Five tips to lose weight smartly

Based on recent research, we have chosen a scientist’s advice on how to lose weight smartly without harming your health.

First advice. Experts from the American University of Loyola have proved that the ideal breakfast is from 7:30 to 8:30 am. At this time, there is the most powerful release of cortisone – our hormone activity. Food is eaten within an hour after awakening, increasing the speed of metabolic processes to twenty per cent throughout the day. Ideally, breakfast should consist of protein foods (lean-boiled meat) and slow(complex) carbohydrates (porridge, grains, seeds, wholemeal bread).

Method

Smartly losing weight means keeping the body healthy and maintaining the ideal body shape, not just a rapid weight loss.

American nutritionists have analysed the diets of several hundred people, watching them for a year; for those who have been skipping breakfast, hunger hormone secretion, a tendency to overeat, and obesity have increased. Those who made decent time for the morning meal demanded less caloric food over a day and craved less at night.

The ideal time for lunch is from 1 pm to 1:30 pm. The production of insulin increases by that time, and blood sugar levels get lower. That is the most suitable time for carbohydrate intake.

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Lose weight smartly – movement, fresh air and gradual results

Losing weight smartly is the second tip. Don’t be obsessed with quick ways of losing weight. It’s better to attempt losing ten per cent of your body weight. This plan will surely help to improve well-being and reduce the risk of obesity-related diseases. Remember: the bodyweight you’ve lost within a day wasn’t fat, but water.

And beware of diuretic components in slimming teas, supplements, or any diet if you’ve lost more than two hundred grams of body mass daily. Regular use of diuretics would disrupt potassium-magnesium exchange, cause muscular spasms in the legs, and may trigger palpitations. It can be hazardous, as Natalia Gridasova, the psycho-endocrinologist, warns.

The third tip. Entering the path of weight loss, be sure to keep the level of sex hormones and thyroid hormones under control.

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Problems

Weight problems arise in more than fifty per cent of cases due to hormonal issues of thirty-five years old and over. So, it is advisable to take tests for the hormonal profile once a year. Also, a rapid decrease in weight can violate the production of estrogen and progesterone. Therefore, when choosing a slimming program, women should not be hampered by a gynaecologist’s advice.

The fourth tip is to lose weight smartly. Look for the opportunity to move around and warm up your muscles daily. Additionally, wearing a pedometer allows you to track daily physical activity.

The Fifth tip. Spend more time outdoors. Recharging “sunny” vitamin D is another bonus. Specialists from the University of Minnesota have proven a link between obesity and a lack of this vitamin. Any weight loss program will be more effective if you walk more – ideally from forty minutes to an hour per day, which does not include walks in the office.

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