In addition to keeping your weight down, fitness also helps you stay lean and flexible. Fitness plays an important role in maintaining the health of the body. Regular exercise, a balanced diet rich in nutrients and a sedentary lifestyle have been proven to be important factors in maintaining a healthy body. When the body is not ready, simple tasks such as bending over to hold the baby or lifting a book off the shelf can potentially cause muscle damage. They are easily injured when the delicate muscles of the body, especially the back and neck muscles, are not regularly exercised. When these muscles are damaged, they need a long time to heal and fit.
Step # 1- Discovering Your Purpose When you plan to travel,
you must determine a suitable and achievable destination for your trip in order to reach a certain destination in the shortest possible time. Losing weight follows the same rule. You have to be realistic if you want to reach your ideal weight. How long you want to reach what weight should be logically possible. So do your goal rationally and seriously. Goal setting should be more precise and go beyond things like “I want to lose weight” and the like. You need to choose a smart and effective goal for yourself. The smart goal includes the following features:
1. Define your goals
The right goal to achieve the ideal weight must be specially selected. You need to have a good explanation of your goal in mind and repeat it to yourself. One of the best ways to motivate yourself is to use the verb “I can” or “I can” instead of the verb “I want” or “I love”. For example, do not say, “I want to lose 5 kilos …” but say, “I can lose 5 kilos.” Or “I will be able to reduce my size from X-Large to Large.”
2. Consider measurable items.
Be sure to use numbers when targeting. For example, choose a unit such as weight, clothing size or waist and target your desired size for each or one of them. In this way, try to reach the goal until you reach that specific size.
3.Choose actions you can take based on your job
home and work situation, how much money you spend to lose weight, or how much time you have to reach your goal. If you are a teacher, surely the time you spend to reach your ideal weight should be outside the time frame when you take care of homework and school. Maybe you can only walk 10 or 20 minutes a day and no more! So make a plan to act on it and do not get tired of it. Not a program that you can not afford.
4. Be realistic Choose your goals realistically
For example, if you want to lose 20 kilos, you have to accept that it is not possible to achieve such a goal in 2 weeks. Use the ten-finger rule to set a specific time frame to reach your desired weight. According to this rule, your weight is divided into 100 and the amount of weight you lose each week depends directly on your weight at the beginning of each week. Lose weight by one of 100 at the end of each week. For example, if you weigh 85 kg and want to lose 10 kg, by the end of the first week (depending on exercise or diet) you should lose 850 grams. You might think that this way you will reach your ideal weight after 12 weeks. But hold on !! Be realistic. Note that at the end of the weeks you spend, your weight becomes less and less, so the amount of weight you lose will be less and the time required will be more. But do not worry, this time will pass very quickly and effectively.
5- Do not forget time According to the principle of realism
you should also pay attention to time. If you have a 3-month weight loss plan, you have to promise that you will do your best to reach your goal on time. Now that you know how to choose smart goals in the field of weight loss, if you are going to do it, take the paper now and write and review your goals based on the mentioned factors. Note: After writing the goals, install them in front of you. In the kitchen, on the bedroom mirror, on the desk, on the shoe rack and next to the walking shoes, and wherever it is in front of your eyes, it is suitable for this purpose. If someone sees it, it can be useful to increase your motivation. But this was the first step. You need to take two more steps to reach your goals.
6. Eat breakfast Breakfast is the most important meal of any healthy person.
People who skip breakfast from their meals suffer a lot in the long run. One of these injuries is weight gain. Not eating breakfast leads to excessive hunger in the interval between breakfast and lunch. In this way, the body secretes hormones to prevent the weakness caused by not eating breakfast. These hormones cause obesity after a while. In addition, it increases the appetite when eating lunch, and not only do you eat a lot of food, but also the speed of eating and the subsequent injuries.
7.Stop or reduce the consumption of sugar, flour and fried foods.
In the last half century, the food of a wide range of different communities has changed a lot, and these three, which we have mentioned, quickly entered many of our foods and meals. Were. Of course, we are to blame. We have to admit that it has become very difficult to remove these three items (sugar, wheat flour and fried foods) from our food cycle. But someone who aims to lose weight and be healthier should choose as many healthier foods as possible. For example, use foods that are naturally sweet or use barley bread instead of wheat bread. Also, boil foods instead of frying them. If you are addicted to sweets, try to stop eating sweets at least once every three days to achieve your goal (weight loss). By consuming natural foods, in addition to losing weight, you will have a healthier and more energetic life.
8- Drink at least two liters of water. Water is the best drink for your body.
More than half of our body is made up of water. It is recommended to drink water even if you do not feel thirsty, especially when you are looking to lose weight, but why? Drinking water will deceive your brain. When drinking water, the brain does not distinguish hunger from thirst and thinks that it must send the body signs of satiety. In this way, in addition to hydrating the body, you will be less thirsty. Of course, water is not just ordinary drinking water. Rehydrate in different ways. Drinking tea, natural beverages and any liquids that contain water is recommended.
9. Do not eliminate carbohydrates.
Eliminating carbohydrates, such as whole-grain bread, can make you feel tired, lethargic, and moody very quickly, so eat the right types.
10.Eat Fresh Fruits and Vegetables Vegetables are an unlimited source of weight loss.
When they are fresh and in season, you should make the most of them and enjoy all the benefits of their nutrients.