Combined with a rich diet and little variety, the lack of physical activity can permanently impact our silhouette. To regain weight quickly, it is essential to introduce a dietary change by focusing on foods with high nutritional value and high fiber. To lose weight, small changes can make the difference. Here are eight habits that will help you to find a wasp waist permanently. You can gradually integrate them into your daily life for a healthy and balanced lifestyle.
A period of carelessness can crush our figure and reduce our motivation to lose weight. However, it is not essential to follow a draconian diet to overcome our extra pounds. Small lifestyle changes can quickly make a difference. Here are eight habits to gradually establish to lose weight sustainably.
1- Say goodbye to sugar and soft drinks
By establishing this habit, you wean yourself of sugar addiction, harmful for the line and for health. And for good reason, the sugar can be digested by the liver in minimal amount. The excess is converted into fats by the liver. To preserve your liver and regain your fitness weight quickly, limit your consumption of sugary drinks gradually before stopping completely. These are caloric and do not contain any recommended nutrients.
2- Replace carbohydrates with proteins
If the body needs carbohydrates for its operation, it is essential to reduce its intake of fast carbohydrates such as rice or white bread. Replace this type of carbohydrate with foods rich in protein such as lentils, chickpeas or lean meats. Proteins initiate the process of satiety essential to resist cravings. According to this study, a diet rich in protein can observe a significant reduction in body weight.
3- Fibers are your friends
Gradually integrating fiber into your diet is the best way to ease your digestion and lose weight. And for good reason, beyond their nutritional richness, they trigger the sensation of satiety essential to withstand daily cravings. The best sources of fiber are dried fruits and pulses and whole grain products. Choose dates, prunes, dark chocolate, raspberries or Jerusalem artichokes. These foods will also facilitate your digestion and regulate your intestinal flora. If you are not used to consuming fiber, incorporate it into your diet gradually.
4- Reduce stress
Did you know that stress was the enemy of your line? It can impact the weight because in anxiety, your body secretes cortisol, a hormone responsible for storing fat that stimulates appetite. To overcome this phenomenon, you can practice sophrology exercises or mindfulness meditation. Listening to yourself and focusing on your breath is a good way to regain a state of relaxation. According to this study published in the International Journal of Health Sciences, consumption of dark chocolate with high cocoa content, would significantly reduce stress in patients with moderate to severe anxiety.
5- Get enough sleep
A minimum of 8 hours of sleep a day is recommended to recover. In the absence of a recuperative rest, stress increases and secretes cortisol, a hormone responsible for storing fat. According to this study, individuals who sleep less than 8 hours a day are more likely to be overweight or suffer from obesity. So many reasons not to sulk our bed.
Light exercises such as yoga or stretching can be a good start to integrating sport into our daily routine. The key is to practice a regular sporting activity even if it is short sessions. Your endurance improved, you will be able to practice more intense activities such as cardio, ideal to burn fats and calories in depth. If you want to combine sport with pleasure, sign up for a group aquagym or basketball class. Choose a discipline that can motivate you on a daily basis and create a social bond.
7- Stand up straight
Adopting a dignified posture tones you and makes your muscles work harder than being hunched over. Standing upright, you will gain firmness and flexibility. Small bonus: small beads will be less visible! If you have trouble standing straight, you can wear a posture corrector that will help you straighten your spine.
8- Hydrate yourself
Hydrating at a rate of 1.5 liters of water a day is essential to keep the line. Water improves the metabolic functions and triggers a better burning of calories. In addition, sufficient hydration allows faster elimination of toxins and fat accumulated by the body. If you are a coffee aficionado, be sure to replace it gradually with green tea, more moisturizing and also toning. According to this study, sufficient hydration is associated with weight loss in overweight women.