Recently, more and more conversations have been conducted on the topic of proper nutrition.Unlike diet, this approach allows not only weight loss but also a complete change of lifestyle, normalizing the digestive system and improving health.If you act in a stage, you can avoid breakdown and count on the fact that extra pounds will never return.
How to quickly lose weight for a woman or a man: Where do you start eating?
The first phase includes compliance with simple recommendations that allow you to tune in, cleanse the body, and even discard the extra pounds.
Remove "Food -Eyes": What does this mean?
Above all, the "food waste" that does not come from the menu should be removed:
- Bakery products made of flour/s flour;
- sausage, semi -finished meat products;
- Soda, sweet packaged juices;
- ketchup, mayonnaise and other ready sauce;
- sugar and sweets;
- Fastfood (hamburger, chips, potatoes, various snacks, etc.).
These products have a low nutritional value, so they are unable to compensate for the lack of vital substances in the body.In addition, such foods are characterized by high calorie content and leads to intense formation of fat deposits.At the same time, one does not feel the feeling of saturation than a complete dinner, and as a result, he eats more than he planned.
Except for alcoholic beverages: do you help you lose weight?
For a long time, you can argue about the use of strong drinks, provided they observe reasonable restrictions.But after deciding to switch to PP, at least you should stop alcohol until body weight normalizes.
There is a good reason for this:
- Studies have confirmed that alcohol affects nerve cells that regulate appetite, causing severe hunger;
- Even a small amount of strong drinks can encourage one to forget the intention of not to eat harmful products;
- Alcohol delays water in the body, which may make you notice the "scope" during consideration and lose motivation;
- The snacks and snacks consumed with alcoholic beverages are high in calories;
- Ethyl alcohol slows down metabolism, which prevents weight loss.
You need to determine the drinking method to lose weight
After deciding to start with the right meal, you need to teach yourself to drink the right amount of clean water.The liquid suppresses appetite and helps overdo.In addition, the water entering the body is involved in the most important processes, including the breakdown of fats.
Drink 1.5 to 2 liters of water daily (6-8 glasses, 250 ml).At first it may seem difficult, but it will become a useful habit.It is important to use the liquid slightly all day:
- 250 ml after waking up in the morning;
- 250 ml half an hour before each meal;
- 250 ml before and after training;
- 250 ml one hour before bedtime.
In order not to forget the need to drink water, you can place one of the special free applications on your phone.
What do you need to include the system in order to use the PP?
This is one of the most difficult but most important steps that require the system to eat:
- 7 hours - hearty breakfast;
- 10 hours - the first snack;
- 13 hours - lunch;
- 16 hours - the second snack;
- 7 pm - dinner;
- 21 hours - cottage cheese or kefir.
Time indicates that it is at 6 o'clock in the morning and at 10 o'clock.You can easily adjust the mode according to your own routine.
The break between the two meals should not be longer than 4 hours.
A part weigh-200-250 g.This principle of power speeds up metabolism and allows you to feel momentum and effort.
How to tune in to change your lifestyle and menu?
If the goal is not only to lose weight, but also the result of the results throughout the life, then you need to tune in to change the food customs forever.Many who have decided to switch to PP will start eating again when losing weight and other harmful products.This approach will inevitably lead to weight fluctuations and health deterioration.Kilograms either leave or return.
Proper nutrition is a lifestyle, not a temporary measure!
Sitting in a strict diet is also not the most appropriate solution to start losing weight, as it is very difficult to withstand a sudden reduction in the calorie content of the diet for more than 3-4 weeks.
Some of them manage to get rid of 3-5 kg during this period, but most of this weight is not adipose tissue, but water, which leaves the body when limiting the use of salted and sweets.The body adapts quickly to calorie deficiency and accumulates fat much faster after returning to the usual diet.
We recommend that you now throw a diet and switch to proper nutrition.Changing lifestyle is easier, although there are still no serious problems with metabolism caused by weight fluctuations and health.
How can we switch to healthy foods?
One month after the first start, you can continue the second stage in the second stage and immediately after the decision is made to adjust your diet.Currently, you need to start the products thoughtfully and have a responsible connection to your diet.At the same time, they obtain useful habits that eventually help to switch to paragraphs.
Eat complex carbohydrates, make a list
The mistake is that people who want to lose weight should avoid carbohydrates.Complex carbohydrates are one of the main components of the diet that gives the brain a saturation sign.They decompose in the body for a long time, do not lead to blood sugar and allow them to be full for a long time.
Complex carbohydrates are as follows:
- Brown rice;
- whole grain grain;
- Macaron products from solid varieties of wheat;
- bread baked from rye or whole -karma flour;
- roots;
- vegetables;
- legumes.
On the contrary, the use of simple carbohydrates should be minimized.
Such products contain them:
- confectionery;
- Baking white flour;
- dried fruits;
- white rice;
- Some types of sweet fruits;
- Dough from height flour;
- sweetie, etc.
Simple carbohydrates are quickly absorbed, causing insulin jumps that rapidly fall and cause hunger.Man eats again and spent calories are not placed in fat.
Change the approach to the cooking process
At this stage, you should pay attention to two rules:
- Denial of products fried in oil.Such foods prefer calories, increase cholesterol and increase the likelihood of the abnormal pathologies of the heart and blood vessels.It is better not to bake the food, but to boil or bake with natural spices.If necessary, make, for example, fried eggs, use an anti -stick pan that allows you without oil.
- Reduce the heat treatment of herbal origin.Fiber is destroyed during preparation of cereals, fruits and vegetables.This ingredient lowers blood sugar, stimulates the digestive system, and floods hunger for a long time.
For example, cooked carrots are simple carbohydrates and RAW is a useful source of fiber.Of course, you can't do some vegetables, frozen products and cereals without cooking.In this case, it should be ensured that the foods do not become mashed potatoes, completely fibrous.
Find out what to eat during the day
You must follow the following rules with PP:
- Use of complex carbohydrates and a small protein for breakfast.It's a good idea to get used to the morning oatmeal.
- At lunch, the body requires complex carbohydrates as well as vegetables and protein.A good option is a vegetable salad/steam vegetable + baked or a pair of meat/fish that has a side dish.
- The perfect dinner is a bird/fish/chicken egg + vegetables.
- The number of carbohydrates used during the day must decrease in the morning and the number of proteins should be increased.This is due to the fact that carbohydrates give us energy and proteins contribute to the tissue regeneration that happens at night.
- It is desirable for snacks to contain proteins and carbohydrates.
- In the afternoon (after 16 hours with a standard schedule) it is undesirable to consume fruits and rapid carbohydrates.Except you can enjoy the green apple.
- If you go to bed without hunger, you can drink a glass of kefir or eat cottage cheese cheese for an hour before you go to bed.Fatty foods and carbohydrates are not recommended before going to bed.
Organize physical activity: What should be?
Sedient lifestyle inevitably leads to a deterioration of health.With lack of physical activity, muscles become weak and atrophicTo
And the weight of the bone tissue is reduced.As a result, pathologies such as:
- Skoliosis;
- osteoporosis;
- Cardiovascular disease, etc.
It is not necessary to buy subscription to the room to ensure proper physical activity.Can:
- exercise;
- Take part in yoga;
- Participate in sports games;
- Run on a bike.
First of all, it is sufficient to train for 15-20 minutes a day and then increase this time with focus on prosperity.
In the presence of a contraindication of physical effort (such as overweight more than 30 kg), you should hike half an hour a day.First you have to take 5,000 steps a day, then give 1,000 steps every 7 every day, followed by a special application of a smartphone.
Remove stress and lack of sleep
The role of sleep cannot be underestimated in the weight loss process.In the absence of blood, the level of cortisol hormone stress, which prevents fat loss, increases.In addition, cortisol promotes the accumulation of the fat layer, especially in the waist.
The concentration of stress hormone can increase by excessive consumption of caffeine drinks, psychological and physical overloads.
For many, the switch to proper nutrition seems to be something impossible.But if you act sequentially without escaping your goal, you can step by step bad habits to get health and harmony.