Proper weight loss

6 March 2019

Currently overweight – it is a big problem. After all, the availability of excess pounds leading to the emergence of health problems (diseases of the cardiovascular system, diseases of the musculoskeletal system, joints). In addition, excess weight in the us appear complexes, and therefore it is stress, depression.

How to effectively lose weight and correctly?

Main mistakes of weight loss

the lack of a specific goal, i.e. to have knowledge about proper weight loss, you don't know, what do you ultimately want to get. Either give unrealistic goals (an adult woman wants to weigh a young girl). What to do? To attract the help of a doctor — a dietitian, to really appreciate the possibility of weight loss. Totaled you plan. You'll have to find out for yourself — on how many pounds you want to lose weight for a while.

Also, you have to know why you want to lose weight? From the reply to it depends the result of weight loss. You need to lose weight for yourself, not because someone wants to.

No need to constantly weigh-in, t. often it is the result of the weight loss is visible at a time. Enough weighing once a week.
Observe mode, proper nutrition, and always! Always eat breakfast, even if it is not used to do it. You cannot skip a meal, no need to starve yourself, otherwise your body will "hold" the fat.
You can't overeat, because even when consuming only the useful products in large quantities you will become strong.
Do not forget the intake of protein, otherwise you will lose weight by reducing muscle mass, not fat.
Daily caloric content of your diet should be less than 1200 kcal, otherwise, your metabolic process will slow down and you won't lose weight.
Need to eat not less than one and a half liters of water per day, and after all, many people little drink.
And last, do not shift to anyone the responsibility for your weight. How much do you weigh — it just depends on you! Therefore, if you are not losing weight, it means that you do not have sufficient motivation, just need to start working on yourself — and all you get!

The principles of proper nutrition

In order to lose weight properly, you need to remember the rules of healthy nutrition and their respect for all life.

The foundation of proper nutrition for weight loss, it is the principle — energy value of the diet should match the energy expenditure of the body. If this rule is broken, and you eat a high-products (sugar, potatoes, bread, etc.) is greater than your energy costs, then you experience excessive weight.

The second principle of proper nutrition for weight loss – chemical composition of the diet must correspond to the physiological needs of the organism. Every day your body should come 70 vital ingredients, not synthesized in the body. For this, the diet must be varied.

The third principle of proper nutrition for weight loss – the right diet, i.e., interleaving, value, regularity of meals.

Diet each chooses individually, in accordance with the needs of the body, physical activity, age.

To eat well without gaining weight, it is necessary to observe the basic rules of good nutrition:

>More likely to eat fruits and vegetables (but vegetables you need to eat more than fruit, because fruit is a lot of sucrose and calories, but also because it is in them plenty of minerals, vitamins, fiber, the necessary for weight loss),
It is necessary to drink a lot of water (two liters per day), it is better — mineral water. Not at all can't drink soda because it is harmful for the body. Water improves the functioning of digestive system, positively affects the skin condition.
Keep to a minimum the use of: bread rolls and other bakery products, biscuits, chocolates, cookies and etc. But no need to completely give up the sweet, because of his lack of spoils the mood, diminished mental abilities.
Eat breakfast porridge. But the porridge simmer on the water and without the addition of butter. You can add fruit — banana, raisins, apple. In cereals contain "long" carbohydrates, not immediately absorbed into the body, give the body energy.
You are in constant motion, each output go to the pool, aerobics, fitness, once a week to visit night clubs, to walk more (per minute do at least 100 steps).
In the period of food intake – focus on eating. Don't look at tv, do not read, do not speak. Otherwise the brain will serve the body a signal of starvation, even when you are no longer gorged.
Replace harmful high-calorie foods less harmful and less calories. For example: pork to replace the beef meat, chicken meat, sunflower oil replace the olive oil, the cream — natural yogurt, sugar – sweetener.
Limit alcohol drinking, because alcoholic beverages is contain a lot of sugar, which has an impact on the shape of the body, health (do not drink more than a glass of wine at a time).
Reduce portion size, eat a ½ portion from the income you. To what use small plates.
Buy more than high quality and expensive products. But don't go to the store on an empty stomach. Because in this case you buy products, it is not appropriate in the context of the principles of proper nutrition. When buying products buy more food of vegetable origin, meat, fish.
Do not focus on a certain set of food, use new recipes.
Do not consume food after 19: 00. Or if dine — let dinner will be easy ((of fruit or vegetables, or 300 grams low-fat yogurt (cottage cheese)) – for 3 hours before bedtime.
Regularly you can eat something sweet and flour to healthy food is not enough.
Count the employed calories. Keep in shape, you need every day to eat no more 1200 calories,and for weight loss – only 800 kcal.Also, buy foods, pay attention to their calorie content in one hundred grams.
Don't be nervous, because stress is not conducive to weight loss. For avoidance of stress: give yourself at least thirty minutes a day, do scented baths, massages, listen to music, walk.
Do not overeat, get up from the table slightly hungry, in this state the body more quickly process the food.
and, of course, is the need to consume food for weight loss.

Products that help you lose weight

What foods contribute to weight loss?

Apple — it contains many trace elements, vitamins, increases the work of blood vessels and heart, increases the immunity. But from what is in them quercetin (a substance has anti-inflammatory effect), has a negative effect on cancer cells. People who eat one apple a day, without threatening Alzheimer's disease.
Fish – dish for the prevention of cardiovascular disease. His need to eat three times a week for lunch. Because fish contains Omega-3 fatty acids, positively influencing the cell membrane.
Garlic strengthens immunity, prevention of colds, helps to improve the work of the digestive system, is the protection of the organism against the development of cardiovascular disease, reduces the risk of breast cancer.
Strawberries – in her is of vitamin C several times more than in limone, also, is in it a lot of iron, increasing immunity, even essential oils, prevention of cancer.
Carrots – it is able to neutralize free radicals that destroy the gene structure of the organism and inducing cancer, and thanks to the large amount of beta-carotene. Also, the carrots improves skin condition and eyesight. If you eat a salad of carrots, then sour cream, t. beta-carotene is soluble in fat.
Spicy chili pepper — speeds up metabolism, which helps to reduce weight due to the special substances that the formation of large amounts of gastric juice, which prevents the reproduction of harmful bacteria in the GI.
Green tea – helps to improve metabolism and reduce weight (when consuming 4 cups of tea per day) thanks to the active substance. Man, the use of green tea is insured against prostate cancer, atherosclerosis.

Tips combines products

The proper use of protein: protein eating all foods containing starch (celery, spinach, zucchini, onions, legumes, green beans, the tops of root vegetables, cabbage)
The correct use of starch: when consuming foods that contain starch, a Supplement to their leafy green vegetables. With products, which contain starch, a well-root vegetables, light green vegetables (radishes, cabbage, peppers, tomatoes). Foods that contain starch, do not fit together (example: bread, and potatoes), they can not be eaten together because they are digested differently. Starchy foods should be well chewed to be learned in the body. This dish is better to eat for lunch.
The correct consumption of fruit, which can be combined with nuts, vegetables, and root vegetables, without which they contain starch. The fruit is better, there's no place snacks only eat for 30 minutes for the main dish,or whatever is replaced by the dinner or breakfast. Well they fit together among themselves the fruits, ripening in one season.

Proper nutrition on a day for weight loss:

Right after sleep the body doesn't need food, because he didn't spend more energy. So, it is possible to eat something easy, such as fresh fruits, drink vegetable or fruit juices, popsicles puree or porridge. Fruits and vegetables the body digests them quickly, they give him energy.
We adhere to a daily routine: wake up at 6 o'clock in the morning, immediately drink a glass of warm water to begin the work of the gastrointestinal tract. And get to breakfast, when you want to eat.
From 12 to 14 you can eat abundantly, then rest.
>In the 18 – 19 a little you can eat by eating vegetables + protein.

Lose weight without dieting, is that possible

— It is necessary to eat five to six times a day, eat foods rich in fiber (i.e. the need to eat 2 vegetables at every meal). Also, don't neglect the fruits, which contain vitamins and fiber (eat daily apple). And you will lose weight.

— Adjust insulin levels in the blood to reduce the amount of body fat!

The fact is that the body gets energy from glucose and fat. When consuming human food, blood glucose increases. Under the influence of insulin, created during a meal, the body burns glucose, but part of the received calories been postponed as fat. Glucose supplies enough for a couple of hours, and in the cold season, or during the physical load – in general, for a small time.

If you want to lose weight without dieting, it is necessary to do so to the fat disappeared. But, you won't burn it until then, until the level of insulin is overvalued (it contributes to the accumulation of fat). Only when the level of insulin, the body will burn fat.

— For addition, how to lose weight without dieting, eat: vegetables, fruits, foods containing protein (yogurt, yogurt, cheese, cottage cheese).

But do not consume food with a high content of sugar and fructose.

Also, discard high-calorie food.

Many women who have tried a lot of diets, are asking: how to lose weight without dieting, but so that you are better again?

Effective weight loss is possible, if:

You will lose weight slowly (per kilogram in the week, i.e. minus four kilograms in a month), but without adherence to the diet. In this case, the result will be sustained without harm to health.
select for weight loss the auspicious moment in life.
make a firm decision to lose weight, come to him with all the responsibility, you do not allow anyone to knock with the chosen path.
your mood will be positive, you should believe in success. Act as if you have already lost.
If you are a person suffering from obesity, persons of older age, or have health problems, consult your doctor before weight loss.

How to keep fit without dieting

Do not eat after 18 – 19 hours;
Eat food to only natural, fresh products. It is forbidden to consume convenience foods, bakery products, pies, cakes, white sugar, foods containing saturated fats (fatty meats, lard, fatty dairy products) and trans fats (margarine, that is in baking, cakes).
Drink about two liters of water a day (not including tea, coffee and other drinks).
Eat plenty of fresh fruits, vegetables, drink freshly squeezed juice.
Once a week to do the unloading of the day. And once a month do the unloading of the day on the water. It will help bring the waste substance from the body.
Sleep eight hours a day for normal metabolism.
It is necessary to move more in the fresh air.
A mixture of the principles of healthy nutrition and exercise. Exercise is required to weight went at the expense of fat and not muscle. This is unacceptable with proper weight loss. When performing exercises, you will need to choose the most suitable for you their level of intensity.You can compile your individual weight loss program. For this:

Find out your ideal weight for you a special product, for example, the formula Brock, infused with weight, height, age, gender, type of characters.
Calculate your daily calorie for you using a special calculator. But, remember that the daily intake of calories should not be less than 1200 kcal, otherwise it cause damage to health. On the basis of the daily calories, you will learn the amount of protein, fats, carbohydrates, correct you.
Whereas, the daily intake of calories, your need for protein, fat, carbohydrates, you will be able to competently pick up useful products with regard to their caloric value, and to make the menu for the whole week. And then, it enters into the habit, and you will be able to quickly calculate the caloric value of the dishes.
Start to train, do exercises for weight loss.