Many people think that losing weight is very difficult, but this is not entirely true. It is much more difficult not to lose weight, but to maintain weight after dieting – to “fix” the result, to which you have been going for a long time and which you have achieved with such persistence and difficulty. Today I will tell you how not to get better again and save the final result.

Simply put, get enough sleep! The fact is that with chronic sleep deprivation, the level of the stress hormone cortisol increases in the blood, which blocks fat burning. And no matter what you do, you will not be able to lose weight. Therefore, try to go to bed before midnight, and if possible even earlier.

This article is part of a series on the subject of Meal Plans for Muscle.

Reduce stress

If you are in constant stress, then the level of the notorious cortisol becomes chronically elevated, which means that you have a real obstacle to further weight loss. Yes, the life of a modern person is a constant stress: thoughts about work, money, children and relationships sometimes do not allow us to relax and feel happy, but because of the fact that we will constantly keep in mind some insoluble problem, it is not will be resolved. Therefore, learn to deal with stress, let go of the situation. Just live and enjoy life. You will see how all the bad will go away by itself, and peace will come in your soul.

Maintain your water balance

Be sure to drink 2 liters of liquid a day, and it is better if it is just pure water. This is necessary in order to reduce the burden on the liver during weight loss. It has long been proven that drinking a glass of water half an hour before meals reduces appetite.

Don’t forget about physical activity

Try to be sure to engage in your favorite physical activities at least 2 times a week. This can be group training, strength training, dancing, or just running. The main thing in this business is regularity. Only constant physical activity contributes to the preservation of a beautiful relief. A vivid example of this is the famous singer Madonna. If you also want to lose a little weight, then remember that it is better to train in the evening, 2 hours after an early dinner, and in no case after fitness do not eat! Otherwise, fat burning will be blocked. At first, each workout will be difficult, but very soon you will notice that physical activity is simply addictive! Being addicted to sports is great!

Track Calories

Be sure to learn how to count calories! There are tons of mobile apps now with very easy-to-use calorie counters. So, if we lose weight, then the number of calories is reduced to 900-1100 per day, and if we maintain body weight – about 1600 calories per day. And you should definitely remember that the amount of protein in any diet should be normal, since protein, with its reasonable use, never turns into fat, but goes to the building of cells, hormones, enzymes. For women, its rate is 60 g per day. The maximum amount of protein (from 15 to 25 g per 100 g of product) is found in meat, poultry, fish, seafood, cottage cheese, eggs, cheese, legumes. Moderate protein content (8-10%) – in cereals, dairy products, grain bread, pasta. In small amounts (3–7%) it is found in milk, yogurt, fermented milk products, and cereals. Low content (less than 2%) – in vegetables and fruits.

It is advisable to limit fat, but not strongly, it is enough to avoid fatty foods: fatty meat, dairy products, fast food, mayonnaise – and not overdo it with vegetable oil – this is the most high-calorie product in the world (100 g more than 900 kcal), one tablespoon per day will be more than enough.

When it comes to carbs, they are the most insidious. So, out of 10 kg of excess fat on carbohydrates, we eat up 9 kg! Therefore, when losing weight, their number should be reduced to 60-80 g per day. The main sources of carbohydrates are sweets and confectionery. The so-called complex, or unsweetened, carbohydrates are found in cereals, pasta, bread. Fruits are also a source of carbohydrates, so if we are losing weight, then the amount of fruits or berries should be no more than 200 g per day. 

Diet menu

What then should be breakfast, lunch and dinner? Ideally, breakfast should consist of scrambled eggs made from 2 eggs, or an omelet with vegetables and a slice of cheese, or low-fat cottage cheese with natural yogurt, or porridge, preferably without butter and sugar.

Lunch includes a protein dish and a side dish. Note, not the first, second, third and compote, but a protein dish and a side dish! So, as a protein dish, skinless chicken breast, fish, meat, steamed, stewed, baked in the oven, grilled, in foil are suitable. In a word, by any means, just not fried. For garnish, of course, vegetables – stewed or fresh. Fresh vegetable salad in any combination is suitable.

Dinner at the beautiful slender woman, of course, is not late. For dinner, you can prepare a protein dish. Seafood will be ideal and appropriate here: shrimp, squid, octopus. All of them contain only easily digestible protein and nothing more, carbohydrates and fats are less than 1%! The calorie content is less than 100 calories per 100 g of product. Although a piece of chicken or fish weighing about 100 grams is fine too. For a side dish, repeat stewed or fresh vegetables, about 150-200 g. If you like mushrooms, they will be very useful in combination with vegetables. You can cook the mushrooms separately in the microwave, oven, just rinse thoroughly and bake for a few minutes (of course, this applies to mushrooms and oyster mushrooms). Also, a good option for dinner would be cottage cheese (up to 4% fat) mixed with yogurt.

Control your weight

How to maintain weight after dieting

“How often should we weigh?” – a question that worries people watching their figure. It’s a matter of habit. If you’re used to weighing yourself every morning, great! But if you are not a fan of constant weighing, then once a week you still have to weigh yourself. The most important thing is to do it in the morning and before breakfast! To be slim, you have to be able to love. To love life in all its manifestations. Surprise and rejoice at everything like a child, be able to forget all the bad things. Your plans don’t have to be extraordinary to make you feel extraordinarily happy!