Reducing body fat is a multi-stage process that must be approached very responsibly in order to achieve the effect that meets our expectations.
It is worth working under the supervision of a qualified nutritionist who will develop a nutrition plan in accordance with the individual needs of the patient, but there are also valuable tips that can be implemented independently. To do this, it is worth learning the 9-5-2-1-0 rule.
It is not only a balanced diet that affects the success of losing weight. A diet that meets the calorie requirements and has an individually selected distribution of proteins, carbohydrates and fats accounts for 70 percent of the success for people trying to lose weight.
However, this is not all, because the success of this process is influenced by many other factors, for example:
- level of physical activity;
- quality of sleep;
- the amount of vegetables eaten every day.
The 9-5-2-1-0 rule clearly defines how to restructure your current lifestyle to enjoy good health, a slim figure and health.
What is the 9-5-2-1-0 rule
The 9-5-2-1-0 rule is very simple and consists of implementing a few habits that will help you maintain good health and a slim figure.
These general guidelines can be used by children, teenagers and adults.
Each number in the title of this rule has a symbolic meaning and refers to a specific habit:
- Number 9 – indicates the ideal amount of sleep. Anyone who wants to avoid serious health problems caused by chronic fatigue should sleep between seven and nine hours every night. Not only does lack of sleep have a negative effect on mood and concentration, it also encourages snacking;
- the number 5 - tells you how many servings of vegetables and fruits you should eat every day. Nutritionists emphasize the importance of vegetables in the daily diet. Such a balanced menu helps reduce the risk of obesity, diabetes and heart disease;
- number 2 – refers to the time you can spend in front of the screen without fear. If we spend more than two hours in our free time in front of a smartphone, TV or laptop, we limit our time for physical activity, risk the desire to have a snack, and “work” on problems with falling asleep;
- Number 1 – symbolizes the ideal unit of time that should be devoted to physical activity. 60 minutes of physical effort will allow you to reduce stress levels, as well as receive many other benefits associated with physical activity. It is worth choosing your favorite form of exercise, for example, Pilates, walking, yoga, dancing;
- the number 0 – indicates the recommended daily serving of sweet drinks. There is a reason why you should exclude these products from your diet. They are filled with sugar and additives that do not contribute to a slim figure. Sweet drinks should not occupy a permanent place in the daily diet, since their regular consumption leads to excessive weight gain and also negatively affects the condition of the teeth.
