Recently, more and more conversations have been on the issue of adequate nutrition.Unlike diets, this approach allows not only to lose weight, but also completely change your lifestyle, normalize the digestive tract and improve health.If you act in stages, you can avoid breakdowns and have the fact that additional pounds will never return again.
How to lose weight quickly to a woman or man: where to start eating?
The first stage implies compliance with simple recommendations that will allow tune in a balanced diet, clean the body and even start ruling out extra pounds.
Remove the "food garbage": what does this mean?
First, it is necessary to completely eliminate the "food garbage" that does not benefit from its menu:
- Bakery products made of flour in/s;
- sausage, semi -finals of meat;
- soda, packed juices;
- ketchup, mayonnaise and other finished sauces;
- sugar and confectionery;
- Fastfood (hamburger, french fries, potatoes, several snacks, etc.).
All these products have low nutritional value, so they cannot compensate for a deficiency of vital substances in the body.In addition, this food is characterized by a high calorie content and leads to the intensive formation of fat deposits.At the same time, a person does not feel a feeling of saturation, like a complete dinner, and as a result he eats more than he planned.
Exclude alcoholic beverages: will it help lose weight?
You can argue for a long time if there is damage due to the use of strong drinks, provided that reasonable restrictions are observed.But after having decided to change the PP, it is necessary to completely abandon alcohol at least until the moment when the body weight returns to normal.
There are good reasons for this:
- The studies confirmed that alcohol acts on the neurons that control the appetite, which causes severe hunger;
- Even a small amount of strong drinks can encourage a person to forget their determination not to eat harmful products;
- Alcohol delays water in the body, due to which during the weight of control can notice a "scope" and lose motivation;
- The snacks and snacks consumed along with alcoholic beverages have a high calorie content;
- Ethyl alcohol slows metabolism, which prevents weight loss.
To lose weight, you must establish the mode of consumption
Having firmly decided to start eating well, you must teach you drink clean water in a sufficient volume.The liquid suppresses appetite and helps not to eat in excess.In addition, the water that enters the body is involved in the most important processes, including the decomposition of fats.
Drink 1.5 to 2 liters of water per day (6-8 vessels of 250 ml).At first it may seem difficult, but then it will become a useful habit.It is important to use the liquid a bit throughout the day:
- 250 ml in the morning after waking up;
- 250 ml half an hour before each meal;
- 250 ml before and after training;
- 250 ml per hour before bedtime.
In order not to forget the need to drink water, you can place one of the free special applications on your phone.
What should the regime include to use it to sit in the PP?
This is one of the most difficult but important steps that you need to start eating by the regime:
- 7 hours: an abundant breakfast;
- 10 hours: the first snack;
- 13 hours - lunch;
- 16 hours: the second snack;
- 19 hours - dinner;
- 21 hours: cottage cheese or kefir.
It is indicated that time takes into account the increase at 6 at the point of the morning and will lie at 10 p.m.You can easily adjust the mode according to your own routine.
The break between two meals should not be more than 4 hours.
Weight of a 200-250 g portion.This principle of power accelerates metabolism, allows throughout the day to feel vigor and a wave of force.
How to tune in a change of lifestyle and menu?
If the objective is not only to lose weight, but also maintain the resulting result throughout life, it must tune in to change eating habits forever.Many people who decided to change PP Dream that when they lose weight, fast food and other harmful products will begin eating again.This approach inevitably leads to weight fluctuations and a deterioration of health.The kilograms will leave or return again.
Proper nutrition is a way of life, not a temporary measure!
Sitting in a strict diet is not the most reasonable solution to start losing weight, since it is very difficult to resist a strong decrease in the calorie content of the diet for more than 3-4 weeks.
Some manage to get rid of 3-5 kg during this period, but most of this weight is not adipose tissue, but the water that leaves the body by limiting the use of salts and sweets.The body quickly adapts to calorie deficiency and after returning to the usual diet begins to accumulate much faster fats.
It is recommended to drop a diet at this time and change to adequate nutrition.Changing lifestyle is easier, while there are still no serious problems with metabolism and health caused by weight fluctuations.
How to change to healthy foods?
You can proceed with the second stage both a month after the start of the first, and immediately after the decision to adjust your diet.At this time, you must begin to choose the products more considerably and interact responsibly to the diet.At the same time, useful habits are acquired, which help to finally change the paragraphs.
Eat complex carbohydrates, make a list
It is a mistake to think that people looking to lose weight should avoid any carbohydrate.Complex carbohydrates are one of the main components of the diet that gives the brain a saturation signal.They break down in the body for a long time, do not lead to blood sugar and allow you to feel satiety for a long time.
Complex carbohydrates include:
- Integral rice;
- whole grains;
- Macarona products of the wheat of solid varieties;
- rye baked bread or whole grain flour;
- roots;
- vegetables;
- legumes.
The use of simple carbohydrates, on the contrary, must be minimized.
They are contained in such products:
- confectionery;
- White flour baking;
- dried fruits;
- White rice;
- some varieties of sweet fruits;
- paste made of height flour;
- honey, etc.
Simple carbohydrates absorb quickly, cause insulin jump, which then falls and causes hunger.A person eats again, and no calories are spent deposited in the form of fat.
Change the focus to cooking process
At this stage, you must pay attention to the observance of two rules:
- Rejection of fried products in oil.Such food is more caloric, increases cholesterol levels and increases the probability of developing heart pathologies and blood vessels.It is better not to fry food, but boil or bake with natural condiments.If necessary, prepare, for example, fried eggs, you must use an antinstal tray that allows you to do without oil.
- Reduce the heat treatment of the origin of the plant.In the process of preparation of cereals, fruits and vegetables, fiber is destroyed.This component reduces blood sugar, stimulates the digestive tract, turns hunger for a long time.
For example, boiled carrots are a simple carbohydrate, and RAW is a useful fiber source.Naturally, when preparing some vegetables, frozen products and cereals, you cannot do it without cooking.In this case, it is necessary to ensure that food does not become mashed potatoes, completely devoid of fiber.
Know what can be eaten during the day
With PP, you must adhere to the following rules:
- For breakfast, it is useful to use complex carbohydrates and a little protein.It is worth starting to get used to the morning pimples.
- At lunch, the body requires complex carbohydrates, as well as vegetables and proteins.A good option is a vapor vegetables/vegetables salad + baked or prepared for a pair of meat/fish with a garrison.
- The perfect dinner is a bird/fish/chicken eggs + vegetables.
- The number of carbohydrates used during the day should decrease in the morning of the morning, and the number of proteins, on the contrary, it must be increased.This is due to the fact that carbohydrates give us energy, and proteins contribute to tissue regeneration, which occurs at night.
- It is desirable that snacks include proteins and carbohydrates.
- In the afternoon (after 16 hours with a standard schedule), it is not desirable to eat fast fruits and carbohydrates.As an exception, you can enjoy a green apple.
- To go to bed without a feeling of hunger, you can drink a glass of kefir or eat cottage cheese an hour before bedtime.Food and carbohydrates are not recommended before bedtime.
Organize physical activity: What should be?
A sedentary lifestyle inevitably leads to deterioration in the state of health.With a physical activity deficiency, the muscles weaken and atrophy,
And the mass of bone tissue decreases.As a result, pathologies such as:
- scoliosis;
- osteoporosis;
- Cardiovascular diseases, etc.
To guarantee sufficient physical activity, it is not necessary to buy a subscription to the living room.Can:
- exercise;
- participate in yoga;
- Participate in sports games;
- Run by bicycle.
To start, it is enough to train for 15-20 minutes a day, then this time you can increase, focusing on your well-being.
In the presence of contraindications to physical effort (for example, overweight of more than 30 kg), you must start walking half an hour a day.First you must take 5,000 steps per day and then add 1 thousand steps every 7 days, tracking the results into a special application for a smartphone.
Eliminate stress and lack of sleep
You cannot underestimate the role of sleep in the process of losing weight.In case of blood lack of blood, the level of hormonal cortisol stress, which prevents fat burning, increases.In addition, cortisol promotes the accumulation of the fat layer, especially at the waist.
Stress hormone concentration can increase with excessive consumption of caffeine drinks, psychological and physical overloads.
For many, the transition to adequate nutrition seems to be impossible.But if he acts sequentially, without separating his goal, he can give a step by step of bad habits, to gain health and harmony.