Proper weight loss

6 March 2019

Currently overweight is a big problem. Indeed, the presence of the extra pounds lead to health problems (diseases of the heart and the circulatory system, diseases of the 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?

Main mistakes of weight loss

the lack of a specific purpose, i.e. you have knowledge about proper weight loss, do not know what is on the end you want to get. Or given unrealistic goals (Mature woman wants to weigh a young girl). What to do? Enlist the assistance of the dietitian to evaluate the possibility of the loss of weight. Did you plan. You need to figure out yourself how many pounds you want to lose weight for some time.

You must also know why you want to lose weight? The answer to this is depending on the result of weight loss. You must lose weight for yourself, not because someone wants it.

Do not constantly weigh yourself, because often the result of weight loss seen immediately. Enough mass once a week.
Stick to the regime of proper nutrition always! Always eat Breakfast, even if not used. You can't miss a meal, not necessarily quickly, 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 to use the protein, otherwise you will lose weight by reducing muscle mass and not fat.
The daily calorie intake should not be less than 1200 calories, otherwise your metabolism slow and you will not lose weight.
You need to eat not less than one and a half litres of water a day, but many people do not drink enough.
And finally, don't bear any responsibility for your weight. How much you weigh, depends on you! Therefore, if you are losing weight, then you will not have enough motivation, it is necessary to start to work on yourself — and you will succeed!

The principles of proper nutrition

To lose weight properly, you need to be aware of the rules of a healthy diet and in accordance with them all my life.

On the basis of a correct diet for weight loss this is the principle — energy value of the diet should comply with the energy cost of the organism. If this rule violated, and you will eat high-calorie foods (sugar, potatoes, bread, etc.) more than your energy costs, then you have the extra weight.

The second principle of proper nutrition for weight loss – the chemical composition of the diet should meet the physiological needs of the body. Daily body to consume 70 essential ingredients, not synthesized in the body. For this, the diet should be varied.

The third principle of correct diet for weight loss – proper diet, i.e., alternately, the frequency, regularity of the meals.

Diet each person separately, in accordance with the needs of the body, physical activity, age.

To eat well without gaining weight, you must follow the basic rules of nutrition:

>The more often you eat fruits and vegetables (but vegetables you need to eat more fruit because fruits have a lot of weight, and calories, and also because they have many minerals, vitamins and fiber necessary for weight reduction),
You need to drink plenty of water (two liters per day), better mineral water. Don't drink soda because it is harmful for the body. Water improves the functioning of digestive system, positively affects the skin condition.
To reduce to the minimum the use of: bread and other flour products, cookies, candy, cakes, etc, But you don't need to give up sweets, because his lack of a bad mood, reduced mental abilities.
Eat Breakfast porridge. But, cook porridge on the water without the addition of butter. You can add fruit — bananas, raisins, Apples. Cereals are "long" carbohydrates that are not immediately absorbed into the body, they give energy for the body.
Are in constant motion, every weekend go to swimming pool, aerobics, fitness, once per week, attend night clubs, the more you walk (a minute do at least 100 steps).
In the period of food intake – focus on the food. Do not watch TV, not read, not talk. Otherwise, the brain will give the body the signal of hunger, even if you have already eaten.
The replacement of harmful a very high-calorie food less harmful and less nutritious. Example: replacing pork with beef, chicken, sunflower oil replace the olive oil cream — natural yoghurt, sugar – sweetener.
Restrict your consumption of alcohol, because alcoholic beverages contain a lot of sugar, which has a negative impact on the image of health (not to drink more than a glass of wine at the time).
Reduce the part sizes that you jedo½, which serve for nutrition. Why use small plates.
Buy more quality and expensive products. But, I'm not going to the store on an empty stomach. Really, in this case, you will be buying products that are not suitable for the principles of proper nutrition. When purchasing products buy more products of vegetable origin, meat, fish.
Don't focus on the special dishes using new recipes.
Do not eat after 19.00. Or if dinner — dinner should be light ((of fruit or vegetables, or 300 grams low-fat yogurt (curd)) – 3 hours before bedtime.
You can occasionally eat something sweet and starchy foods, a healthy diet is not enough.
Calculate the consumption of calories. If you want to keep healthy, you must every day to eat no more than 1200 calories,for weight loss is only 800 calories.Even when buying produce, pay attention to your calories a hundred grams.
Don't be nervous, because the stress does not contribute to weight loss. To avoid stress: give yourself at least thirty minutes a day, that aromatic bath, massage, listen to music, take a 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.

Products that helps to lose weight

What food promotes weight loss?

Apple — contains a lot of trace elements, vitamins, improves the cardiovascular system, improves the immune system. And because of this they contain quercetin (a substance with anti-inflammatory action), have a negative impact on cancer cells. People who eat one Apple a day, which is not facing alzheimer's disease.
Fish is the dish for the prevention of cardiovascular disease. It should have a 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, protecting the body against the development of cardiovascular disease, lower the risk of cancer.
Strawberries – this is the vitamin C, several times more than lemon, it is also rich in iron, improves immune system, essential oils, which prevent the formation of cancer.
Carrots – they are able to neutralize free radicals that destroy the genetic structure of the body and cause cancer, due to the large amounts of beta-carotene. Also, carrots improve the skin condition and vision. If you eat the carrot salad with sour cream, because beta-carotene is very soluble in fats.
Chile pepper — speeds up metabolism, which helps to reduce weight due to the special substances that contribute to the generation of large amounts 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 per day) due to the active substances. The man who consume green tea, which are protected against prostate cancer and atherosclerosis.

Tips for combination products

Adequate protein intake: protein that uses products that do not contain starch (green, spinach, zucchini, onions, legumes, green beans, the tops of root vegetables, cabbage)
The correct use of starch: by using products that contain starch, add them to leafy green vegetables. Products containing starch, mix well root vegetables, light vegetables (radishes, cabbage, bell peppers, tomatoes). Products containing starch, can not be combined with each other (example: bread and potatoes), that they cannot be used together because they are digested differently. Starchy foods, a good chew, so that they can be used in the body. It is best to eat for lunch.
The correct use of the fruit: they can be combined with nuts, vegetables, and root vegetables, which does not contain starch. Fruit is better not to eat, instead of snack just eating them 30 minutes before the main meal,or let them replace dinner or Breakfast. A good combination between the fruit ripens in one season.

Proper diet for weight loss:

Immediately after sleep the body does not need food, because it is not the consumption of more energy. Therefore, you can eat something light, such as fresh fruits, drink vegetable or fruit juice, fruit puree or porridge. Fruits and vegetables that the body digests quickly, they give him energy.
Follow the daily routine: I get up at 6 in the morning, immediately drink a glass of warm water to start the digestive tract. And begin with Breakfast, when you want to eat.
12 to 14 can be eaten abundantly, then relax.
>18 – 19 bit, enjoy the food,eat vegetables + protein.

Lose weight without dieting can

— You must eat five to six times a day, eating the food rich in fiber (t.j. you need to eat 2 vegetables at every meal). Also, we should not overlook the fruit that contains vitamins and fiber (eat daily Apple). And you will lose weight.

— Adjust the level of insulin in the blood, reduce the amount of body fat!

The fact that the 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 take a few hours, and in the cold season or during physical exertion – even if only for a short period of time.

If you want to lose weight without dieting, then you need to make the fat disappear. But, you will not be burned as long as insulin in the blood is too high (encourages fat storage). Just, when insulin levels fall, the body will burn fat.

— Losing weight without dieting, eat: vegetables, fruits, foods containing protein (kefir, yogurt, cheese, cottage cheese).

But, do not eat foods with a high sugar content and fructose.

Also, not from the high-calorie food.

Many women have tried a bunch of diet, ask yourself: if you want to lose weight without dieting, but not to gain weight again?

Effective weight loss is possible if:

You will lose weight slowly (kilogram per week, i.e. minus four pounds in a month) without dieting. In this case, the result will be sustainable, without damage to the health.
select for weight loss is an auspicious moment in life.
make a firm decision to lose weight, approach it with all responsibility, do not allow anyone to sway you from your path.
your attitude will be positive, you have to believe in success. Feel like you've lost weight.
If you are an obese person, a person with advanced age 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 products. It is forbidden to eat food, bakery products, pastries, confectionery, sugar, foods containing saturated fats (fatty meat, lard, fatty dairy products) and TRANS fats (margarine, that is, in cakes, tarts).
Drink about two litres of water a day (not including tea, coffee, other beverages).
Eat plenty of fresh fruits, vegetables, drink fresh juices.
Once a week to do a fasting day. And once a month is not fasting day on the water. This will help to remove toxins from the body.
The 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 from fat and not muscle. This is unacceptable with proper weight loss. In the implementation of training, you need to select the right level of intensity.You can create a personalized weight loss program. To do so:

Find out the ideal weight for you according to a special formula, e.g., formula Brock, taking into account the weight, height, age, gender, type of physique.
The calculation of calories on a daily basis for you with a special calculator. But, do not forget that every day calories should be at least 1200 calories, otherwise you will cause damage. On the basis of daily calories, you will learn the amount of protein, fats, carbohydrates, as desired.
According to the daily calorie, your need for protein, fat, carbohydrates, so you can wisely choose healthy foods based on their calorie content, and menu for the week. And then, it will become a habit and you can quickly calculate the calories.
The beginning of training, exercise for weight loss.