Currently overweight is a big problem. Indeed, the presence of extra pounds leads to health problems (diseases of the cardiovascular system, diseases of musculoskeletal system, joints). In addition, the extra weight we have complexes, and, consequently, stress, depression.
How to effectively lose weight and at the same time, right?
The main mistakes of losing weight
the lack of a specific goal, that is you having the knowledge about proper weight loss, don't know what in the end want to get. I set unrealistic goals (Mature woman wants to weigh a young girl). What to do? To enlist the aid of dietitian to assess the possibility of weight loss. Made you plan. You must determine for yourself how many kilos you want to lose weight for some time.
Do not constantly weigh yourself, because often the result of weight loss seen immediately. Enough weighing once a week.
Stick to the regime of proper nutrition always! Always eat Breakfast, even if you are not used to. You can't miss a meal, do not need to fast, otherwise the body will "store" fat.
Do not overeat, even if you eat only healthy products in large quantities you will get fat.
Don't forget about the use of proteins, otherwise, you will lose weight by reducing muscle mass, not fat.
Daily caloric intake should not be less than 1200 calories, otherwise your metabolism will slow and you will not lose weight.
You need to use at least one and a half liters of water a day because many people don't drink enough.
And last, do not transfer any responsibility for your weight. How much you weigh depends on you! So, if you are losing weight, then you do not have sufficient 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 rules of healthy eating and stick to them through life.
The basis of proper nutrition for weight loss this is the principle — energy value of the diet should meet energy expenses of the organism. If this rule is violated, and you eat high-calorie foods (sugar, potatoes, bread, etc) more than your energy costs, then you have extra weight.
The second principle of proper nutrition for weight loss – chemical composition of the diet should meet the physiological needs of the body. Daily body should consume 70 essential ingredients that are not synthesized by the body. For this, the diet should be varied.
The third principle of proper nutrition for weight loss – proper diet, that is, alternation, frequency, 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 basic rules of nutrition:
- >Often eat fruits and vegetables (but you need to eat more vegetables than fruits because fruits have a lot of sucrose and calories, and also because they have a lot of minerals, vitamins and fiber necessary for weight reduction),
- You need to drink plenty of water (two liters a day), better mineral water. Do not drink carbonated water because it is harmful to the body. Water improves the functioning of digestive system, positively affects the skin condition.
- Minimize the consumption of: bread and other flour products, cookies, candy, cake, etc. But do not need to give up sweets, because of his lack of a bad mood, reduced mental abilities.
- Eat Breakfast porridge. But, cook porridge on the water without the addition of butter. Can add fruit — bananas, raisins, Apple. The cereals are "long" carbohydrates that are not immediately absorbed into the body, they give energy to the body.
- Are in constant motion, every weekend go to the pool, to aerobics, fitness, once a week, attend night clubs, the more you walk (a minute do at least 100 steps).
- In the period of the meal focus on the food. Do not watch TV, not read, not talk. Otherwise, the brain will alert the body about hunger, even if you already ate.
- Replace harmful and very high-calorie foods less harmful and less nutritious. Example: replace the pork with beef, chicken, sunflower oil to replace olive oil cream — natural yogurt, sugar – sweetener.
- Limit alcohol intake, because alcoholic drinks contain a lot of sugar, which negatively affects the figure, health (don't drink more than a glass of wine at a time).
- Reduce portion size by eating ½ serving used by you. 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 will buy products that do not fit the principles of proper nutrition. When purchasing products buy more products of vegetable origin, meat, fish.
- Don't focus on a specific set of dishes, use the new recipes.
- Do not eat after 19.00. Or if dinner — let dinner will be easy ((fruits or vegetables, or 300 grams low-fat yogurt (curd)) – 3 hours before bedtime.
- You can occasionally eat something sweet and starchy foods, to a healthy diet is not enough.
- Calculate consumed calories. To keep fit, you must daily eat no more than 1200 calories,and for weight loss is only 800 calories.Also, when buying produce, pay attention to their calorie one hundred grams.
- Do not be nervous, because stress is not conducive to weight loss. In avoidance of 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 slightly hungry, in this state, the body will process food faster.
- and, of course, you need to eat foods for weight loss.
Foods that help to lose weight
What foods promote weight loss?
- Apple — it contains many trace elements, vitamins, improve the functioning of blood vessels and the heart, it improves the immune system. And due to that they contain quercetin (a substance has anti-inflammatory action), has a negative impact on cancer cells. People who eat one Apple a day, not facing Alzheimer's disease.
- Fish is the dish for the prevention of cardiovascular diseases. It is necessary to eat three times a week for lunch. Because fish contains omega-3 fatty acids, which positively affect the cell membranes.
- Garlic — boosts immunity, prevention of colds, improves the work GASTROINTESTINAL tract, is the protection of the organism against cardiovascular diseases, reduces the risk of cancer.
- Strawberries – it has vitamin C several times more than the lemon, also, it is rich in iron, enhances immunity, essential oils that prevent the appearance of cancer.
- Carrots – are able to neutralize free radicals that destroy the genetic structure of an organism and provoke cancer, due to the large amount of beta-carotene. Carrot improves skin condition and eyesight. If there is a carrot salad, with sour cream, because beta-carotene is very soluble in fats.
- Chile pepper — speeds up metabolism, helps reduce weight at the expense of a special substance that promotes the generation of large quantities 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) due to the active substance. People who consume green tea are insured against prostate cancer and atherosclerosis.
Advice on food combining
- Proper intake of protein: proteins used any products that do not contain starch (celery, spinach, zucchini, onions, beans, green beans, tops of root vegetables, cabbage)
- Correct use of starch: with the use of products containing starch, add their green leafy vegetables. Products containing starch, mix well root vegetables, light vegetables (radish, cabbage, bell peppers, tomatoes). Products containing starch, can not be combined with each other (example: bread and potatoes), they cannot be used together because they are digested differently. Starchy foods to chew well so they can be utilized by the body. This best food to eat for lunch.
- The correct use of the fruit: they can be combined with nuts, vegetables and root vegetables not containing starch. Fruit is better not to eat instead of a snack just eat them 30 minutes before the main meal,or let them replace dinner or Breakfast. Well together fruits matured in one season.
Proper nutrition for weight loss:
- Immediately after sleep the body does not need food, because he has not spent more energy. Therefore, you can eat something light, like fresh fruit, drink vegetable or fruit juice, fruit puree or porridge. Fruits and vegetables that the body digests quickly, they give him energy.
- Observe the daily routine: get up at 6 in the morning, immediately drink a glass of warm water to start the digestive tract. And start Breakfast when you want to eat.
- From 12 to 14 may profusely to eat, then relax.
- >18 – 19 a bit, enjoy a meal,eating veggies + proteins.
Lose weight without dieting may
— You need to eat five to six times a day, eating the food rich in fiber (that is, you need to eat 2 vegetables at every meal). Also, do not need to neglect fruits that contain vitamins and fiber (eat daily Apple). And you will lose weight.
— Adjust the level of insulin in the blood to reduce the amount of body fat!
The fact that energy the body gets from glucose and fat. When you eat food, glucose increases. Under the influence of insulin secreted during a meal, the body burns glucose, but part of the calorie savings in the form of fat. Reserves of glucose lasts for a couple of hours, and in cold season or during physical exertion – even for a short time.
If you want to lose weight without dieting, then you need to make the fat disappeared. But, you don't burn it as long as insulin levels too high (it promotes fat storage). Only when insulin levels fall, the body will burn fat.
— In order to lose weight without dieting, eat: vegetables, fruits, foods containing protein (kefir, yogurt, cottage cheese).
But, don't eat foods that are high in sugar and fructose.
Also, refrain from high-calorie foods.
Many women have tried many diets, wonder to lose weight without dieting, but to not gain weight again?
Effective weight loss is possible if:
- You will lose weight slowly (a kilogram per week, that is minus four kilograms in a month) without dieting. In this case, the result will be sustainable, no harm to health.
- select for weight loss favorable moment in life.
- decide to lose weight, approach it with all responsibility, will not allow anyone to sway you from the path.
- your attitude will be positive, you have to believe in success. Feel like you've lost weight.
- If you are an obese person, the elderly 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 food. It is forbidden to eat food, bakery products, cakes, pastries, sugar, foods containing saturated fats (fatty meats, lard, fatty dairy products) and TRANS fats (margarine, it's in 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 day. And once a month do fasting day on the water. This will help to remove toxins from the body.
- Need to sleep eight hours per day for normal metabolism.
- You need to move more in the fresh air.
- Combine the principles of healthy eating and exercise. Workout need to weight out the fat, and not muscle. This is unacceptable with proper weight loss. When conducting training, you need to select the right level of intensity.Can create a personalized weight loss program. To do this:
- Find out the ideal weight for you according to a special formula, e.g., formula Brock, weight, height, age, gender, type of physique.
- Calculate daily calories for you using a special calculator. But, remember that daily caloric needs to be no less than 1200 calories, otherwise you will cause injury. On the basis of the daily calories, you will learn the amount of proteins, fats, carbohydrates, as desired.
- Considering the daily caloric content, your need for proteins, fats, carbohydrates, you will be able to wisely choose healthy foods based on their calorie content, and make a menu for the week. And then, it will become a habit and you can quickly calculate the calories.
- Start training exercise for weight loss.