Recently, more and more discussions have been on the subject of the right nutrition.In contrast to diets, this approach not only enables you to lose weight, but also to completely change your lifestyle, to normalize the digestive tract and to improve health.If you act in phases, you can avoid information and count on the fact that additional pounds never return.
How can you quickly lose weight to a woman or a man: where do you start eating?
The first stage includes compliance with simple recommendations that make it possible to adjust to a balanced diet, clean the body and even reject additional pounds.
Remove "food waste": What does that mean?
First of all, the "food waste", which does not benefit from your menu, must completely remove:
- Bakery products made of flour in/s;
- Sausage, semi -found meat products;
- Soda, sweet packaged juices;
- Ketchup, mayonnaise and other finished sauces;
- Sugar and confectionery;
- Fast food (hamburgers, chips, potatoes, various snacks, etc.).
All of these products have a low nutritional value, so that they are unable to compensate for a lack of important substances in the body.In addition, such foods are characterized by calorie -shaped content and leads to the intensive formation of fat deposits.At the same time, a person feels no feeling of saturation, as from a complete dinner, and as a result he eats more than planned.
Exclude alcoholic drinks: Will it help to lose weight?
You can argue for a long time as to whether the use of strong drinks is caused if appropriate restrictions are observed.However, after you have decided to switch to the PP, it is necessary to completely give up alcohol at least until the moment when the body weight is normal again.
There are good reasons for this:
- Studies confirmed that alcohol acts on neurons that control the appetite, which leads to severe hunger.
- Even a small amount of strong drinks can encourage a person to forget their determination not to eat harmful products.
- Alcohol delays water in the body, which means that they can notice a “scope” and lose motivation while weighing.
- Snacks and snacks that are consumed together with alcoholic beverages have calorie -shaped content.
- Ethyl alcohol slows down the metabolism, which prevents weight loss.
To lose weight, you have to set drinking mode
After you are determined to eat properly, you have to teach yourself to drink clean water in sufficient volume.The liquid suppresses the appetite and does not help too excessively.In addition, the water that enters the body is involved in the most important processes, including the collapse of fats.
Drink from 1.5 to 2 liters of water per day (6-8 glasses 250 ml).At first it may seem difficult, but then it will be a useful habit.It is important to use the liquid a little all 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 going to bed.
In order not to forget the need to drink water, you can put one of the special free applications on your phone.
What should the regime include to use it to sit on the PP?
This is one of the most difficult and important steps that have to start with 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 given to take the climb into account at 6 a.m. and go to bed at 10 p.m.You can easily set the mode in accordance with your own routine.
The break between two meals should not take longer than 4 hours.
Weight of a portion-200-250 g.This force principle accelerates the metabolism and enables the strength and an increase in strength throughout the day.
How can you adjust to a change in the lifestyle and menu?
If the goal is not only to lose weight, but also to maintain the resulting result throughout life, you have to prepare to change the food habits forever.Many people who decided to switch to PP dreams that fast food and other harmful products start eating again.This approach inevitably leads to weight fluctuations and a deterioration in health.Kilograms either go off or return.
Proper nutrition is a attitude to life, not a temporary measure!
Sitting on a strict diet is also not the most reasonable solution to lose weight, as it is very difficult to withstand a strong decrease in the calorie content of the diet for more than 3-4 weeks.
Some manage to get rid of 3-5 kg during this time, but most of the weight is not a fat tissue, but the water that leaves the body when the use of salt and sweets restricts.The body quickly adapts to the lack of calories and after it has returned to the usual diet, fat accumulates much faster.
It is recommended to drop a diet now and switch to the right nutrition.Change in lifestyle is easier, although there are still no serious problems with the metabolism and health caused by weight fluctuations.
How do I switch to healthy food?
You can continue with the second stage both a month after the start of the first and immediately after the decision to adapt your diet.At this point, you have to choose thoughtful products and relate responsibility to nutrition.At the same time, useful habits are acquired that help to finally switch to paragraphs.
Eat complex carbohydrates, make a list
It is a mistake to believe 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 signal.They collapse in the body for a long time, do not lead to blood sugar and enable them to feel a feeling of satiety for a long time.
Complex carbohydrates include:
- brown rice;
- Whole grain products;
- Makaron products from wheat of solid varieties;
- Bread made of rye or entire grain flour;
- Roots;
- Vegetables;
- Legumes.
On the contrary, the use of simple carbohydrates must be minimized.
They are included in such products:
- Confectionery;
- Bake of white flour;
- dried fruits;
- white rice;
- Some varieties of sweet fruits;
- Noodles made of height flour;
- Honey etc.
Simple carbohydrates take off quickly, cause an insulin jump that then falls quickly and causes hunger.One person eats again and no calories are deposited in the form of fat.
Change the approach to the cooking process
At this stage you have to pay attention to compliance with two rules:
- Fried rubbish in oil.Such food is more calories, increases cholesterol and increases the likelihood of developing pathologies of heart and blood vessels.It is better not to fry food, but to cook or bake with natural spices.For example, if you prepare fried eggs, you must use an anti -stick pan, for example, with which you can do without oil.
- Reduce the heat treatment of plant urge.The fiber is destroyed while preparing grain, fruit and vegetables.This component reduces blood sugar, stimulates the digestive tract and deletes hunger for a long time.
For example, cooked carrots are a simple carbohydrate, and RAW is a useful fiber source.Of course, you cannot get by without cooking when preparing vegetables, frozen products and muesli.In this case, it is necessary to ensure that the food does not turn into potato puree that are completely without fiber.
Know what can be eaten during the day
With PP you have to comply with the following rules:
- For breakfast it is useful to use complex carbohydrates and a little protein.It is worth getting used to morning porridge.
- When lunch, the body needs complex carbohydrates as well as vegetables and protein.A good option is a vegetable salad/steam vegetables + baked or prepared for a few 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 take off in the morning in the morning, and the number of proteins must be increased on the contrary.This is due to the fact that carbohydrates give us energy and contribute proteins to regenerate tissue that occurs at night.
- It is desirable that the snacks contain proteins and carbohydrates.
- In the afternoon (after 16 hours with a standard plan) it is undesirable to eat fruits and fast carbohydrates.In exceptional cases, you can enjoy a green apple.
- To go to bed without the feeling of hunger, you can drink a glass of kefir or eat cottage cheese an hour before going to bed.Fat foods and carbohydrates before bedtime are not recommended.
Organize physical activity: what should it be?
A sitting lifestyle inevitably leads to a deterioration in health.With a lack of physical activity, the muscles become weak and atrophyPresent
And the mass of the bone tissue decreases.As a result, pathologies such as:
- Scoliosis;
- Osteoporosis;
- Cardiovascular diseases etc.
In order to ensure sufficient physical activity, it is not necessary to buy a subscription to the hall.May:
- Exercise;
- deal with yoga;
- participate in sports games;
- Ride by bike.
First of all, it is enough to train 15-20 minutes a day.Then this time can be increased and focus on your well -being.
In the presence of contraindications for the physical exertion (e.g. overweight more than 30 kg) you have to start hiking half an hour a day.First you have to take 5,000 steps a day and then add 1 thousand steps every 7 days to track the results in a special application for a smartphone.
Remove stress and lack of sleep
The role of sleep when losing weight cannot be underestimated.In the event of lack of blood in the blood, the 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 overcharges.
For many, the transition to the right nutrition seems to be something impossible.However, if you act one after the other without deviating from your goal, you can walk from bad habits step by step of bad habits to gain health and harmony.