10 tips to staying fit. Percentage of body fat.

Like any girl, I'm worried about my body look like. Here are useful tips, tested on myself - how to keep your body in good shape. Although I did not have to get rid of a lot of weight, but I always happy to lose 2-4 kg. In the end of text I wrote about myself in detail, my weight and percentage of fat.

1. Do not drink while you are taking a food.

Never drink down, even a half of a sip, if the food is no longer going inside - that means enough for you. You can drink before meals - as many as you want or after, when you are done with your meal for sure. 

2. Do not give up the sweets.

Full refusal of sweets leads us to to replacing it with everything eatable or just starting to eat more. So even in the absence of sweet we get an excess of calories. That is why it is better to take a few slices of yummy and calm yourself down.

3. Do not go on diets.

Any diet requires limiting the consumption of certain products or food in general. No one person is physically unable to live in hunger for longer than, for example, 1-2 months. Of course if you are preparing for a beauty contest or competition, then there is a point to go on a diet to be in good shape for short period. But if this is not about you, and you want to stay fit for long time or better till the end of times, then there is no sense, because after the diet you will start eating normally and excess will come back and even more then before, because your body will be afraid of the next hunger strike and stock up. 

4. Less sugar in drinks.

There is more sugar in one small Coca-Cola than in a small snickers. But when we drink, we do not perceive the liquid as something that contains calories. So when we eat chocolate - we realize that we received a dose of sugar and a portion of calories, and after drinking a coke - we just think that we quenched thirst, but it's not.

5. Do not overeat.

If you finish your meal with a full stomach - it is not good idea. Try to leave some food for later. At least eat the dessert later, apart from the general meal. If you eat often and in small portions - it is perfect,  because you can be active and you don't want to lie down after every eating.

6. Take care of snacks.

You should always have a healthy products in your house and in your bag that you can eat. For example, take a banana, sandwiches, salad or something else with you. It's still  much better than buying a hot-dog or puff in unknown place. It is not good neither if you do not eat during the day,  because you will definitely attack all food you left at home at late night. 

7. Walk.

If there is no time for the gym, then believe me, walking - gives more than it seems to us. And fast walking (about 5.5-5.7 km per hour)  can completely replace jogging. It is not necessarily to allocate time specifically for walking. Just walk a couple of bus stops, do not go by car if you can get to your destination by walking. If you do this every day, the results will appear immediately.

8. Buy a smart wristband.

I have a Fitbit for example. But now there are a lot of options in different price categories. This will help you realize how much you are actually moving during the day. My wristband shows me how many kilometers I went, how many floors I climbed, how many calories I had spent (at least approximately), and how many active minutes I had (the minutes when my heart rate rises above 90 beats/min).

9. Buy sports clothes.

If you have nice sportswear, then there will be a desire to find a reason to wear it, even if you exercise at home in front of a mirror, it will encourage you somehow and will not allow you to give up on half a way, because you are already dressed. 

10. Find a way to measure the percentage of fat.

It makes no sense to figure out your weigh 5 times per day, you can look quite different for the same weight. When people go to gym and do not see the weight loss at first, or the weight even increases, they get frustrated and quit. But the muscles are much heavier than fat, so the way to muscles may increase the weight, but it will look much better. It is better to measure the percentage of fat and next time 1-2 months after starting fight with it so you can understand whether you are moving correctly.

How to measure the percentage of fat:

Maybe your friends already have such special devices or find some sports or medical centers (google where it is in your city). But the weights should not be just usual, but with special handles, which you take in both hands to give opportunity to impulse go through your body, which will measure the percentage of fat. This should be done with an empty stomach. Here's a photo of how these weights might look like:

About myself:

My height is 172sm, the maximum I have ever weighed is 63 kg, minimum is 56. The percentage of fat is about 15 (once it was 11 or lower).

Of course, I do not always follow these rules, most often I violate the rule of "not overeat", but we will try)

Once again i can't tell you how to lose 10-20 kg, because I do not know - I have not tried, but to lose about 5 kg is exactly possible if you follow all the rules above. It's easier than it might seem, and you do not have to wait for a new year or a sign from the heaven to start doing something.