5 rules you have to keep!

If losing weight was easy, we would all have an ideal figure. But even then, we probably wouldn't be completely satisfied, would we? If we decide to do something for ourselves and reduce the amount of body fat, we should be careful about calling it "healthy weight loss".

Why is healthy weight loss important?

    It is not an art to let someone starve to death and after his attack on the refrigerator, when he can no longer handle it mentally or physically, to put all the blame on the poor man's weak will.There's no art to subjecting someone to malnutrition in the form of cocktail meal replacements – even if the malls in question will tell you that these shakes contain everything your body needs. However, it is not uncommon for similar "treatments" or detoxifications to be in the range of up to 1,000 kcal, which is absolutely insufficient for the proper functioning of metabolism, hormones or the immune system.

    After just five days of a similarly low energy intake, your body begins to take action to conserve energy. You feel insanely tired, without energy, tremors, headaches and muscle weakness are no exception.

1. Most of your diet consists of healthy fresh foods
    Whether you're cooking at home or eating out for most of the day, the majority of your diet should consist of as little technologically processed foods as possible.We write "as little as possible" and not "unprocessed foods" for a simple reason. You may be surprised to learn that oatmeal is also a processed food, and yet it has its place in a healthy diet.You should avoid ultra-processed foods, frequent consumption of sweets or salty snacks (such as chips), which are a concentrated source of energy in addition to the high percentage of saturated fat.
    Just to give you an idea, a small bowl of crisps contains twice as many calories as a regular wholemeal pastry.

2. You eat enough protein
    When losing weight, your body is in a so-called calorie deficit. It's a condition in which you consume fewer calories than your body needs to function overall — even with physical activity and everything you do throughout the day.To cover the remaining energy, the body then uses substrates that are present in the body – carbohydrates in the form of glycogen, fats in the form of body fat and proteins – mainly from the muscles.By eating enough protein, you prevent the loss of active body mass and ensure that you cover your calorie deficit with what you want: body fat. That's because muscles have many benefits. If you're wondering why you should start exercising (even with your own weight), read this article: we believe it will motivate you to achieve even better results.

3. Eat at least 400-500 grams of fruits and vegetables every day
    This rule is repeated over and over again, but you'd be surprised how many people have a problem with it in real life. In practice, this means about 1 serving of fruit and 2-3 servings of vegetables.You can incorporate fruit either as part of the breakfast porridge, snack, or as a separate snack, to which you can ideally add a source of protein (yogurt, cottage cheese). You can simply "hide" vegetables for the main meals. You can stew it or treat yourself to something in the form of a fresh vegetable salad.Fruits and vegetables provide you with a lot of fiber, vitamins, minerals and antioxidants. 

   Especially during the time of weight loss, you should pay close attention to these substances: Long calorie restrictions can weaken the immune system and lead to inconspicuous deficiency symptoms of various elements. You should be especially careful if you don't eat a certain food group for various reasons: for example, if you are vegan or suffer from an allergy to cow's milk protein or lactose intolerance.

4. You exercise, go for walks and are active
    Did you know that physical activity is the most variable component of our daily energy expenditure? For athletes, it can exceed the value of the basal metabolic rate many times over, but we mere mortals don't have to throw in the towel either.In practice, physical activity is often the reason why some women "can eat everything and do not gain weight" and others "gain weight from the air". It's not just about exercise (although strength training is also recommended for weight loss), but also about normal daily activity.How many steps do you take per day? If it's less than 6,000, it's really not enough. If we were you, we would think about how this number could be increased. Parking away from work? Take a short walk at work during your lunch break? Go for a walk in the evening? If you are on the playground with children, running around and not sitting on a bench?

   Maybe you're tired after a long day and really don't feel like it anymore. But don't the best things also happen when you leave your comfort zone?

   There is no shame in helping yourself. By choosing the right supplements like Adipex, your weight loss will be better and faster.