1.PLAN YOUR DIET
The more carefully you plan your menu for the day (or even a week in advance), the less likely it is to suddenly turn to the fast food closest to work. Try to set aside Sunday for grocery shopping for the week ahead and cooking healthy meals. Some of them can be completely frozen by dividing into portions and putting them in boxes. Listening to these useful preparations from the freezer in the evening, in the morning you can take a ready-made lunch with you to work.2.EAT BREAKFAST
Breakfast is the most important meal of the day. It depends on him mood, energy and appetite throughout the day. Whole grains, proteins, healthy fats after waking up will help to avoid the appearance of a wolfish appetite by noon. And having eaten a small dessert in the morning, you can easily refuse it after work.3 KEEP HEALTHY SNACKS ON HAND
Diet snacks will help control hunger in between meals. If you know you’re going to miss lunch today because of an important meeting, bring a healthy snack to work. For example, it can be slices of vegetables and fruits prepared at home. In order not to grab a chocolate bar at the checkout, carry dried fruit bars in your bag. A bag of dried fruit or uncooked nuts in the glove compartment of your car will come in handy if you’re stuck in traffic.
4.DRINK LOTS OF WATER
Truth, which is called “with a beard”, but it is extremely impossible to perceive. The required amount of water supports the work of the body at the highest level, especially if you drink wisely: a few minutes before a meal you can reduce, a glass 45 after a meal will improve. But drinking during a trapezoid dissolves gastric juice and only slows down digestion.
5.WALK BEFORE DINNER
Lunch at the workplace is harmful for several reasons. First, by distracting yourself from the contents of the lunch box to check your mail, you eat more than you need. Secondly, you do not get a good rest during the required one-hour break. Be sure to go to lunch in the dining room, and even better — in a cafe. Or just take a walk down the street before lunch. This will switch thoughts to relax, stay active and, of course, eat less.
6.REDUCE YOUR SALT
Salt is not sugar, and, of course, it does not make you fat. However, it is the sodium contained in it that leads to fluid retention in the body and bloating. The excess is called the “weight of water”. To get rid of it, reduce your salt intake. In its pure form, replace it with lemon juice, adding it, for example, to salads. Do not forget that “white death” is part of canned foods, sauces, cheeses (moreover, the lower the percentage of fat in them, the more salt). In restaurants, ask the waiter not to salt your dishes: you can do it yourself at the table or not at all. If the force of habit is stronger, choose low-sodium options.
7.START LUNCH AND DINNER WITH VEGETABLES
Before you start your main course, eat a vegetable salad or a light soup, such as minestrone or beetroot (creamy soups, although vegetable, are based on cream and only on various light ones). Thus, you will fill your stomach with healthy fiber, which will help you eat less carbonara or save at least one burger bun. Also, if you eat salad at the beginning, you are less likely to “forget” about it at the end.
8. MOVE MORE
Car / subway, computer, cinema, cafe, transport again, dinner in front of the TV or with a book. Then a well-deserved sleep. Having made some simple calculations, it turns out that most of the day we become like sloths. The gym, walks, small workouts in the office every hour and a half, the rejection of stairs and escalators — use every opportunity to move. An application for smartphones or a wrist pedometer will help control the situation. It will immediately show whether you are walking the required 10,000 steps a day. Seeing the real numbers, you will probably want to improve the result.
9.DRINK COFFEE
Sounds unusual, right? But coffee, or rather, decaf with low-fat milk, is a complete replacement for dessert and a source of pleasure without harm to health and silhouette. However, it is still not worth it to abuse the trick.
10.EAT AT HOME
Home cooking guarantees total control over the composition of dishes. At the same time, it eliminates the worry about hidden calories, which no-no, and will make their way into even the healthiest restaurant dishes.
11.FOCUS ON FOOD
12.STOP WHITE FOODS
In addition to salt and sugar, this is white bread, potatoes, full-fat dairy products — the cornerstone of all those who are eager to lose weight (proteins are not included in this list). Giving them up for a week isn’t that hard. In the long term, try to keep whites to a minimum, replacing them with colorful fruits and vegetables, whole grains, healthy proteins, and healthy fats.
13. EAT VEGETABLES AND FRUITS WITH A HIGH WATER CONTENT
It’s simple: the more water in vegetables and fruits, the fewer calories. Compare banana (89 kcal) and green apple (52 kcal) or cucumber (14 kcal) and sweet beet (40 kcal). The high content of healthy juices quickly creates a feeling of satiety without harm to the figure. In addition, they are an additional source of moisture for the skin and the body as a whole. Leaders — all green and leafy vegetables, tomatoes, watermelon, melon, citrus fruits.14. SWEAT
It doesn’t matter what you do, just do it. Fifteen minutes of active exercise a day, whether it’s running, jumping rope, cycling, or freestyle dancing in front of a mirror to your favorite music, is better than nothing. Starting small, you form a good habit.
It doesn’t matter what you do, just do it. Fifteen minutes of active exercise a day, whether it’s running, jumping rope, cycling, or freestyle dancing in front of a mirror to your favorite music, is better than nothing. Starting small, you form a good habit.
15. KEEP YOUR POSTURE
A straight back, straightened shoulders and a retracted stomach create a visual — at least — the illusion of harmony. Moreover, the correct vertical position contributes to better digestion, which means more efficient calorie burning.
16. MEDITATE
Meditation and yoga help to connect the mind and body. It calms and helps to collect thoughts. For example, such: “Today before going to bed I will not open the refrigerator” or “Tomorrow in the supermarket I will pass by the confectionery department.”
17. SET REAL GOALS
If you work late, don’t promise yourself to be at the fitness center at 10 p.m. It is better to plan to exercise in the morning before work or on weekends. The more real the promise, the easier it is to fulfill. Same with diet. No need to try to lose 7 kg in a week and starve yourself. This is fraught with either fainting or midnight breakdowns with overeating: both options are harmful (and likely). By setting realistic goals, you will achieve real results.
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