Overweight is a reasonably widespread problem. Are trying to fight it in a variety of ways. Some of them pose a threat not only to health but also to the life of a person seeking to put his body in order. Fortunately, today, more and more people choose gentle methods, merely changing their habits. Of course, you can try hundreds of different diets, but the best solution will still be a healthy diet in combination with physical activity. In a word – proper weight loss. People who began to lead a robust lifestyle notice positive changes from the very first weeks. The most important thing is the decrease in body weight. As a bonus, metabolism normalized, the skin condition improves, the energy level increases, and the aging process slows down. It is recommended to start proper weight loss with the advice of a nutritionist.
The main disadvantage of any strict diet is the set of lost kilograms after its completion. For example, you managed to lose 20 kg, and in the next week, you will gain 10. After all, after severe restrictions, many pounce on the desired forbidden harmfulness. So that the process of losing weight does not turn into Sisyphean labor, you need to streamline the diet, switch to products that contribute to weight loss. And from harmful – refuse. Losing weight should eat enough vegetables, berries, and fruits every day. Thus, you can calm hunger and avoid overeating, reduce cravings for sweets, nourish the body with useful substances. Meat and fish dishes (the main sources of protein) should be the basis of the menu. If you make the habit of eating a small plate of any porridge (except semolina) once a day, then pleasant plums will begin to appear literally from the first days. Remember about water. It helps to reduce body weight by removing toxins from the body and eliminating puffiness. Always keep a bottle of filtered water or mineral water next to you. Once a week it is advisable to unload (on kefir, cottage cheese, grapefruit or buckwheat). Completely exclude sweet, flour, fried, smoked, salty foods, as well as alcohol from the diet.
How to lose weight correctly
To lose weight effectively and without negative health effects, you need to consider several important nuances. Possible errors can be avoided if you first consult with a nutritionist. Proper weight loss at home requires, first of all, the need to control the diet. But this does not mean that you have to starve. Rapid weight loss is extremely negative for the body. He simply will not have time to respond to such drastic changes. After all, extra pounds accumulated gradually, and not in a couple of weeks. If you abruptly limit yourself in nutrition and allow the loss of more than 10% of body weight in a short time, health problems are guaranteed.
Did it turn out to lose 2-3 kilograms? Fine! Now try to consolidate the result. After making sure that the weight stabilized, you can continue to further reduce it. is an ideal option.
Correction of diet and regimen
First of all, it is necessary to minimize the number of simple carbohydrates in the diet. They break down very quickly and turn into fatty deposits. means that you will have to abandon the use of any soda (even mineral water with gas), potatoes, bakery (from white flour) and confectionery. Prepare meals using the simplest foods possible. Before purchasing, pay attention to the composition. Various “chemistry” (preservatives, stabilizers, dyes, and flavorings) harm metabolism and also contribute to the collection of extra pounds. The diet plays an important role in the process of losing weight. Standard breakfast-lunch-dinner will no longer suit you because there are too many breaks between them. To lose weight, you should eat fractionally – every 3 hours. Otherwise, the body will save calories in reserve.
Healthy eating habits
For proper weight loss, it is important to choose an adequate diet. Pay attention to the fact that her menu contains a full range of all the substances necessary for the body. However, it should be borne in mind that almost any diet is, although effective, but still only an auxiliary method of losing weight. Bodyweight correction should be based on daily healthy eating habits:
- have a tight breakfast with protein-carbohydrate food (it is advisable to keep within the period from 7:00 to 9:00);
- balance the diet;
-include exclusively useful products in the menu;
-not to allow disruptions to various hazards. If you adhere to all these rules, you will stimulate and normalize the metabolic rate, rebuild your body to a healthy regime. As a result, bodyweight will decrease, and physical condition will improve significantly.
Nutritionists firmly convinced that effective weight loss is not possible without drinking. it’s stated by each site about losing weight and a healthy lifestyle. An adult needs to consume about 2 liters of fluid. Please note that alcohol, coffee, and tea have nothing to do with it. The main part of the specified amount should be represented by plain clean water. Doctors recommend drinking a glass of warm water immediately after you lower your legs from the bed in the morning. it’s necessary to speed up the metabolism. The remaining volume must be consumed evenly throughout the day. The drink should be 30 minutes before a meal or (if forgotten) 1.5 hours after it. Important note: if you have kidney disease or problems with the urinary system as a whole, you should consult your doctor. Indeed, in this case, 2 liters per day can cause harm.
Here is an example of a daily healthy diet.
Since each meal is represented by several options, this sample can easily be used to create a fractional menu.
Cottage cheese or oatmeal,
“seasoned” with berries or pieces of fruit.
Omelet with fresh vegetables.
Vegetable soup, porridge cooked on water and a vegetable salad.
Chicken or fish with stewed or boiled vegetables.
Soup without potatoes cooked in meat broth.
Chicken, veal or fish with cabbage, green beans or zucchini.
Boiled porridge on the water.
Light vegetable soup. Low-fat cottage cheese with a salad of fresh cucumbers.
Snacking is acceptable with fruits or berries, combining them with low-fat yogurt or crackers (whole grains), as well as a handful of nuts.
Overweight people sometimes think that the tougher measures taken to lose weight, the higher the result. This is not true. Categorically not:
-Starve. Remember that the daily calorie should not be less than 1200 kcal.
-Take special diet pills. As a rule, they have nothing to do with the process of healthy correction of body weight.
-Cleanse the body with enemas at home. This procedure is permissible only in a hospital and under the supervision of a physician.
Train for wear. Excessive physical activity can significantly harm the body.