Currently overweight is a big problem. Indeed, the presence of the extra pounds lead to health problems (diseases of the cardiovascular system, diseases of the musculoskeletal system, joints). In addition, the extra weight we have complexes, and, therefore, stress, depression.
How to effectively lose weight and at the same time, isn't it?
The most important errors, lose weight
the lack of a specific purpose, i.e. you have information about proper weight loss, I don't know what in the end you want to get. Or to put unrealistic targets (Mature woman wants weighs a young girl). What to do? Enlist the support of a nutritionist to assess the possibility of weight loss. Done for you plan. You need to figure out yourself how many pounds you want to lose weight for some time.
Don't constantly weigh yourself, because often the result of weight loss seen immediately. Enough weighing once a week.
Onto your system the right nutrition always! Always eat Breakfast, even if you're not accustomed to. You can't miss meals, don't need to be fast, otherwise the body will "store" fat.
Don't eat too much, even if you can eat only healthy products in large quantities you will get fat.
Don't forget to use the proteins, otherwise, you will lose weight by reducing muscle mass, not fat.
Daily calorie intake should not be less than 1200 calories, otherwise your metabolism will slow down and you won't lose weight.
You need to eat at least one and a half liters of water a day, but many people do not drink enough.
And last, not to shift responsibility to its own weight. How much you weigh depends on you! Therefore, if you are losing weight, then you don't have enough motivation, just need to start working on yourself and you will succeed!
The principles of proper nutrition
To lose weight properly, you need to remember the rules of a healthy diet and comply with them all my life.
On the basis of proper nutrition for weight loss this is the principle — the energy value of the diet should meet energy expenses of the organism. If this rule is violated, and you can eat high-calorie foods (sugar, potatoes, bread, etc.) more than energy costs, so you have extra weight.
The second principle of proper nutrition for weight loss – the chemical composition of the diet should meet the physiological needs of the body. Daily the body should consume 70 essential ingredients, not synthesized by the body. This diet should be varied.
The third principle of proper nutrition for weight loss – the right diet, that is, alternating, the frequency, the regularity of meals.
Diet each person individually, in accordance with the needs of the body, physical activity, age.
In order to eat well without gaining weight, you need to follow the basic rules of nutrition:
- >More often eat fruits and vegetables (but vegetables you need to eat more fruit, because fruit has a lot of sucrose and calories, and also because they have a lot of minerals, vitamins and fiber necessary for weight loss),
- You need to drink plenty of water (two liters a day), better mineral water. Don't drink soda because it is harmful to the body. Water improves the functioning of digestive system, positively affects the skin condition.
- To reduce to a minimum the use of: bread and other flour products, cookies, candy, cake, etc. But no need to give up sweets, because he's not in a bad mood, reduce mental abilities.
- Eat Breakfast porridge. But, to cook porridge on the water without the addition of butter. Can add fruit — banana, raisins, Apple. Cereals are "long" carbohydrates that are not immediately absorbed by the body, they give energy to the body.
- Are in constant motion, every weekend to go to the swimming pool, aerobics, a gym, once a week, attend night clubs, the more you can walk (time to do at least 100 steps).
- During food intake – focus on the food. Do not watch TV, do not read, do not speak. By the way, the brain gives the body signals about hunger, even if you have already ate.
- Exchange harmful a very high-calorie foods less harmful and less nutritious. Example: replace the pork with beef, chicken, sunflower oil replaced the olive oil cream, natural yogurt, sugar – sweetener.
- Limit alcohol intake, because alcoholic drinks contain a lot of sugar, which negatively affects the image, health (don't drink more than a glass of wine at a time).
- Reduce portion size by eating ½ the dose of food. Why use small plates.
- Buy more quality and expensive products. But, don't go to the store on an empty stomach. Indeed, in this case, you can buy products that are not suitable for the principles of proper nutrition. When buying products to buy more products of vegetable origin, meat, fish.
- Don't focus on a certain set of food, use new recipes.
- Don't eat after 19: 00. Or if dinner — giving dinner is easy ((of fruit or vegetables, or 300 grams low-fat yogurt (curd)) – 3 hours before bedtime.
- You can sometimes eat something sweet and starchy foods, a healthy diet is not enough.
- To calculate the calories burned. To stay in shape, you need every day to eat more than 1200 calories,and weight loss is only 800 calories.Also, when you purchase products, pay attention to their calorie-a hundred grams.
- Do not be nervous, because stress is not conducive to weight loss. In order to avoid stress: give yourself at least thirty minutes a day, take an aromatic bath, massage, listen to music, walk.
- Do not overeat, get up from the table a little hungry, in this mode, your body will process food faster.
- and, of course, you need to eat foods for weight loss.
Products that help to lose weight
What food promotes weight loss?
- Apple — it contains many trace elements, vitamins, improves the cardiovascular system, it improves the immune system. And because of that they contain quercetin (a substance with anti-inflammatory effect), has a negative effect on cancer cells. People who eat one Apple a day, not the threat of alzheimer's disease.
- Fish is the dish for the prevention of cardiovascular disease. It should be three times a week for lunch. Because fish contains omega-3 fatty acids positively affects the cell membrane.
- Garlic — boosts immunity, prevents colds, improves the work gastrointestinal tract, is to protect the body against the development of cardiovascular disease, lowers the risk of cancer.
- Strawberries – it's vitamin C is several times more than the lemon, also, it is rich in iron, improves immune system, essential oils that prevent the appearance of cancer.
- Carrots – are able to neutralize free radicals that destroy the genetic structure of the body and cause cancer, because of the large amount of beta-carotene. Also, carrots improve the skin condition and eyesight. If you can eat carrot salad with sour cream, because beta-carotene is very soluble in fats.
- Chile pepper — speeds up metabolism, which helps to reduce weight, because of the special substances that contribute to the generation of large amounts of gastric juice, which prevents the growth of harmful bacteria in the digestive tract.
- Green tea helps to improve metabolism, and reduce weight (by drinking 4 cups of tea a day), as the active ingredient. The man who consume green tea are insured prostate cancer and atherosclerosis.
Tips for combination products
- Proper intake of protein: proteins are used for products that do not contain starch (celery, spinach, zucchini, onion, legumes, green beans, the tops of root vegetables, cabbage)
- The correct use of starch: used in products containing starch, add the green leafy vegetables. Products containing starch, mix well with root vegetables, light vegetables (radish, cabbage, bell peppers, tomatoes). Products containing starch, can not be combined with each other (for example: bread and potatoes), they can not be used together because they are digested in a different way. Starchy foods, chew well, so that they can be utilized by the body. This is the best food to eat for lunch.
- The correct use of the fruit: they can be combined with nuts, vegetables, and root vegetables do not contain starch. Fruit is better not to eat instead of snack just eating them 30 minutes before a meal,or let them replace dinner or Breakfast. Good combined between fruits matured in one season.
Proper nutrition for weight loss:
- Immediately after you sleep your body does not need food, because he has not spent more energy. Therefore, you can eat something light, such as fresh fruits, drink vegetable or fruit juice, fruit puree or porridge. Fruits and vegetables that your body digest quickly, they give him energy.
- Observe the daily routine: get up at 6 in the morning, immediately drink a glass of warm water, start the digestive system. And to start Breakfast, when you want to eat.
- 12 14 can be eaten in abundance, then relax.
- >18 – 19 a bit, enjoy a meal,eat vegetables + protein.
Lose weight without dieting can
— You need to eat five-six times a day, eating foods rich in fiber (i.e. you need to eat 2 vegetables at every meal). Also, we should not neglect the fruit, which contains vitamins and fiber (eat daily Apple). And you will lose weight.
— Adjust the level of insulin in the blood reduce body fat!
The fact that the energy the body receives glucose and fat. When you eat food, glucose increases. Under the influence of insulin secreted during a meal, your body will burn glucose, but part of the calorie savings in the form of fat. Book glucose takes a couple of hours, and in the cold season, or during physical exertion – not even for a short time.
If you want to lose weight without dieting, you need to make the fat disappeared. But, you don't burn it, as long as the insulin is too high (it promotes fat storage). Only when insulin levels decrease, the body will burn fat.
— In order to lose weight without dieting, eat: vegetables, fruits, foods containing protein (kefir, yogurt, cheese, cottage cheese).
But, don't eat foods with a high sugar content and fructose.
Also refrain from high-calorie foods.
Many women have tried a lot of diets, ask: lose weight without dieting, but does not gain weight again?
Effective weight loss is possible, if:
- You will lose weight slowly (a pound per week, i.e. minus four pounds a month) without dieting. In this case, the result is a durable, no harm to health.
- select weight loss the favorable moment in life.
- take a firm decision to lose weight, approach it with all responsibility, don't let anyone influence you on the road.
- your attitude is positive, you have to believe in success. It seems like you've lost weight.
- If you are an obese person, a person of advanced age or have health problems, consult your doctor before weight loss.
How to keep yourself in shape without dieting
- Do not eat after 18 – 19 hours;
Eat only natural, fresh products. It is forbidden to eat food, pastries, cakes, pastries, sugar, foods containing saturated fats (fatty meats, lard, fatty dairy products) and trans fats (margarine, pastries, cakes).
- Drink about two liters of water a day (not including tea, coffee, other beverages).
- Eat lots of fresh fruits, vegetables, drink fresh juices.
- Once a week to do fasting days. And once a month to do a fasting day on the water. This helps to eliminate toxins from the body.
- Need to sleep eight hours a day, normal metabolism.
- You need to move more fresh air.
- Combine the principles of a healthy diet and exercise. Exercise to keep weight off fat and muscle. This is unacceptable for proper weight loss. When you complete your training, you must choose the right intensity.Can create a personal weight loss program. You can do this:
- To figure out the ideal weight for you according to a special formula, for example, the formula Brock, taking into account the weight, height, age, gender, type of physique.
- Calculate your daily calorie you a special calculator. But, remember that daily calories should be at least 1200 calories, otherwise you can cause damage. On the basis of the daily calories, you can learn a number of proteins, fats, carbohydrates, as desired.
- Considering the daily caloric content, you need proteins, fats, carbohydrates, can wisely choose healthy foods based on their calorie content, and make a menu for the week. And then, it becomes a habit, and you can quickly calculate the calories.
- Start training weight loss.