Recently, more and more conversations have been on the subject of good nutrition.Unlike diets, this approach not only loses weight, but also completely changing your lifestyle, normalizing the digestive tract and improving health.If you act in steps, you can avoid breakdowns and count on the fact that extra pounds will never come back.
How to quickly lose weight to a woman or a man: where to start eating?
The first step involves compliance with simple recommendations that will connect to a balanced diet, clean the body and even start throwing extra pounds.
Remove "food garbage": what does that mean?
First of all, it is necessary to completely remove the "food garbage" which does not benefit from your menu:
- bakery products in / s flour;
- sausage, semi-finished meat products;
- Soda, packaged juice;
- Ketchup, mayonnaise and other finished sauces;
- sugar and confectionery;
- Fastfood (hamburger, shavings, potatoes, various snacks, etc.).
All these products have low nutritional value, so they are unable to compensate for a deficiency in vital substances in the body.In addition, these foods are 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 full dinner, and consequently eats more than he provided.
Exclude alcoholic beverages: will this help lose weight?
You can talk for a long time to know if there is difficulty using strong drinks, provided that reasonable restrictions are observed.But after having decided to go to the PP, it is necessary to completely abandon alcohol at least until the body weight returns to normal.
There are good reasons for this:
- Studies have confirmed that alcohol acts on neurons that control appetite, which causes serious 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 weighing of control, you can notice a "scope" and lose motivation;
- The snacks and snacks consumed with alcoholic beverages have a high calorie content;
- Ethyl alcohol slows down metabolism, which prevents weight loss.
To lose weight, you must establish the mode of alcohol consumption
Having firmly decided to start eating well, you should learn to drink drinking water in sufficient volume.The liquid removes appetite and helps not to eat too much.In addition, water entering the body is involved in the most important processes, including fat rupture.
Drink 1.5 to 2 liters of water per day (6-8 glasses of 250 ml).At first, it may seem difficult, but it will then 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 bedtime.
In order not to forget the need to drink water, you can put one of the special special applications on your phone.
What should the diet include it to use it to sit on the PP?
It is one of the most difficult but important steps that require starting to eat with the diet:
- 7 am - a generous breakfast;
- 10 hours - the first snack;
- 1 p.m. - lunch;
- 4 p.m. - the second snack;
- 7 p.m. - dinner;
- 9 p.m. - Cottage or kefir cheese.
The time is indicated taking into account the climb at 6 a.m. and going to bed at 10 p.m.You can easily adjust the mode in accordance with your own routine.
The break between two meals should not be longer than 4 hours.
Weight of a part-200-250 g.This principle of power accelerates metabolism, allows throughout the day to feel vigor and a wave of strength.
How to connect to a lifestyle and menu change?
If the goal is not only to lose weight, but also to maintain the resulting result throughout life, you must log in to always change eating habits.Many people who have decided to go 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 deterioration of health.The kilograms will leave or come back.
Good nutrition is a lifestyle, not a temporary measure!
Sitting on a strict diet is not the most reasonable solution to start losing weight, because it is very difficult to resist a sharp decrease in the calorie content of the food for more than 3 to 4 weeks.
Some manage to get rid of 3 to 5 kg over this period, but most of this weight is not adipose tissue, but the water that leaves the body when limiting the use of savory and candies.The body adapts quickly to calorie deficiency and after returning to the usual food begins to accumulate fat much faster.
It is recommended to remove a diet now and go to good nutrition.The change in lifestyle is easier, when there are still no serious problems with metabolism and health caused by weight fluctuations.
How to go to healthy foods?
You can do the second step a month after the start of the first, and immediately after the decision to adjust your diet.For the moment, you must start choosing more in thought of products and to pay responsible for the diet.At the same time, useful habits are acquired, which finally helps to move 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 saturation signal.They break down into 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 from solid varieties;
- bread cooked with rye 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;
- Cooking white flour;
- dried fruits;
- white rice;
- some varieties of sweet fruits;
- Height flour pasta;
- Darling, etc.
Simple carbohydrates absorb quickly, cause an insulin jump, which falls quickly and causes hunger.One person eats again and not calories spent are deposited in the form of fat.
Change the kitchen process approach
At this point, you must pay attention to compliance with two rules:
- Refuse fried products in oil.Such food is more caloric, increases cholesterol levels and increases the probability of developing pathologies of the heart and blood vessels.It is better not to fry food, but boil or cook with natural seasonings.If necessary, prepare, for example, the eggs on the dish, you should use an anti-basin pan that allows you to do without oil.
- Reduce the heat treatment of the origin of plants.In the process of preparing cereals, fruits and vegetables, the fibers are destroyed.This component reduces blood sugar, stimulates the digestive tract, hungry for a long time.
For example, boiled carrots are a simple carbohydrates and RAW is a useful source of fibers.Naturally, when preparing vegetables, frozen products and cereals, you cannot do without cooking.In this case, it is necessary to ensure that food does not turn into potato puree, completely devoid of fibers.
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 porridge.
- In lunch, the body requires complex carbohydrates, as well as vegetables and proteins.A good option is a salad of steamed vegetables + baked or prepared for a few meat / fish with an accompanying dish.
- The perfect dinner is a bird / chicken fish / eggs + vegetables.
- The number of carbohydrates used during the day should decrease in the morning in the morning, and the number of proteins, on the contrary, should be increased.This is due to the fact that carbohydrates give us energy and proteins contribute to the regeneration of the tissues, which occurs at night.
- It is desirable that snacks include proteins and carbohydrates.
- In the afternoon (after 4 p.m. with a standard schedule), it is not desirable to eat fast fruit and carbohydrates.Exceptional, you can enjoy a green apple.
- To sleep without a feeling of hunger, you can have a drink of kefir or eat cottage cheese an hour before bed.Large foods and carbohydrates before bedtime are not recommended.
Organize physical activity: what should this be?
A sedentary lifestyle inevitably leads to a deterioration of the state of health.With a deficiency in physical activity, the muscles become weak and atrophy,,
And the mass of bone tissue decreases.Consequently, pathologies such as:
- Scoliosis;
- osteoporosis;
- Cardiovascular diseases, etc.
To guarantee sufficient physical activity, it is not necessary to buy a subscription to the room.Can:
- exercise;
- engage in yoga;
- Participate in sports games;
- Run on a bike.
To start, just train for 15 to 20 minutes a day, then this time can be increased, focusing on your well-being.
In the presence of contraindications to physical effort (for example, overweight over 30 kg), you must start with the half-hour hike.You must first take 5,000 steps per day, then add 1 thousand steps every 7 days, following 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 the event of a lack of blood in the blood, the level of hormonal stress of cortisol, which prevents the combustion of fat, increases.In addition, cortisol promotes the accumulation of fat layer, especially in size.
The concentration of stress hormone can increase with excessive consumption of caffeine drinks, psychological and physical overloads.
For many, the transition to good nutrition seems to be something impossible.But if you act sequentially, without moving away from your goal, you can take a step by step from bad habits, to gain health and harmony.