The Golden Rules for Healthy Weight Loss
1) Calorie intake should be limited.
2) May your food intake be optimal and balanced.
3) Replacement.
4) Daily Control.
5) Stimulate your metabolism.
6) Avoid challenges as much as you can.
7) Support.
8) Never give up.
Why is each of these rules important?
1) The daily calorie intake should be less than the amount of the calories you burn on a daily basis. It's easier and healthier to reduce calorie intake gradually. Best weight loss speed is when you lose 0.5 to 1 kg of fat per week.
2) Shock therapy should be short. Accordingly, it is necessary to provide yourself with a professional support. Food intake is in the ratio of: 20% protein, 55% carbohydrates, l5% fat, 7% fiber, 1% and 2% salt drinks.
3) When you eliminate something from the meal it needs to be replaced with something better. Starvation is not good. Eat 5-6 small meals a day, so your body has no need to create more fat as a source of energy for the next case of starvation.
4) The everyday measurement of your body weight and the control of the proper implementation of the program keep you focused and motivated. Daily results of your body weight should be ignored. These results are useful only as the average of results from one or more weeks. If you lose weight quickly, you will possibly lose part of the muscle as well, and it's not good. If you can see the changes in the mirror but there are no proper results on the scale, do not worry, it means you are losing fat and not muscles (one kg of muscle takes up less space than one kg of fat). Proper loss of fat takes time and must be gradual.
5) Keep your metabolism active. If meals are avoided, metabolism falls asleep and unburned calories are converted into fat. With smaller and more frequent meals the metabolism is forced to be active throughout the day.
6) Only muscles can burn excessive energy. Physical training increases muscle mass and their oxygenation, and thus they burn more calories (the loss of 100 grams requires that about 700 calories are burnt).
7) Celebrations, candy, delicious food in our proximity and good drinks present challenges that are hard to resist, so we should avoid them.
8) People with shaken confidence need support and help to withstand the challenges they are facing. People under stress are not able to lose weight.
9) Most common reason for a weight loss failure is giving up its implementation. Without a firm will and strong motivation, weight loss remains a dream.
Why is it important to apply this set of golden rules?
The success of any weight loss program depends directly on whether it provides weight loss in a manner which does not impair your health. This can be achieved easily if you follow The Golden Rules for Healthy Weight Loss.
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