By spring, most women have the number one task - to lose weight. However, it is extremely important to lose weight correctly so as not to harm your body and gain even more hated kilograms after an unsuccessful experiment.
Today we’ll talk about how to eat right, consider the main groups of products and the rules for their use so that fat deposits on the sides and hips do not accumulate. We will try to create a set of rules, adhering to which you can definitely stop gaining excess weight and begin to gradually part with the accumulated kilograms. All about how to lose weight is in our article.
Small portions are not a guarantee of a slim figure
It seems unbelievable, but remains a fact. You can lose weight correctly only with a good understanding of what is on your plate now and how this fuel is converted in the body. Well versed in food, you can not only not reduce, but even increase the portion, while not experiencing discomfort and stress from your diet, or rather a healthy diet.
The problem is that most people do not even suspect that after eating a small chocolate bar, a fried cutlet with a handful of pasta and a sausage sandwich in a day, they will not only experience hunger, but also have every chance of gaining weight, especially seasoning the pasta with mayonnaise. At the same time, allowing yourself a luxurious table with cottage cheese and cereals, baked fish, vegetables and fruits, you will lose weight day after day.
How to choose protein foods
To lose weight properly, you do not need to deny yourself sources of protein - this is primarily meat and fish. Animal protein is much closer to our body than vegetable protein, and its normal amount in food normalizes metabolic processes, and you begin to lose weight.
Protein gives a long-lasting feeling of satiety. Trying to get rid of tiny portions of porridge and raw vegetables, you will still experience hunger and give up, and a normal serving of meat will allow you to forget about food for a long time. To get rid of obsessive thoughts about the refrigerator, you need to include protein in every meal, the only exception is an evening meal. Your best choice would be chicken or duck, but only boiled. No frying and baking in the oven. To calculate a serving, multiply 1 g per kilogram of body weight.
Bread and flour products
Below we will discuss how much you can lose weight, adhering to the principles of a healthy diet. In the meantime, consider the most important group of products. This is our main enemy, which will have to fight. To lose weight, you have to completely delete the bread from the menu. However, one should not refuse sharply, because this can lead to a breakdown. It is better to vary the use of bread and flour products. Today you allow yourself to eat it, but not more than 150 g, and tomorrow do without it. At the same time, be sure to eat bread in the morning, and eat dinner without it. Sweets are an even more dangerous group, you will have to replace sweets and cakes with prunes or dates in small quantities.
We approach the construction of the diet
We have already formulated the basic rule: "Eat to lose weight, but think about what you eat." Reducing portions never gives a result. Eat vegetables and fruits first. In combination with meat, these products will give an amazing effect. You will feel great, you will have enough energy, and at the same time you will observe smooth weight loss. Vegetables contain a lot of carbohydrates, but not at all those that we get from refined sweets. Due to fiber, they are poorly absorbed, which means that even by eating vegetables and fruits in kilograms, you can not worry about your figure.
Basic Rules
In the life of every woman, a time comes when she understands - time to lose weight. No need to worry, it’s not so difficult. Stock up on plenty of vegetables and fruits, they can be eaten during the day as side dishes and snacks, make cocktails and smoothies, light casseroles from them. But avocados and grapes are best removed to the side, they are too high in calories.
Each time, sitting on the table, make it a rule to start a meal with vegetables. A plate of cabbage salad, carrots or beets - and hunger will no longer overshadow the voice of reason. Now you can go to the main dish. Be sure to change boiled and raw vegetables in your diet. But for dinner, it is best to leave only vegetable products without meat and bread.
Simple products and great results
It is not necessary to use a complex diet, the creators of which recommend eating exclusively shrimp with pineapple and broccoli. Today we are talking about how to lose weight in a week at home. Let's make an approximate diet for the day, so that you can understand what is at stake. It is best to start the morning with meat and cereal. Moreover, if you cook porridge, then you have to forget about bread.
You need to eat at least 4-5 times a day. The smaller the portion, the better the food is absorbed by the body. In this case, the amount of food eaten per day does not need to be reduced, just divide the amount of food eaten into a larger number of receptions. Dairy products are very useful, but milk should be discarded, including stopping adding it to tea. But kefir and cottage cheese are a great option for one of the meals. Be sure to drink water during the day, at least two liters per day. And of course, watch the calorie content of your diet.
Tips from experienced coaches
Every day they have to face those who are eager to find a beautiful figure. Moreover, the results of those who lose weight are far from always stable. This happens for a number of reasons. Often a person turns on the idea of losing weight, begins to train hard, eat little and quickly lose weight. After that, he relaxes and regains weight. Therefore, remember, you do not go on a diet - you change the way of life.
First of all, trainers recommend enough sleep. The body perceives a lack of sleep as well as malnutrition, which means that it transfers many organs and systems to the energy saving mode. Metabolism slows down, and all your efforts go in vain. Be sure to pick up all the heavy food, meat and bread in the morning. It is good to take an afternoon snack with fermented milk products, to which you can add sources of animal protein, but for dinner, try to get by with products of plant origin.
Balance of consumption and costs
This is extremely important, because if we absorb more than we spend, then excess weight will automatically gain. You can often hear: "I easily lost weight after I started walking home from work." This reveals a very important truth to us - when optimizing your diet, you need to think about how to create some calorie deficit. Reducing the diet is not worth it, but adding an article of calorie expenditure is possible. If you live far from work, then make it a rule to go out two stops earlier and go on foot. The more kilograms you need to throw, the more time you need to devote to physical activity. Ideally, a person needs to walk, spend one hour and a half a day , ski or bike.
How fast can you lose weight
This is another important issue that most people care about. Of course, we want to get an instant result, but we need to remember that our task is not to harm and maintain the achievement for many years. So how much can you lose weight in a week? In this, nutritionists disagree. Domestic doctors believe that no more than 400 g in 7 days, foreign experts cite figures of 2.2 kg for the same period of time. On average, it is clear that it is permissible to throw off no more than a kilogram per week and no more than four kilograms per month.
In order to ensure such a smooth weight loss, it is enough to abandon the sweet, greasy and fried, reduce the consumption of bread and increase servings of vegetables. If at the holiday you could not resist the temptations, make the next day unloading.
Diet or fasting day
Between them you can not put an equal sign. If the former almost always causes harm, the latter carries an important and necessary function of purification and discharge. In order to spend a fasting day, you do not need to go on a hunger strike. It is enough to take a boiled egg and boiled chicken, low-fat cottage cheese and low-fat kefir, as well as a large cup of vegetable salad, and you will feel great all day. These are the most useful and important products. "Lose weight, not experiencing the pangs of hunger, eating hearty and tasty dishes," - this is the motto of a protein diet. If you need to lose a lot of excess, then you can try to alternate such a diet with the usual one, in a day or two. You will see the result very soon.
Does water help?
Today, a lot of information about weight loss. Each nutritionist shares experience from his own practice. And they all emphasize the importance of increasing the amount of drinking water, not juices, fruit drinks and other drinks, namely water. We involuntarily hold our attention to the magic phrase: “I didn’t especially change anything in the diet and lost a lot of weight. I drank water when I wanted to eat.” This is exactly what everyone who wants to get rid of extra pounds should do. The fact is that we often confuse the signals of thirst and hunger. If you want to eat, first drink water and wait 15 minutes. If hunger has not abated, then you really need food. Very often it passes. To gradually lose weight, you need to drink at least 1.5 liters of water per day.
Best Ways to Lose Weight
So, we pass to the final moment. We will share with you some of the most effective ways to lose weight in a week at home.
The first way is to increase physical activity. For a quick effect, you need to do at least 6 times a week. Turn on the disc with your favorite program and practice under the guidance of the chosen trainer.
The second way is to give up sweets. Sweets and preserves, fruits and cereals are all sources of carbohydrates, but they are completely different. Therefore, give preference to apples and oatmeal.
The following method is based on the consumption of large amounts of water and vegetable juices. To prevent excess water from lingering in the body, drink green tea or add lemon, ginger and cinnamon to the water. From juices apple and tomato helps to lose weight best.
The fourth way to urgently lose weight is to reduce your fat intake. It is desirable that this figure does not exceed 25 g per day. That is, we completely remove fried meat and sausage, reduce the amount of vegetable and butter, cross out cakes and pastries, nuts, mayonnaise and other products that contain excess fat.
The fifth method is a calorie swing. The method is very effective, and if you need to quickly return the form, then try. Using a calorie calculator, make up a diet for yourself 1,500 calories a day and stick to it for three days, then raise this figure to 1900 calories (but only for one day), and then lower it to the original for three days. As a result, you can easily lose about a kilogram per week.
The sixth rule states that salt should be discarded. A very large amount of it is found in various sauces. This is mayonnaise, mustard, ketchup. Ready baked goods, bread is also a source of salt. It is advisable not to salt food at all for a week. You get a small amount of sodium from vegetables and fruits, this is quite enough for your body.
As you can see, there is nothing difficult in losing weight. In fact, all you have to do is want, and a completely different world will open before you, in which you are confident in yourself, beautiful. And you decide how much you will weigh tomorrow.