Recently, more and more conversations have been on the topic of proper nutrition.Unlike diets, this approach allows not only to lose weight, but also to completely change your lifestyle, normalize the digestive tract and improve health.If you act in stages, then you can avoid breakdowns and count on the fact that extra pounds will never return again.
How to quickly lose weight to a woman or a man: where to start eating?
The first stage involves compliance with simple recommendations that will make it possible to tune in to a balanced diet, cleanse the body and even begin to discard extra pounds.
Remove "food garbage": what does this mean?
First of all, it is necessary to completely remove the “food garbage” that does not benefit from your menu:
- bakery products made of flour in/s;
- sausage, semi -finished products from meat;
- soda, sweet packaged juices;
- ketchup, mayonnaise and other finished sauces;
- sugar and confectionery;
- Fastfood (hamburger, chips, potatoes, various snacks, etc.).
All these products have low nutritional value, so they are not able to make up for a deficiency of vital substances in the body.In addition, such food is characterized by high calorie content and leads to the intensive formation of fat deposits.At the same time, a person does not feel a sense of saturation, as from a full dinner, and as a result eats more than he planned.
Exclude alcoholic beverages: will it help to lose weight?
You can argue for a long time about whether there is harm from the use of strong drinks, provided that reasonable restrictions are observed.But having decided to switch to the PP, it is necessary to completely abandon alcohol at least until the moment when body weight returns to normal.
There are good reasons for this:
- Studies confirmed that alcohol acts on neurons that control appetite, which causes severe hunger;
- Even a small amount of strong drinks can encourage a person to forget about his determination not to eat harmful products;
- Alcohol delays water in the body, due to which during the control weighing you can notice a “scope” and lose motivation;
- snacks and snacks consumed along with alcoholic beverages have high calorie content;
- Ethyl alcohol slows down metabolism, which prevents weight loss.
To lose weight, you need to establish drinking mode
Having firmly decide to start eating right, you need to teach yourself to drink clean water in sufficient volume.The liquid suppresses appetite and helps not to overeat.In addition, the water entering the body is involved in most important processes, including the breakdown of fats.
Drink from 1.5 to 2 liters of water per day (6-8 glasses of 250 ml).At first it may seem difficult, but then it will become a useful habit.It is important to use the liquid a little throughout the day:
- 250 ml in the morning after waking up;
- 250 ml half an hour before each meal;
- 250 ml before and after training;
- 250 ml an hour before bedtime.
In order not to forget about the need to drink water, you can put one of special free applications on your phone.
What should include the regime in order to use it to sit on the PP?
This is one of the most difficult, but important steps that requires starting to eat by the regime:
- 7 hours - a hearty breakfast;
- 10 hours - the first snack;
- 13 hours - lunch;
- 16 hours - the second snack;
- 19 hours - dinner;
- 21 hours - cottage cheese or kefir.
The time is indicated taking into account the rise at 6 o’clock in the morning and going to bed at 10 pm.You can easily adjust the mode in accordance with your own routine.
The break between two meals should not be longer than 4 hours.
Weight of one portion-200-250 g.This power principle accelerates metabolism, allows throughout the day to feel vigor and a surge of strength.
How to tune in to a change of lifestyle and menu?
If the goal is not only to lose weight, but also to maintain the resulting result throughout life, you need to tune in to change food habits forever.Many people who decided to switch to PP dream that when they lose weight, fast food and other harmful products will begin to eat again.This approach inevitably leads to weight fluctuations and a deterioration in health.Kilograms will either leave or return again.
Proper nutrition is a way of life, not a temporary measure!
Sitting on a strict diet is also not the most reasonable solution to start losing weight, since it is very difficult to withstand a sharp decrease in the calorie content of the diet for more than 3-4 weeks.
Some manage to get rid of 3-5 kg over this period, but most of this weight is not adipose tissue, but the water that leaves the body when limiting the use of salted and sweets.The body quickly adapts to calorie deficiency and after returning to the usual diet begins to accumulate fat much faster.
It is recommended to drop a diet right now and switch to proper nutrition.Changing lifestyle is easier, while there are still no serious problems with metabolism and health caused by weight fluctuations.
How to switch to healthy food?
You can proceed with the second stage both a month after the start of the first, and immediately after the decision is made to adjust your diet.At this time, you need to start more thoughtfully choosing products and responsibly relate to the diet.At the same time, useful habits are acquired, which help to finally switch to paragraphs.
Eat complex carbohydrates, make a list
It is a mistake to think that people who seek to lose weight should avoid any carbohydrates.Complex carbohydrates are one of the main components of the diet that gives the brain a saturation signal.They break down in the body for a long time, do not lead to blood sugar and allow you to feel satiety for a long time.
Complex carbohydrates include:
- brown rice;
- whole grains;
- macarone products from wheat of solid varieties;
- bread baked from rye or whole -grain flour;
- roots;
- vegetables;
- legumes.
The use of simple carbohydrates, on the contrary, must be minimized.
They are contained in such products:
- confectionery;
- Baking of white flour;
- dried fruits;
- white rice;
- some varieties of sweet fruits;
- pasta made of height flour;
- honey, etc.
Simple carbohydrates quickly absorb, cause an insulin leap, which then quickly falls and causes hunger.A person eats again, and not spent calories are deposited in the form of fat.
Change the approach to the cooking process
At this stage, you need to pay attention to the observance of two rules:
- Refuse products fried in oil.Such food is more calorie, increases cholesterol levels and increases the likelihood of developing pathologies of the heart and blood vessels.It is better not to fry food, but to boil or bake with natural seasonings.If necessary, prepare, for example, fried eggs, you need to use an anti -stick pan that allows you to do without oil.
- Reduce heat treatment of plant origin.In the process of preparing cereals, fruits and vegetables, fiber is destroyed.This component reduces blood sugar, stimulates the digestive tract, quenches hunger for a long time.
For example, boiled carrots are a simple carbohydrate, and raw is a useful source of fiber.Naturally, when preparing some vegetables, frozen products and cereals, you can not do without cooking.In this case, it is necessary to ensure that the food does not turn into mashed potatoes, completely devoid of fiber.
Know what can be eaten during the day
With PP, you must adhere to the following rules:
- For breakfast, it is useful to use complex carbohydrates and a little protein.It is worth starting to accustom yourself to morning porridge.
- In lunch, the body requires complex carbohydrates, as well as vegetables and protein.A good option is a vegetable salad/steam vegetables + baked or prepared for a couple of meat/fish with a side dish.
- The perfect dinner is a bird/fish/chicken eggs + vegetables.
- The number of carbohydrates used during the day should decrease in the morning in the morning, and the number of proteins, on the contrary, must be increased.This is due to the fact that carbohydrates give us energy, and proteins contribute to tissue regeneration, which occurs at night.
- It is desirable that the snacks include proteins and carbohydrates.
- In the afternoon (after 16 hours with a standard schedule), it is undesirable to eat fruits and fast carbohydrates.As an exception, you can enjoy a green apple.
- To go to bed without a feeling of hunger, you can drink a glass of kefir or eat cottage cheese an hour before you go to bed.Fat foods and carbohydrates before bedtime are not recommended.
Organize physical activity: what should it be?
A sedentary lifestyle inevitably leads to a deterioration in the state of health.With a deficiency of physical activity, the muscles become weak and atrophy,
And the mass of bone tissue decreases.As a result, pathologies such as:
- scoliosis;
- osteoporosis;
- Cardiovascular diseases, etc.
To ensure sufficient physical activity, it is not necessary to buy a subscription to the hall.Can:
- exercise;
- engage in yoga;
- participate in sports games;
- Run on a bicycle.
To begin with, it is enough to train for 15-20 minutes a day, then this time can be increased, focusing on your well-being.
In the presence of contraindications to physical exertion (for example, overweight more than 30 kg), you need to start with hiking half an hour a day.First you need to take 5 thousand steps daily, and then add 1 thousand steps every 7 days, tracking the results in a special application for a smartphone.
Remove stress and lack of sleep
The role of sleep in the process of losing weight cannot be underestimated.In case of lack of blood in the blood, the level of hormone stress of cortisol, which prevents fat burning, increases.In addition, cortisol promotes the accumulation of fat layer, especially in the waist.
The concentration of stress hormone can increase with excessive consumption of caffeine drinks, psychological and physical overloads.
To many, the transition to proper nutrition seems to be something impossible.But if you act sequentially, without departing from your goal, you can take a step by step by step from bad habits, to gain health and harmony.