Simple and easy weight loss rules for women

The fight against excess weight can be long and arduous. The whole process requires not only self-discipline, but also a rational approach. In order for the change of habits to be permanent, it is necessary to implement a realistic plan in life. Weight loss for women can be somewhat difficult due to different hormones. For example, ladies who are in the menopause have a slower metabolism and more fat accumulates around the waist. What are the most important reduction principles to bear in mind?

Rule No. 1 - Set a realistic caloric deficit

Whatever diet we decide on, losing weight is only possible by working out a calorie deficit. This means that we need to consume fewer calories than we burn. One of the most common mistakes made, especially by beginners, is to cut calories too drastically. This is usually due to the desire for quick results. Unfortunately, this is the shortest route to malaise, nutritional deficiencies and, consequently, the yo-yo effect. Weight loss for women must be well thought out. First and foremost, never go below the Basic Metabolic Rate. It is best to adopt a deficit of 500 kcal. The absolute maximum is 1000 kcal. A healthy reduction assumes a loss of 0.5 kg - 1 kg per week, or at most 4 kg per month.

Rule #2 - Try weight loss exercises at home or at the gym

A healthy and balanced diet with a calorie deficit is only part of the jigsaw. Physical activity is also an important part of it. It is worth remembering that we do not have to torture ourselves with intensive training. Daily but moderate exercise is better. People who want to exercise to lose abdominal fat must bear in mind that it is not possible to get rid of fat from only one part of the body. What kind of activity produces the best results? One that involves multiple muscles at the same time. Combine cardio and strength training. For example, running and training with dumbbells or barbells. Tabata also works well. Exercises for weight loss at home can be done even without special accessories. Instead of dumbbells, for example, you can take a water bottle.

During activity involving multiple muscles, we burn the most calories. More advanced people can do HIIT, or high-intensity interval training. This is an effective way to quickly shed body fat. Interestingly, the body continues to burn calories long after the activity is over. Supplementing your training with strength exercises is a way to fight fat while building muscle mass and sculpture.

Rule #3 - Reach for proven weight loss supplements

Many people need support in the process of weight reduction. In such cases, it is worthwhile to support oneself with appropriate preparations. Their action can vary. Some weight-loss supplements speed up metabolism, others reduce appetite or promote the breakdown of fat tissue. The key is to choose products from reliable sources, because only then can you be sure of a pure composition and effective action. Which supplements are worth testing? People who have problems with excessive appetite may reach for 5-HTP. Taking it regularly is a way to reduce appetite and improve mood at the same time. It is a good choice especially for women who often overeat stress or emotions.

If you have a problem with a slow metabolism and no exercises to lose abdominal weight have satisfactory results, it is a sign that you need to kick-start your metabolism. This is how synephrine, for example, works. By stimulating the lipolysis process, triglycerides are broken down more quickly. In addition, synephrine triggers the process of thermogenesis, i.e. the release of heat. Forskolin, known as Indian nettle, and berberine also stand out for their effective action.

Rule No. 4 - Control your appetite

A sudden feeling of hunger can ruin the best plan. People who constantly feel hungry are more likely to reach for unhealthy snacks. In addition, this state makes our thoughts constantly focused on food. This is a big mistake. How can cravings be controlled to make weight loss for women effective? One way is to increase the amount of protein in the diet. This is the nutrient that provides the greatest feeling of satiety. Protein is very important for physically active people. It is worth increasing its proportion to 1.2-1.6 g/kg body weight. To stay fuller for longer, you can enrich your breakfasts in particular with this component.

Another effective way to control cravings is to drink water. A popular method is to consume two glasses immediately before a meal. This will make us feel less hungry and give us a quicker feeling of satiety. It is recommended to drink 1 ml of liquid for every calorie consumed. Attentive eating will also help us to control our appetite. We should eat at a slow pace, without distractions. This way, our brain will notice more quickly that we are full. In addition to this, you can test the aforementioned weight loss supplements that reduce appetite.

Rule No 5 - Think positive and turn off the inner critic.

Our thinking can be our best ally or our greatest enemy. Internal criticism often has a destructive impact on reduction plans. that we give up on the diet or give immediate results or even a final solution. Ladies who are thinking about losing weight by working on their way of thinking and taking control over it. It is also worth finding opportunities to set out, because it is the driving force behind every process and brings us closer to achieving our goal. It is necessary to apply zero-one to the diet and lose weight, making it difficult to achieve the possible height.