Recently, more conversations have been in the subject of proper nutrition.Unlike diets, this approach allows you to lose weight, but also to completely change your lifestyle, normalize the digestive system and improve your health.If you move in stages, then avoid crises and count for the addition of additional pound again.
How to lose weight to a woman or man quickly, should you start eating?
The first stage covers the compliance of simple recommendations that will start adjusting a balanced diet, cleanse the body and even start throwing additional pounds.
Remove "Food debris": What does that mean?
First of all, you need to completely remove the "food trash" that does not benefit from your menu:
- bread products with flour / s;
- Sausage, semi-naughty products from meat;
- Soda, sweet packaged juices;
- Ketchup, mayonnaise and other finished sauces;
- Sugar and sweets;
- FastFood (hamburgers, chips, potatoes, various snacks, etc.).
All these products are less than nutritional value, so they cannot make the lack of vital substances in the body.In addition, such food is characterized by high-calorie content and causes intensive formation of fat deposits.At the same time, a person does not feel satiety, as she has a full dinner, and ultimately eats more than she is planning.
Remove from alcoholic beverages: Will it help you lose weight?
In case of observable of clever limits, you can argue for a long time on whether it is damage from the use of strong drinks.However, after the decision to move to the PP, the body weight should be completely abandoned after a normal situation.
There are good reasons for this:
- Research confirmed that the alcohol is moving in neurons that control the appetite causing severe hunger;
- Even a small amount of strong drinking can encourage a person to forget the identification of not eating harmful products;
- Alcohol water in the body can lose the "coverage" and motivation during the weighted weight;
- Snacks and snacks consumed with alcoholic beverages are high-calorie content;
- The ethyl alcohol slows the exchange of metaboles preventing the weight loss.
You have to build a drinking mode to lose weight
By deciding the right food, you should teach yourself to drink clean water.Liquid appetite helps us not to feed the bastards and excessively.In addition, the water entering the body is involved in the most important processes, including the split of oils.
Drink 1.5 to 2 liters of water (6-8 cups of 250 ml) per day.First it may seem difficult, but then it will be a useful habit.It is important to use the liquid a little during the day:
- After waking up 250 ml in the morning;
- 250 ml of half an hour before each meal;
- 250 ml before and after training;
- 250 ml an hour before bedtime.
You can put one of the special free applications on your phone so you can not forget the need to drink water.
What should the mode enter to use to sit on PP?
This is one of the most difficult but important steps that require you to start eating by the regime:
- 7 hours - a heartwarming breakfast;
- 10 hours - first snack;
- 13 hours - lunch;
- 16 hours - second snack;
- 19 hours - dinner;
- 21 hours - cottage cheese or kefir.
The morning at 6 o'clock in the morning is shown in 6 am and taking into account the time going to bed.You can easily adjust mode according to your own rules.
The break between two meals should not exceed 4 hours.
The weight of one part-200-250 g.The principle of this power accelerates metabolism, allows you to increase vitality and power throughout the day.
How to adapt to the change of lifestyle and menu?
If the goal is not only to lose weight, but also to protect the resulting result in life, you should adjust to change food habits forever.When many people who decide to move to PP, the fast food and other harmful products will begin to eat again.This approach inevitably causes weight fluctuations and deterioration of health.The kilogram will be reset or return.
Proper nutrition is a temporary measure, not a life style!
Sitting on a hard diet is not the most reasonable solution to start losing weight because it is very difficult to endure a sharp decline in the calorie of the diet for more than 3-4 weeks.
Some are able to get rid of 3-5 kg during this period, but most of this weight is not tissue, but the water leaving the body while restricting salty and sweets.The body quickly adapts to calorie shortages and starts to speed up the oil after returning to ordinary diet.
It is recommended to throw a diet and move on to proper nutrition.It is easier to change the way of life, although metabolism and health caused by weight fluctuations have no serious problems.
How to pass healthy food?
After the beginning of the first, you can continue the second stage after a month and immediately after the decision to adjust your diet.In this case, you need to choose a more thoughtful product and associate with a diet.At the same time, useful habits are obtained, it finally helps to pass the paragraphs.
Eat complex carbohydrates, make list
It's wrong to think that people who are trying to lose weight from any carbohydrate.Complex carbohydrates are one of the main components of the diet that gives the brain saturation signal.For a long time, they break up in the body, do not cause blood sugar and allow them to feel saturation for a long time.
Complex carbohydrates include:
- Brown rice;
- All grains;
- Solid assorted wheat pasta products;
- bread from the rye or whole flour;
- roots;
- vegetables;
- the legumes.
On the contrary, the use of simple carbohydrates should be minimized.
There are such products:
- sweets;
- White flour bread;
- Dried fruits;
- White rice;
- Types of some sweet fruits;
- Pasta made from tall flour;
- Honey, etc.
Simple carbohydrates are quickly absorbed, then fall quickly and cause hunger.One person is eaten again and kept in the form of untended calories.
Change the approach to the cooking process
At this stage, you need to pay attention to the observance of two rules:
- Refuse fried products in oil.Such a meal is more calories, increases cholesterol levels and increases the likelihood of developing the pathologies of heart and blood vessels.Better cooking, but it is better to boil or cook with natural spices.If necessary, prepare fried eggs, for example, you need to use anti -stick pan that allows you to work without fat.
- Reduce herbal heat treatment.During the process of preparing grains, fruits and vegetables, fiber is destroyed.This component reduces blood sugar, stimulates the digestive system, is hunger for a long time.
For example, boiled carrots are a simple carbohydrate and a source of raw.Of course, some vegetables, frozen products and cereals, you cannot do it without food.In this case, it is necessary to ensure that the dish is not completely puree of potatoes deprived of fiber.
Know what you can eat during the day
You must follow the following rules with PP:
- It is useful to use complex carbohydrates and a little protein for breakfast.The morning porridge is worth getting used to a visa.
- The body requires both vegetables and protein complex carbohydrates.A good choice is a vegetable salad / steam vegetables + made for several meat / fish with baked or side dishes.
- The perfect dinner is a bird / fish / chicken egg + vegetables.
- The number of carbohydrates used during the day should be reduced in the morning in the morning and the number of proteins should be increased.This is due to the fact that carbohydrates give us energy and contribute to the weaving restoration of proteins.
- Snacks are desirable to enter proteins and carbohydrates.
- In the afternoon (in 16 hours with a standard schedule), eating fruit and fast carbohydrates is undesirable.Except as you can make a green apple.
- You can eat a glass of kefir to go to bed without a feeling of hunger or eat a clock before going to bed.Fat foods and carbohydrates are not recommended before bedtime.
Organize physical activity: What should be?
A lifestyle of a sedentary is inevitably causes deterioration in health.Muscles are weak and atrophy with lack of physical activity,
And the mass of bone tissue decreases.As a result: Pathologies:
- scoliosis;
- osteoporosis;
- Cardiovascular diseases, etc.
You do not need to subscribe to the hall to ensure enough physical activity.Can do:
- Exercise;
- To deal with yoga;
- To participate in sports games;
- Run on a bike.
It is enough to train for 15-20 minutes a day, then this time it can be increased by focusing on your well-being.
With the presence of physical contraindications, you need to start walking over a half hour a day with the presence of contraindications.First, it should take 5 thousand steps per day and then add 1,000 steps every 7 days every 7 days, and follows the results in a special application for a smartphone.
Remove stress and sleep deficiency
The role of sleep in the process of weight loss is not evaluated.In case of blood blood, the level of cortisol, which prevents fat burning, increased.In addition, cortisol encourages the collection of oil layers, especially in the waist.
The concentration of stress hormone can increase the excessive consumption of caffeine drinks, psychological and physical downloads.
To many, it seems like something that is impossible to switch to proper nutrition.However, if you act in a row, you can take a step-by-step step by bad habits to get health and harmony without leaving your goal.