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Nutritionist reveals 'weight loss formula' for desired results

Nutritionist reveals 'weight loss formula' for desired results What rules will help you lose weight (photo: Freepik)

In pursuit of the desired figure, people exhaust themselves in gyms and harshly restrict themselves from consuming many foods. And when they don't achieve the desired results quickly, they become disappointed and give up everything. But, in reality, the "weight loss formula" is not just about exercise and dietary restrictions. Nutritionist Anastasia Goloborodko discusses the rules to follow for losing weight.

What "weight loss formula" should you follow?

"The weight loss formula is not just about calorie restriction and increased physical activity. Let me share my perspective gained over the years," says the expert.

The nutritionist explains what things you should pay attention to when trying to lose weight:

  • food quality and nutritional value - snacking on crackers and white rice won't do any good;
  • meal timing - start doing it at the same time every day. Whether you eat 2, 3, or 4 times a day isn't as crucial as rhythmicity;
  • sleep - you should go to bed at the same time and not go to sleep after midnight. You need at least 8 hours of sleep. There's a rule - "I sleep - I lose weight." It's also desirable to take a walk before bedtime;
  • morning walks - after waking up, go outside and take a walk for at least 10-30 minutes;
  • meditation, mentoring, psychotherapy, quality relaxation - don't overload your brain, it can handle it without you. If you can't cope with anxiety, seek help;
  • post-meal walks - this activity lowers blood sugar. Cinnamon, berberine, alpha-lipoic acid, chromium, chitosan also do this. However, it's not advisable to use supplements;
  • anaerobic exercises - you don't need to do a lot of them, but you need to bring yourself to the pulse zone where it's difficult for you to talk. And in general, you can't do without strength training - such exercises should be done two or three times a week;
  • regular health check-ups. A person needs to know their indicators to effectively work on their body. A full body check-up should be done at least once a year.

Goloborodko adds that the weight loss formula is not "steamed broccoli and steamed cod" and exhausting workouts in the gym; in fact, it's a whole complex of measures that should become part of life.

Also, read about the unexpected factor that triggers weight gain.