The extra pounds do not decorate anyone and provide the bulk of the inconvenience in the selection of clothing. But this small inconvenience is only the "tip of the iceberg". Obesity often leads to serious health problems such as cardiovascular pathology, metabolic disorders, Diabetes, and even cancer. In the fight for the harmony of a healthy diet, it is important, and in this article explains how to organize food for weight loss and save the result.
The basics of proper nutrition for losing weight
What is the correct diet? It is a specific Schema of food intake, when the body receives all the necessary materials for the normal life in the right quantity. In compliance with the equal weight of proteins, fats, carbohydrates and the daily requirements of calories extra pounds will not be "moved" on the flanks and the thighs. Body spend all the obtained substances with the food in order to function properly.
So, what you need to eat to normalize weight?
To do this, you need to observe the following rules:
- Don't eat too much. According to nutritionists, a serving for a single meal should be placed in the palm of your hand. So there is little should not, without the stomach.
- You eat 4-5 times a day. Frequent intake of small portions of the food helps to speed up the metabolism, what weight to the normalization of the body.
- You consume per day at least 1.5 liters of water. Amazing, but people often Hunger is confused with thirst. The bottom line is that water is not a liquid, it contains salts and trace elements, the cells, and their deficiency in the organism signals about it, which leads to a false sense of Hunger.
- You reduce the amount of fast carbohydrates. They are rich in products such as white bread, cakes, cookies, Brownies and Scones. To eat if you want to, sweet, better, a slice of dark chocolate.
- Enrich the diet of "slow carbohydrates". These include buckwheat, wheat groats, oat flakes, semolina, bread and brown rice.
- The amount of fat in the diet. How and carbohydrates, the rapid promote weight gain. You can lower the volume of fat possible, minimize the use of pork meat, Butter, sunflower oil, oil-rich fish, cheese and others.
- Eat Protein Foods. Waiver of pork, it is necessary in the diet of beef, chicken, Turkey, rabbit meat. These products are rich in protein, with fat and carbs in them are quite low.
- You don't try, there are grilled. In the case of such products for the treatment of vegetable oil, use a lot of fats. Therefore, the choice of the courts of the principle must be: "what are you cooking or baking, it is better not to fry".
- You enter into the diet of fresh vegetables and fruit. Such foods are rich in vitamins and plant fiber, what sites faster cleaning of the intestine, and prevents the formation of "camp" and fecal stones.
- You Eat Dairy Products. In yogurt, sour milk and low-fat yogurt strains of beneficial bacteria to support in the standard, the intestinal microflora contains, what is a faster decomposition of food.
- You reduce the salt intake. The fact that the salt to water retention in the body, out of causing edema, as a result, the liquid slower. And you should eliminate from the food to Ketchup, Mayonnaise and various sauces.
- Avoid Alcohol. Hmel'nye drinks, not only ignite the appetite, but also contain a lot of calories.
Tip. All of the limitations and changes of eating behavior are Stress. For this reason, the transition to a healthy diet should be gradual to give your body the opportunity to adapt.
What is the separate and smaller meals is
A separate power supply is a concept that is based on the idea of the right combination of foods.
In this scheme keep, you must observe the following rules:
- Eat more vegetables, fruits, and salads, using them as a basis for the compilation of the diet.
- Carbs eaten separately from proteins and acidic fruit.
- Eat different types with an interval of 4-5 hours.
The System allows the body to function properly and eliminates the risk of overeating.
Smaller meals include frequent food intake in small amounts.
The main rules are:
- Meals 4 to 6 times per day;
- Food intake in small portions (not more than 300 grams at once);
- minimize salt and sugar in your diet;
- qualified ratio of proteins, fats and carbohydrates (30%/30%/40%);
- Nutrition in the same cycle.
Meal in accordance with the rules allowed it, digested faster, and speeds up the metabolism.
The right to count calories at home
What amount of calories than normal for daily consumption? It depends on gender, weight, and body size of the people, as well as his physical activity.
For the calculation of the exact number, the following formula is used:
- for women: BMR= 9,99*weight/kg + 6,25 *body size/cm or 4.92 *age – 161;
- for men: BMR = 9,99*weight/kg + 6,25 *body size/cm or 4.92 *age + 5.
For the further calculations, the result must be multiplied by the factor of physical activity.
The activity of the people is divided as follows:
- minimal (no physical exertion) — 1,2;
- simple (light training sessions or walks) — 1,375;
- Moderate (4-5 times Training per week) — 1,46;
- on the average, (intense Training 5-6 times per week) — 1,55;
- increased (daily Training) — 1,64;
- high (daily intense workouts) — 1,72.
For those looking to lose weight, you need to the result to be reduced to 10-20%, depending on the number of pounds. For the maintenance of the Body-Mass number does not change.
Example: woman, 35 years old, weight 62 kg, height 160 cm, medium activity.
BMR = 9,99*62 + 6,25*160 — 4,92*35 – 161 = 1286
Norm of calories = 1877 kcal
Remove = 1877-15% = 1596 kcal
As a result of the woman with such a data for retaining the weight in 1877 kcal per day to reduce 1596 kcal.
On the note. Many have difficulties with the counting of calories. Not only the labels on the products, but also special analyzers that is easy to find on the Internet to help.
With their help, you can the calorie content and the level of proteins fats carbohydrates not only individual products, but also the courts. To do this, you must have the name and quantity of the ingredients, and the program calculates the necessary data.
Sample menu proper food for a week — the best recipes for Breakfast, lunch, dinner and between meals
In the planning of the diet, you should a list of the usual products, so it will be easier to reconstruct. In the following, you can find the approximate menu for a week in the diet of the 6 times a day. It is important to take into account that the interval between meals should be 2 to 3 hours.
The first day
- Porridge on the water with fruit or berries, boiled egg, tea or coffee.
- Yogurt, Apple, Bread.
- Mushroom soup, cooked meat, vegetables, salad.
- Yogurt and dried fruit.
- Boiled lean fish, stews of vegetables.
- Kefir, orange.
The second day
- Low-fat cottage cheese, bread, tea or coffee.
- Fruit salad, a glass of sour milk.
- Chicken soup, Ragout of vegetables.
- Salad with carrot and Apple, green tea.
- Barley porridge on the water, braised beef, and fresh vegetables.
- Natural yogurt without additives, Apple.
The Third Day
- Muesli with nuts and low-fat yogurt, and tea.
- Natural Yogurt, Apple Cider.
- Vegetable soup, boiled fish, fresh vegetables.
- Cottage Cheese, Yogurt.
- Boiled chicken without skin, buckwheat porridge on the water.
- A glass of yogurt, a little dry fruit.
The fourth day
- 2 boiled eggs, bread, tea.
- Fruit Salad, Yogurt.
- Fish Soup, Stewed Vegetables.
- Natural Yoghurt, Nuts.
- Meatballs from low-fat meat, baked, salad from fresh vegetables.
- A glass of yogurt, berries or fruit.
The fifth day
- The porridge on the water with the addition of nuts, tea.
- Vegetable salad, a Cup of yogurt.
- Chicken Soup, Vegetable Stew.
- Yogurt, Fruit.
- Fish meatballs a couple of, wheat groats.
- A Cup Of Yogurt, Dry Fruits.
The sixth day
- Cottage cheese-fruit mixture, boiled egg, tea.
- Yogurt with the addition of berries.
- Vegetable soup, boiled beef, wheat porridge.
- Baked Pumpkin, Yoghurt.
- Chicken, salad from fresh vegetables.
- A Glass Of Yogurt, Dry Fruits.
The seventh day
- Oatmeal on the water with nuts, bread, tea.
- Yogurt and dried fruit.
- Ear from lean fish, salad from fresh vegetables.
- Fruits or berries, and yogurt.
- Braised Beef, Buckwheat.
- A bit of cottage cheese, Apple.
Important! The last meal should not be later than 4 hours before bedtime.
What are the results you can achieve with the right diet
If a Person is normalizes diet, in his body the following changes are made:
- the metabolic processes are accelerated;
- normalizes digestion;
- reduces the level of cholesterol in the blood;
- in a timely manner, the metabolic products;
- increases the immunity.
As a result of these changes the mass of the body is reduced. It is important to remember that in a healthy person, extra pounds can't be, and with the restoration of the life processes and the weight normalizes.
How to eat for fast weight loss
Properly, you can organize your diet if you are overweight lose 2 to 4 kg per month.
But if you want to speed up this process, need to keep such rules:
- Eat fractional, every 2-3 hours, small portions;
- Taste the food cinnamon, cloves, pepper and coriander, which speed up the metabolism;
- drink at least 2 litres of water per day;
- drink green tea for the rapid cleaning of the organism;
- you can visit the massage parlour, and Sauna, to the Pool;
- to play sports.
In addition, it is necessary to spend more time outdoors, use the Elevator, and go often to the foot.
Proper nutrition and physical activity
Physical stress can be not only faster, but also improve your General health, but also to support the muscles in Tonus. It is very important to notice because many women had to that after the loss of the extra pounds body looks soft and ugly. This can be avoided if you go to the gym or home on a regular basis.
You can pick up a set of exercises in its sole discretion. If the goal is the translation of fat into muscle mass, aerobics, jump rope, squats, and other power loads.
And so the body in a short time acquired an outline, it is better, Yoga, dancing, or swimming. Such exercises not only promote the correction of figure, but to strengthen the cardiovascular and respiratory organs, as well as makes a woman reacts and plastic bottle.
Save the result as a slimming
How often do you hear of women with complaints, which is the lost is so hard, the pounds soon, he took a couple of "colleagues"! Unfortunately, it is very common Problem.
How to save the result, after the weight to catch up?
Necessary that you the simple rules:
- a Regime of diet and eat at the same time;
- Follow the calorie content of the products and the ratio of Protein-fat-carbohydrates in the diet;
- drink at least 1.5 liters of water per day;
- try not to eat sweets, smoked and rich in fat and carbonated and alcoholic drinks;
- sleep at least 8 hours per day;
- no load on the night;
- for a long time in the fresh air;
- practice physical activity.
The most important thing is not to remember that compliance with the rules for a healthy diet a stopgap for the loss of the extra pounds, but a way of life. Follow these principles and you will never see the frightening numbers on the scale and evil of the "Bagels" on the waist.
Common errors or why not get out of weight
If attempts to lose weight have failed, and the weight is still not out, you don't need to panic. Wiser to analyze their own actions, and to identify errors.
You can be like this:
- no Breakfast;
- Meal at least 4 times a day big portions;
- late and abundant dinner;
- non-compliance with the Balance of calories and protein, fat, carbohydrates;
- Abuse of Protein products, resulting in the active set of the muscle mass;
- lack of physical activity;
- monotonous exercises;
- Lack of sleep;
- Nervousness and Stress;
- Intake of certain medications.
Not to mention speaking of errors, about Smoking. It is the habit itself is harmful, and can cause metabolism, thereby making happen the "jumps" of the weight. In addition, many people are wanting to, freshen Smoking breath after a cigarette, turn to chewing gum, Mints candies or lozenges, which contain large amounts of sugar.
But if you do everything right, in accordance with the recommendations, weight quickly return to normal and remain in the desired Position.