1. A balanced diet
Will sports help you lose weight if you're not eating right? You work hard to burn calories at the gym, but that doesn't get rid of the wrong diet. Here are some simple tips.
Try replacing simple carbs with complex carbs. Complex carbohydrates, such as cereals, brown rice, potatoes, nuts, contain a lot of fiber, so even in small portions they relieve feelings of hunger for a long time.
Make no mistake: consuming fat does not make you fat. In fact, fat is an essential part of the diet.
Remember that protein is vital.
Focus on three elements - carbohydrates (complex), proteins and fats. They all need to be in the diet.
Cook with butter or coconut oil.
2. Diet Rhythm.
The main rule is not to skip meals! Eat four times a day: in the morning, at noon, around 4pm and 8pm. This will accustom your body to a certain rhythm of eating. If you want to lose a few pounds, fitness trainers usually recommend eating certain types of food at different times of the day.
3. energy in the morning, light meals in the evening
So what should you eat to lose weight?
In the morning - rye bread, cereal flakes (not too sweet, such as muesli or bran), kiwi or grapefruit, 0% yogurt... Breakfast should be energizing!
For lunch, eat complex carbohydrates like whole grain pasta, rice, quinoa, or bulgur. White meat or fish would be great with it.
At 4 p.m. have a small snack: a slice of bread and a piece of fruit.
It is not recommended to eat carbohydrates after 5 p. m. For dinner, you can cook fish, scrambled eggs or vegetable soup.
Before a workout, it never hurts to have a small protein bar. Don't forget to also take mineral water or a sports drink with you - they will help you cope with the exertion. Consult a nutritionist for more personalized nutritional advice.
4. Reduce your sugar intake if you can't give it up
When it comes to sugar, it's important to know the measure. Believe me, giving up sugar is the fastest way to lose weight. The first thing you have to realize is that 90 percent of your food contains sugar, and this little monster contributes generously to gaining excess weight.
The can of Coke you drink at lunch, the pasta you eat for dinner, or even cereal for breakfast contains huge amounts of sugar. What can you do about it? Every time you go to the grocery store, check the sugar level on the package and try to choose foods that have less of it.
No one can get rid of sugar completely - and you don't have to! The consumption of natural sugar is natural for the body, but refined sugar is bad for your health.
5. Drink Green Tea
Green tea is one of the most healthy drinks. Studies have proven that green tea contains a huge amount of antioxidants that help burn fat and speed up your metabolism.
The best time for tea is right after breakfast and at lunchtime, as this is when you have the highest metabolic rate. Green tea keeps your metabolism at a high level, which promotes better digestion.