RCS – Business Default

You know what’s not good for you

He recommends eliminating processed food from the diet, i.e. chips, biscuits and sweet drinks, sugar, processed oils and using only cold-pressed instead. Flavor enhancers make us addicted, so we want such food even more. Processed food feeds the “wrong” bacteria in the gut, it does not provide the diversity we want and need. It does not contain vitamins or minerals, although they can be added to it, they are mostly in inappropriate forms that our body cannot use. Therefore, we prefer to include more vegetables in our meals, which affect our intestines probiotically – fermented vegetables – and prebiotically – all vegetables, because they have fiber. It is important to ensure sufficient protein intake (eggs, meat and fish), for a healthy individual this means approximately 1.5 grams of protein per kilogram of body weight. A person weighing 60 kilograms should therefore consume 90 grams of protein per day. Proteins are the building blocks of our cells and therefore absolutely necessary in the diet. We limit the consumption of high-calorie foods such as fats, oils, nuts and very fatty cuts of meat. For women in particular, the intake of healthy fats is also crucial, as they are absolutely necessary for the synthesis of our hormones and the functioning of the brain, he adds.

Walking is great

Let’s add movement to everyday life. For beginners, the best walking, which can be increased with speed, walking up a hill or for a long time. It’s great if we do some weight training, but we have to make sure we do it correctly or we can injure ourselves. Let’s do this two to three times a week, and when we really master the exercise, let’s increase the number of training sessions per week. It is highly desirable to breathe and sweat during exercise.

Find your valve

For successful weight loss, it is important to manage stress. There are a lot of techniques, for someone it’s crocheting or painting, for another meditation and breathing techniques, for a third hugging trees in the forest. Everyone should find what suits them and stick to it. Adjust your lifestyle to support leanness. In the beginning, we may not be able to take care of everything at once, but every step counts. It is essential that we optimize everything in such a way that we can stick to it in the long term.

We are introducing changes gradually

To lose weight, the body must be in a deficit, that is, we eat fewer calories than we burn.