Recently, more and more conversations were about the theme of proper nutrition.Unlike diets, this approach not only allows you to lose weight, but also completely change your lifestyle, normalize the digestive tract and improve health.If you act in steps, you can avoid damage and count on the fact that extra pounds will never return.
How to quickly lose weight to a woman or man: Where to start eating?
The first stage involves compliance with simple recommendations that will make it possible to tune a balanced diet, clean the body and even start discarding extra pounds.
Remove "garbage foods": What does this mean?
First of all, it is necessary to completely remove the "food of food" that does not benefit from your menu:
- bakery products made of flour in/s;
- sausage, semi -acabados of meat;
- soda, sweet packaged juices;
- ketchup, mayonnaise and other finished sauces;
- sugar and confectionery;
- Fastfood (hamburger, chips, potatoes, various snacks, etc.).
All of these products have low nutritional value, so they are not able to compensate for a deficiency of vital substances in the body.In addition, this food is characterized by high calorie content and leads to the intensive formation of fat deposits.At the same time, a person does not feel a sense of saturation, such as a complete dinner, and as a result eats more than planned.
Delete alcoholic beverages: Will you help lose weight?
You can argue a lot of time on whether there is damage to the use of strong drinks as long as reasonable restrictions are observed.But having decided to move to the PP, it is necessary to completely abandon alcohol at least until the moment body weight returns to normal.
There are good reasons for this:
- Studies have confirmed that alcohol operates in neurons that control 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, because during the weighing of control, you may notice a "scope" and lose motivation;
- Snacks and snacks consumed along with alcoholic beverages have high calorie content;
- Ethyl alcohol decreases metabolism, which prevents weight loss.
To lose weight, you need to establish the way of drinking
Having firmly decided to start eating properly, you need to teach you how to drink clean water in enough volume.The liquid suppresses the appetite and helps not to eat too much.In addition, water that enters the body is involved in the most important processes, including fat breakdown.
Drink 1.5 to 2 liters of water a day (6-8 glasses of 250 ml).At first it may seem difficult, but it will become a useful habit.It is important to use the liquid a little 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 an hour before bed.
In order not to forget the need to drink water, you can put one of the free special applications on your phone.
What should include the regime to use it to sit in the PP?
This is one of the most difficult but important steps that require start eating by the regime:
- 7 hours - a healthy breakfast;
- 10 hours - the first snack;
- 13 hours - lunch;
- 16 hours - the second snack;
- 19 hours - dinner;
- 21 hours - Cottage or kefir cheese.
The time is indicated by taking into account the increase at 6 am and going to bed at 10pm.You can easily adjust the mode according to your own routine.
The pause between two meals should not exceed 4 hours.
Weight of a part-200-250 g.This principle of power accelerates metabolism, allows them to feel vigor and a wave of strength throughout the day.
How to tune a lifestyle change and menu change?
If the goal is not only to lose weight, but also maintain the resulting result throughout your life, you need to tune in to change eating habits forever.Many people who have decided to move to PP dream that when they lose weight, fast food and other harmful products will start eating again.This approach inevitably leads to weight fluctuations and health deterioration.The kilograms will leave or return again.
Proper nutrition is a way of life, not a temporary measure!
Sitting on a rigorous diet is not the most reasonable solution to starting to lose weight, as it is very difficult to support a sharp 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 water that leaves the body when limiting the use of salty and sweets.The body quickly adapts to calorie deficiency and, after returning to the usual diet, begins to accumulate fat much faster.
It is recommended to release a diet now and change to proper nutrition.Changing lifestyle is easier, although there are no serious problems with metabolism and health caused by weight fluctuations.
How to change to healthy foods?
You can proceed with the second stage a month after the beginning of the first and immediately after the decision to adjust your diet.At this time, you need to start choosing products more carefully and relate responsibly with the diet.At the same time, useful habits are purchased, which help finally change to paragraphs.
Eat complex carbohydrates, make a list
It is a mistake to think that people looking to lose weight should avoid carbohydrates.Complex carbohydrates are one of the main components of the diet that gives the brain a sign of saturation.They break 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:
- brown rice;
- whole grains;
- Macarone Products of Solid Variety Wheat;
- Roast bread of rye or whole grain flour;
- roots;
- vegetables;
- legumes.
The use of simple carbohydrates, on the contrary, should be minimized.
They are contained in such products:
- confectionery;
- White flour cooking;
- dried fruits;
- White rice;
- Some varieties of sweet fruit;
- Noodles made of height flour;
- Honey, etc.
Simple carbohydrates absorb rapidly, cause an insulin leap, which then drops rapidly and hunger.A person eats again, not the spent calories are deposited in the form of fat.
Change the cooking process approach
At this stage, you need to pay attention to the observance of two rules:
- Refuse the fried oil products.This food is more caloric, increases cholesterol levels and increases the likelihood of developing heart and blood vessel pathologies.It is better not to fry food, but boil or bake with natural spices.If necessary, prepare, for example, fried eggs, you need to use an anti -bark pan that allows you to do without oil.
- Reduce heat treatment of plant origin.In the process of preparing cereals, fruits and vegetables, fiber is destroyed.This component reduces blood sugar, stimulates the digestive tract, erases hunger for a long time.
For example, cooked carrots are a simple carbohydrate and RAW is a useful source of fiber.Of course, when preparing some vegetables, frozen products and cereals, you cannot do without cooking.In this case, it is necessary to ensure that the food does not turn into mashed potatoes, completely devoid of fiber.
Find out what can be eaten during the day
With the PP, you must join the following rules:
- In breakfast, it is useful to use complex carbohydrates and a little protein.It is worth starting to get used to the morning porridge.
- At lunch, the body requires complex carbohydrates, as well as vegetables and proteins.A good option is a steam + roasted vegetable salad or prepared for a pair of meat/fish with a plate.
- The perfect dinner is a bird/fish/eggs + vegetables.
- The number of carbohydrates used during the day should decrease the morning of the morning, and the number of proteins, by contrast, should be increased.This is due to the fact that carbohydrates give us energy, and proteins contribute to tissue regeneration that occurs at night.
- It is desirable for snacks to include proteins and carbohydrates.
- In the afternoon (after 16 hours with a standard schedule), it is undesirable 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 one hour before going to bed.Fat food and carbohydrates before bed are not recommended.
Organize physical activity: what should it be?
A sedentary lifestyle inevitably leads to deterioration in the state of health.With a deficiency of physical activity, the muscles become weak and atrophy, Like this,
And the mass of bone tissue decreases.As a result, pathologies such as:
- scoliosis;
- osteoporosis;
- Cardiovascular diseases, etc.
To ensure sufficient physical activity, it is not necessary to buy a signature in the salon.He can:
- exercise;
- get involved in yoga;
- participate in sports games;
- Run on a bicycle.
For starters, just train for 15 to 20 minutes a day, and this time can be increased, focusing on your well-being.
In the presence of contrary to physical effort (for example, overweight over 30 kg), you need to start in half an hour a day.First, you need to take 5,000 steps a day and add 1,000 steps every 7 days, tracking the results in a special application for a smartphone.
Remove stress and lack of sleep
The role of sleep in the weight loss process cannot be underestimated.In case of blood lack of blood, the level of hormonal stress of cortisol, which prevents fat burning increases.In addition, cortisol promotes fat layer accumulation, especially at the waist.
The concentration of stress hormone may increase with excessive consumption of caffeine beverages, psychological and physical overloads.
For many, the transition to proper nutrition seems to be impossible.But if you act sequentially, without moving away from your goal, you can take a step by step from bad habits to get health and harmony.