Effective ways to effectively lose weight by summer have emerged.
Publika.az informs that Nataliya Tananakina, an endocrinologist and candidate of medical sciences, spoke about this. To begin with, the expert advises to monitor your diet. Then the doctor mentioned that you should divide your portions into four parts: carbohydrates, proteins, plant fibers and fats.
“Each meal should contain as much protein and fiber as possible: this will help you feel full. It is recommended to eat fruits and vegetables in the first half of the day, they speed up metabolism and are considered a source of important vitamins, minerals and antioxidants,” Izvestia quoted Tananakina as saying.
According to the doctor, those who want to lose weight should remove potatoes, carrots, beets, eggplants from their menu and prefer green salads, cucumbers, radishes, tomatoes, and celery. At the same time, he advised not to eat more than 300-400 grams of fruit, and to completely give up bananas and grapes due to their high calorie content.
In addition, Nataliya Tananakina noted that it is necessary to drink a lot of water. It has a beneficial effect on the body, accelerates all metabolic processes and dulls the feeling of hunger.
“Be careful with alcohol. Alcoholic drinks are high in calories, irritate the intestinal membrane, which causes an increase in appetite. It is advisable to give up alcohol completely when losing weight,” the endocrinologist added.
According to the expert, people who want to lose weight should do sports. The doctor recommended jogging, swimming, cycling, strength training and stretching. You should exercise three to five times a week for 30-60 minutes a day.
“This regimen will help you speed up your metabolism, burn calories, and build muscle mass. The load should be enough to speed up your metabolism and burn calories, but not so heavy that it causes fatigue or injury. Although yoga is less intense, it’s still good for the body. – this will help maintain muscle tone and reduce the level of accumulated stress,” said Tananakina.
In the end, the expert reminded those who want to lose weight about the importance of sleep. Because lack of sleep threatens to change the level of hormones, which will lead to the disruption of metabolic processes and obesity.
