert yourself. If today you can only run for 5 minutes, then do just that for 5 minutes, but give it your all! There’s no need to aim for heavy weights or to do a hundred reps if your body can't handle even half of the planned routine. Workouts should gradually build your capabilities and endurance!

6. Loose Skin Won't Appear with Gradual Weight Loss

The problem of loose skin can occur not only in people over 30 with excess weight but also in teenagers. Stretched skin should gradually return to its normal state, which can be aided by training, proper nutrition, and time. If you're rushing to see results and are starving yourself, loose skin will definitely become an issue for you in the future!

7. Snack Before Bed

The silly rule of "eating only until 6:00 PM" should be forgotten immediately. You need to eat every four hours, but if you had a meal at 8 PM and it’s now midnight with sleep nowhere in sight, then it's okay to have a little yogurt or kefir. This won't affect your weight or appearance, and your stomach will be settled.

8. Replace Harmful Foods with Healthy Ones

If you have a sweet tooth and can't live without sugar, replace it with fruits, but remember to consume them in moderation and at the right time. Increase your intake of vegetables; while this won't replace sweetness, a full stomach won't constantly crave unhealthy candies.

9. Water is a Part of Life!

Since our satiety centers are located in the brain near the thirst center, we often confuse the desire to drink a glass of water with hunger. Before reaching for chocolate again, drink a glass of plain non-carbonated water and make it a habit to drink it 15 minutes before meals. This will help reduce the amount of food consumed during meals since part of the stomach is already filled.

10. Be French When It Comes to Eating

Another important aspect of meals is timing. Because we are always in a hurry, so many people struggle with excess weight. You need to eat not only correctly but also slowly. The longer a person chews, the quicker they feel full. This is why lovely French women can eat calorie-dense pastries in the morning; their meals take at least 20 minutes, and during this time, they might consume just one croissant and drink a cup of coffee. The beauty of it is that after such a breakfast, a person will feel full for the next four hours until the next meal.