Sometimes happens that despite the increased amount of exercise we don’t lose weight, but we are even more hungry and we gain pounds instead.

What should we do?

It’s very simple.
We should follow six rules that will not cancel all our workout efforts, but will increase their effect. The problem of many persons when they start with recreation is that they become increasingly hungry and then after the workout they eat and regain the calories they’ve lost during the exercise. Our body needs a fuel for exercise, and the source of this fuel is food. Unfortunately, the fact is that if we want to lose weight, we must consume fewer calories than we spend, because only then the body starts to burn fat.
Anyway, there is a solution! Instead of food, after which we will be hungry soon, we need to eat the one that is filling.

FIBERS
Every day we should eat at least 20 grams of fibers, which can enter our body in the form of grain, fruit, vegetables and legumes. Fibers prolong the feeling of satiety, because the food is removed from the stomach more slowly. They also detoxify the body and facilitate the weight loss. Furthermore, they even regulate the digestion and lower the cholesterol.

HEALTHY FATS
Healthy fats include mono unsaturated fatty acids and omega-3 fats, which are contained in nuts, avocado, olive oil, some fish and yes, even in dark chocolate. One of the latest surveys showed that these fats can help us to remain full for a long time. Participants of the experiment, who have consumed more omega-3 fats (more than 1,300 milligrams per day) were hungry later than those who have eaten less fat (less than 260 milligrams per day).

fruitFresh fruit is able to fill us up

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PROTEINS
We have to ensure adequate amount of proteins to our body every day, if we want to remain healthy and vital. In fact, they are extremely important cornerstones of cells, which help us to maintain the muscle mass, what consequently strengthen our metabolism and help burning calories. In addition, proteins provide a sense of fullness and in this way help to control food intake. The proteins with little fat content are available in white meat, fish, soy, legumes, nuts …

WATER
The water is not suitable only for cleaning toxins from the body, but it contributes to well-being generally. It gives us a feeling of fullness even with just one glass. Often we think we are hungry, but we are actually dehydrated. Since the water is non-caloric, we can drink it in abundance. The effect is completely different when we drink soft drinks. They have a lot of calories and raise blood sugar levels, thus making us much more hungry.

GREEN TEA
Green Tea lowers blood sugar levels, which is extremely important in weight loss, as this level must be as low as possible or constant. Otherwise we will be hungry again soon. After the ingestion of Green Tea the blood sugar level remains reduced, even if we eat up something else again, since the Green Tea lowers the glycemic index of food by as much as 20 %. Studies have shown that persons, who drink Green Tea, spend additional 70 calories per day. Therefore, the most advisable is to drink tea in the morning on an empty stomach.The combination of tein and caffeine helps in fat burning and improve the performance of metabolism by 4 %. Of course, also with the Green Tea is not good to exaggerate. Three to four cups a day are sufficient, since the excessive amount can cause sleeplessness and anxiety or excessive water drainage from the body, and thus the loss of minerals.