Thanks to the daily workouts as part ofFit4Summer, you have a chance to slim your figure in just a month - but physical effort is not everything! Exercise will only be effective when you combine it with a balanced diet. How to eat to lose weight permanently and avoid the yo-yo effect? Read the advice of dietitian Daria Łukowska.

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To get the best results from yourFit4Summer workouts, try making a few changes to your diet. It is not about switching to any miracle diets - you have certainly found out more than once that it does not work. You have known this scheme for years, but it always ends the same - the diet is monotonous and full of sacrifices, and your hard-lost kilograms come back even faster and with a surplus …

It doesn't have to be this way! How to getpermanentlyslim figure? The key is an effective training plan (and you already have this one - all you need to do is exercise every day with Fit Mom Ania Dziedzic) andpermanentchanging your eating habits. It may sound like a cliché, but only this approach will help you to permanently change your figure - without harming your he alth and psyche!

Let's take a closer look at the most important rules, thanks to which, after a month ofFit4Summer challenges, you will noticeably improve your appearance and the effects of effort will stay with you for longer.

1. Be patient

Let's start with the fact thatnormal weight loss is around 0.5 to 1 kg per week . The more you weigh - the more weight loss you can expect in the beginning. Diets where you lose weight quickly are usually associated with a large amount of muscle loss. And the smaller the mass of your muscles, the slower your resting metabolism, in other words, the less calories you burn during the day during normal activities.

So give yourself time to lose unnecessary kilograms, and thanks to the patient approach you will be sure that the lost kilograms are mainly unwanted fat!

2. Don't you dare every now and then

Schedule one day a week to weigh yourself in the morning on an empty stomach. And take notes. Nothing is more motivating than making little progress week after week.

But beware: taking part in the challenge Fit4Summer and by exercising every day, you can expect a slight increase in muscles (but take it easy - you will definitely not look like a bodybuilder! On the contrary - your calves, thighs, buttocks, arms will become slimmer and firm). Since muscle weighs more than fat, your weight may not drop evenly at first. But that's good, muscles are important for he alth and a slim figure. So remember to measure yourself in addition to controlling your weight. This will be a real indicator of your progress.

3. Drink plenty of water - this way you will cheat your hunger

Drink about 30 ml / kg of body weight of water a day - when you train, add about 0.5-1 liters more.

We often confuse feeling hungry with feeling thirsty. If you are slightly hungry, try a glass of water first, such as lemon. Also drink a glass of water 15 minutes before a meal then you will not eat too large portions. However, do not drink it with a meal or about 30-60 minutes after a meal to avoid gas and a feeling of fullness in the stomach. Drinking water during the day will also prevent subcutaneous water retention. However, it is important that it is mineral water, if you drink spring water - it is worth adding a pinch of sodium-potassium s alt. Sodium is essential for proper hydration.

4. Don't be afraid to eat

Don't be afraid of carbohydrates. Don't be afraid of fats. Each of the macronutrients is important. You must eat to lose weight. There is no equation between "I want to lose weight" and "I need to starve." On the contrary. Low-calorie diets weaken the thyroid gland, which is essential for proper metabolism, and on very low-calorie diets, you mostly burn muscle, not fat. So you are lowering your basal metabolic rate again. She's not worth the candle, really. Calculate your total metabolism and subtract 300-400 kcal from that. It should be fine.

However, this is only a general hint, for the exact calculation it is worth contacting a dietitian. Don't count calories to start with - just try to clear your diet of processed foods and follow the tips above. Perhaps this and the dailyFit4Summer workouts with Ania Dziedzic are enough to achieve the desired figure.

5. Search for products with a short composition

Read product labels and try to choose those products that contain only ingredients that you know. Avoid overly processed foods - they tend to be high in s alt, sugar, and trans fats. Also, be alert to all artificial additives. The less processed the product, the better.

6. Always keep he althy products underneathby hand

Try to always have the necessary ingredients at home to compose your own dishes - it's not difficult at all! You will save money by not eating random things in the city and - most importantly - you will always know WHAT YOU EAT. Remember that without good he alth, it's hard to get a good shape.

Pay attention to the quality of the products every time. Better to buy less food, but from a reliable source. Quality=better he alth.

Provide cabinets with dry products (I recommend the Sante brand): groats (millet, buckwheat, quinoa, rice), legumes (lentils, chickpeas, beans), nuts, seeds and seeds, and he althy fats such as olive oil extra virgin olives. Buy fresh vegetables and fruits, possibly organic meat, fish or country eggs. Choose plant-based milk instead of cow's milk, but avoid those with added sugar.

7. Always eat after training

Remember to eat a protein-rich and carbohydrate-rich meal after eachFit4Summer workout. If you train, pre-workout meals are the key to success. Especially when you are slimming! After training, in addition to carbohydrates, remember to focus on easily digestible protein, it can be, for example, a banana shake, frozen strawberries and GO ONutrition protein concentrate. Remember also about fats, without them your hormonal economy will not work as it should.A post-workout meal rich in protein and carbohydrates should be eaten up to two hours after training, and preferably up to half an hour after the end of exercise .

Important

Before starting the weight loss process, it is worth going to the doctor and performing basic tests - blood count, lipid profile, determination of the level of thyroid hormones and ferritin in the blood. He alth under control is very important if we want to effectively reduce body weight. By performing control tests also during the diet, we will find out if everything is going well.

8. Plan your meals for the next day

Plan your menu for the next day every evening - you will avoid chaos during the day. You can also keep a food diary for a while - it will help you gauge what actually ends up in your belly throughout the day and help you draw conclusions on whether it's "genes" or innocent snacking throughout the day.

9. Eat regularly

Depending on your daily schedule,eat 4 to 5 meals a day . However, it is important to eat no more than every 3-4 hours. Try to eat your last meal at least 2-3 hours before going to bed, so as not to go to bed with a full stomach - let the body take care of it at night.regeneration after the whole day, not digesting the dinner.

10. Bet on homemade sweets

You don't have to give up the sweet taste, but instead of buying sweets in the store try making your own sweets and snacks - it doesn't take much time - and satisfaction is guaranteed! Swap sugar for xylitol and chocolate for pralines made of cocoa, coconut oil and dates or nuts - yummy!

11. Occasionally indulge in a cheat meal

Allow yourself a little sins. Yes - the world will not collapse, and the entire diet will not be wasted if you eat a piece of fatty, sweet cake at a family party. However, on the second day, during the nextFit4Summer workout, do your best! If you train diligently throughout the month and quickly return to your regular eating habits - you will definitely not gain weight.

And the most important thing - stick to the training schedule and exercise every day with Ania Dziedzic! You will get the best results of theFit4Summer challenge when you train diligently and persistently, and at the same time eat a he althy diet. In order for your metamorphosis to be permanent, try to develop he althy habits: replace the elevator with stairs, a car with a bicycle, go for walks more often. Summer is coming, the excuse with the weather will not pass!

Good luck! :)

Category:

Diets for active people