Recently, more and more conversations have been about proper nutrition.Unlike diets, this approach not only allows you to lose weight, but also to completely change your lifestyle, to normalize the digestive tract and to improve health.If you act in stages, then you can avoid crashes and rely on the fact that extra pounds will never return again.
How to lose weight quickly on a woman or man: Where to start eating?
The first stage involves following simple recommendations that will allow you to adjust to a balanced diet, cleanse the body, and even start throwing extra pounds.
Remove "Garbage with Food": What does that mean?
First of all, you need to completely remove the "trash with food" that does not take advantage of your menu:
- bread products made of flour in/and;
- sausage, midfield meat;
- soda, sweet packaged juices;
- ketchup, mayonnaise and other ready -made sauces;
- sugar and confectionery;
- Fastfood (hamburger, chips, potatoes, different snacks, etc.).
All of these products have a low nutritional value, so they are not able to compensate for a deficiency of vital substances in the body.In addition, such food is characterized by a high content of calories and leads to intense fat formation.At the same time, one does not feel a feeling of saturation, as a full dinner and as a result he eats more than he has planned.
Turn off alcoholic beverages: Will you help to lose weight?
You can argue for a long time whether there is harm to the use of strong drinks, provided that reasonable restrictions are observed.But after you have decided to move to PP, it is necessary to completely abandon alcohol at least until your body weight returns to normal.
There are good reasons for this:
- Studies confirm that alcohol acts on neurons that control appetite, which causes strong hunger;
- Even a small amount of strong drinks can encourage a person to forget about his determination not to eat harmful products;
- Alcohol slows down the water in the body, which is why you can notice "range" during control and lose motivation;
- Breakfasts and snacks consumed with alcoholic beverages have a high calorie content;
- Ethyl alcohol slows down metabolism, which prevents weight loss.
To lose weight, you must establish a drinking mode
Once you have firmly decide to start eating properly, you should learn to drink clean water in sufficient volume.The fluid suppresses appetite and helps to overeat.In addition, the water entering the body is involved in the most important processes, including the breakdown of fat.
Drink 1.5 to 2 liters of water per day (6-8 glasses of 250 ml).It may seem difficult at first, 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 hour before bedtime.
To keep in mind the need to drink water, you can put one of the special free applications on your phone.
What should the mode include to use it to sit on PP?
This is one of the most difficult but important steps that require the start of eating from the regime:
- 7 hours - heart breakfast;
- 10 hours - the first breakfast;
- 13 o'clock - lunch;
- 16 hours - the second breakfast;
- 19 hours - dinner;
- 21 hours - cottage cheese or kefir.
The time is indicated taking into account the rise at 6am and your bed at 10:00 pm.You can easily adjust the mode according to your own routine.
The interruption between two meals should not be longer than 4 hours.
Weight per serving-200-250 g.This principle of power accelerates metabolism, allows throughout the day to feel energetic and a jump in strength.
How to set up a lifestyle change and menu?
If the goal is not only to lose weight, but also to maintain the resulting result throughout life, you need to set yourself up to change eating habits forever.Many people who have decided to move to PP dream that when they lose weight, fast food and other harmful products will start eating again.This approach inevitably leads to weight fluctuations and worsening health.The pounds will leave or return again.
Proper nutrition is a way of life, not a temporary measure!
Sitting on a strict diet is also not the smartest solution to start weakening, as it is very difficult to withstand a sharp reduction in the calorie content of the diet for more than 3-4 weeks.
Some manage to get rid of 3-5 kg during this period, but most of this weight is not fat, but the water that leaves the body when it limits the use of salted and sweet.The body quickly adapts to the calorie deficiency and after returning to the usual diet begins to accumulate fat much faster.
It is recommended that you drop a diet right now and switch to proper nutrition.Changing lifestyles 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 continue with the second stage both a month after the start of the first, and immediately after the decision to adjust your diet.At this time, you need to start choosing products more carefully and contact your diet responsibly.At the same time, useful habits are acquired that helps to finally go to paragraphs.
Eat complex carbohydrates, make a list
It is a mistake to think that people who seek to lose weight should avoid carbohydrates.Complex carbohydrates are one of the main components of the diet that gives the brain a signal for saturation.They break down in the body for a long time, do not lead to blood sugar and allow you to experience satiety for a long time.
Complex carbohydrates include:
- brown rice;
- whole grains;
- Pasta products made of wheat of hard varieties;
- bread baked from rye or whole grain flour;
- roots;
- vegetables;
- legumes.
The use of simple carbohydrates, on the contrary, should be minimized.
They are contained in such products:
- confectionery;
- Baking white flour;
- dried fruits;
- white rice;
- Some varieties of sweet fruits;
- Pasta from height flour;
- Expensive, etc.
Simple carbohydrates quickly absorb, cause an insulin jump, which then quickly falls and causes hunger.One eats again, not the calories consumed are deposited in the form of fat.
Change the approach to the cooking process
At this point, you should pay attention to compliance with two rules:
- Refuse butter fried products.Such food is more calorie, increases cholesterol levels and increases the likelihood of developing heart pathologies and blood vessels.It is better not to fry food, but to cook or bake with natural spices.If necessary, prepare for example fried eggs, you should use a pan for a stick that allows you to do without butter.
- Reduce the heat treatment of the origin of the plant.During the preparation of cereals, fruits and vegetables, the fibers are destroyed.This component reduces blood sugar, stimulates the digestive tract, goes out hunger for a long time.
For example, boiled carrots are ordinary carbohydrates and raw is a useful source of fiber.Naturally, when preparing some vegetables, frozen products and cereals, you cannot do without cooking.In this case, it is necessary to ensure that the food does not turn into a mashed potato, 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 get used to the morning mess.
- At noon, the body requires complex carbohydrates as well as vegetables and proteins.A good option is vegetable salad/steam vegetables + roasted or cooked for several meat/fish with garnish.
- 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, should increase.This is due to the fact that carbohydrates give us energy, and proteins contribute to tissue regeneration that occurs at night.
- It is desirable that 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 yogurt or eat your cheese for an hour before you go to bed.Fatty foods and carbohydrates before bedtime are not recommended.
Organize physical activity: What should it be?
A centenary lifestyle inevitably leads to a deterioration of health.With physical activity deficiency, muscles become weak and atrophy.,
And the mass of bone tissue decreases.As a result of this pathologies such as:
- scoliosis;
- osteoporosis;
- Cardiovascular diseases, etc.
In order to provide sufficient physical activity, it is not necessary to buy a subscription for the hall.Can:
- exercises;
- Participate in yoga;
- Participate in sports games;
- Run on a bicycle.
For starters, it is enough to train for 15-20 minutes a day, then this time it can increase by focusing on your well-being.
In the presence of contraindications for exercise (such as overweight over 30 kg), you should start with tourism half an hour a day.First you have to take 5 thousand steps each day and then add 1 thousand steps every 7 days, tracking the results in a special smartphone app.
Remove stress and lack of sleep
The role of sleep in the weight loss process cannot be underestimated.In the event of a lack of blood in the blood, the level of hormonal stress of the cortisol, which prevents fat from burning, increases.In addition, cortisol promotes fat accumulation, especially in the waist.
The concentration of the stress hormone can be increased by excessive consumption of caffeine drinks, psychological and physical overload.
For many, the transition to proper nutrition seems impossible.But if you act consistently without deviating from your goal, you can do step by step by step from bad habits to gain health and harmony.