It is very easy to gain excess weight, but it is difficult to get rid of it.what should i doIs it really impossible to lose those hated kilos?Maybe.The main thing is to choose a technique that you can use for a long time.This may include a low-calorie diet and fasting.You can perform these methods under the supervision of specialists or independently at home.They will definitely lose weight.But the effect will be temporary: as long as you follow them.
fasting
By starving yourself, you lose not only the fat component of your body, but also the muscle component.The rate of weight loss is fast.You only need to drink water and green tea.The body is well cleansed of harmful elements:
- slugs;
- allergens;
- toxins.
Note that the method is not secure.It is not recommended to stick to it for more than seven days.The maximum duration of hunger strike is 3 days.We do not recommend using this technique.But if you still decide, it is better to start fasting from the first day.Time without eating will boost your metabolism.
The principle of low-calorie diet is also a limitation.The total nutritional value of the daily diet should not exceed 1500 kcal.Carbohydrates and fats should be consumed in minimum quantities.
Both methods are very difficult to maintain unless you have good willpower.Therefore, we strongly recommend that you take a completely different approach.
How to eat properly at home to lose weight?This is the question that should interest you.Only with a competent approach to diet planning, weight loss will not be temporary.Kilograms will gradually and permanently pass.
Basic principles of proper nutrition
By following the correct approach to the formation of your diet, you are making your body healthier every day.Weight disappears and strength and energy come instead.Diets and starvation reduce weight, but after they are over, the weight comes back (it can even double).
Eating only low-calorie foods is wrong.You just need to control the amount of food consumed and their percentage (to each other).
A properly formulated diet that you follow constantly is the key to success.Its third part should be animal proteins.Everything else is plant food.
Don't torture yourself.Avoid foods you don't like.Eat what you really enjoy (but in the right way).For meat lovers, the road is generally open.When properly prepared (boiled or steamed) and consumed (with vegetables), you can lose weight well.
Do not adhere to the calorie diet "named in the books".It is individual and depends on how much movement a person does per day.Calculate for your mass.
Avoid foods that contain a lot of fat and glucose.The body needs a lot of energy to process them.
Strictly follow the rules for combining products.For example, you should not eat meat with carbohydrates and milk.
Drink constantly.Not just juices, but purified water.The amount is calculated as follows: 30 ml of water multiplied by your weight in kilograms.The calculated norm includes tea, soups and other liquids.Fifty percent of the received norm should come from water.
A diet is not just a set of words.The body needs to know when it is fed.The number of dishes should not be less than 3.Eat light snacks in between.
Nutrition with the right approach
Before we look at the menu, let's talk a little about the products.So how should you eat at home to lose weight?Here's what we eat:
- First - meat."Healthy" meat does not contain, for example, pork and other fatty varieties.Meat for proper nutrition is poultry, veal, beef.Sausage, frankfurters and smoked products are enemies that should be avoided.Fat and skin should be removed from the meat pieces.Cooking stew with a little oil, steam or water should be cooked like this.
- The second is fish.It is necessary to include it in the diet more often than meat.The preparation method is the same.Fish varieties should be low-fat (pike perch, pollock, cod, perch).
- Third - egg.Egg is a high-calorie product.But they should be.The product is very difficult to digest.You should eat no more than 3 pieces (per week).To lose weight, it is better to include quail eggs in your diet, which are much healthier than chicken eggs.
- Fourth - dairy products.More precisely, the basis of the diet is fermented milk products (cottage cheese, fermented baked milk, kefir).Sour cream and cream are allowed in minimal quantities (but rarely).
- Fifth - animal fats.We are talking about both butter and other fats.Fats are essential for the proper functioning of body systems.Five grams a day will be enough.The needs of the body will be fulfilled and the weight loss process will be more effective.
- Sixth - vegetable oil.Try to cook without oil.But if the recipe calls for it, then be it soy, olive, corn or sunflower.The best oil is cold pressed oil.For weight loss, it is better to cook in a double boiler.
- Seventh - vegetables.You should eat greens (cilantro, celery, green onion, dill), cabbage (broccoli, cauliflower, cabbage), pepper, cucumber, onion, tomato, garlic.Only potatoes are not allowed.Even a large amount of the listed vegetables will not harm your figure.
- Eighth - fruits (berries).They are a source of vitamins.Dried fruit is also allowed.The healthiest fruits are those that grow in our climate.
- Ninth - cereals and pasta.What to eat to lose weight fast?what grainThese are wheat, rice, millet and buckwheat.The pasta should be firm.A portion of cereal (pasta) is 200 grams.
- Tenth - bread.The amount of bread per day is 30-40 grams.Instead of premium white bread, you should eat whole grain or bran bread.Eating baked goods during weight loss is unacceptable.You can afford it only in the maintenance phase and then in very small quantities.Be sure to observe the time of eating (unhealthy food should be eaten in the morning).
- Eleventh - salt.You should add a little less salt to food than usual.For taste, it is better to use spices: pepper, nutmeg, marjoram, coriander, curry, oregano, cloves, lemon balm, ginger.
And finally about sugar.We completely rule it out.Sugar is an empty and completely useless calorie.
A menu that leads to weight loss
The daily menu of proper nutrition for weight loss includes the options listed below.
Breakfast options
- Oatmeal (ingredients: milk, oat flakes, dried apricots, raisins), milk (glass), soft-boiled eggs (2 pieces);
- fish cooked in batter;mashed potatoes and milk (glass);
- Muesli and milk, egg (1 piece), fruit juice.
Second breakfast options
- yogurt, 2 bananas, orange;
- low-fat cottage cheese and sour cream, apple;
- Pancakes filled with cottage cheese and milk.
Lunch options
- Chicken noodles (soup), buckwheat porridge and mushrooms, pumpkin and tomato salad, juice (glass);
- fish soup, chopped vegetables, a piece of meat, juice (glass);
- Borsh, zraz (tomatoes and cheese), buckwheat porridge, cocoa.
Lunch options
- sandwich (bread and cheese), milk (glass);
- salad (tomatoes and sour cream), juice;
- Yogurt and any fruit (in season).
Dinner options
- A piece of chicken, chopped vegetables, green tea;
- Greek salad, fish cutlet, milk;
- Boiled vegetable salad (vinaigrette), boiled chicken, green tea.
If the food menu includes juice, then you should know that it is not store-bought juice, but homemade, with a small amount of sugar.
nutritional properties
Health and nutrition are on the same level according to the rules.Therefore, be sure to follow the above principles and remember the peculiarities of your new eating behavior.
- Eat 3-5 times a day.
- Eat a variety of foods.There is no monotony.
- During the week of Billing, we eat more fish and meat.
- Alcohol is excluded.
- We do not eat preservatives.
- We drink mineral water instead of sweet drinks.
- We always prepare new dishes.
- Prohibited: chocolate, flour, marshmallows and ice cream.
- We don't overeat.
Sports and weight loss
Sports will speed up the weight loss process.The main thing is daily exercise.Do not torture yourself with one-hour exercises;It is enough to spend 5-20 minutes on training.
Competent fitness trainers say that you must follow the nutritional recommendations during exercise.In particular:
- A competent approach to weight loss assumes that a person always has enough sleep.Lack of sleep is perceived by the human brain in the same way as malnutrition.
- For a slim waist, eat plant-based food for dinner.
- Do not eat before going to bed.
Cardio exercises are a good stimulant for proper weight loss.They last an hour and a half.At this time, subcutaneous fat is transformed into muscle mass.
keep calmNervousness is not a weight loss aid.
Always expand your food horizons.The strongest and most famous athletes know almost everything about the rules of nutrition.More than all nutritionists, of course.
Following the above recommendations, sometimes the weight loss process lasts a long time.what's the matterWhy is this so?It turns out that you need to know how to eat while training.
The maximum effect is achieved in the following cases:
- The diet contains proteins and carbohydrates.
- Carbohydrates fuel the brain and muscles during exercise.By consuming carbohydrates, we help the body to use energy and burn fat stores.
- During exercise, proteins are used as amino acids for your muscles.Proteins do not release energy, but will start protein synthesis after exercise.
- If the amount of fat in the diet is less than 3 grams.
- Fat significantly slows down the rate of digestion and the work of an organ such as the stomach.If you put fatty food on your plate before training, you will experience nausea and colic during training.
Before training you should eat:
- Omelet (only white) and oatmeal;
- meat (turkey, chicken or just breast) with bread (only coarse ground), rice;
- Steak (lean) and fries.
As for feeding time:
- Soup and salad should be eaten in large portions 2 hours before the lesson.At the appointed time, the food will be absorbed and the stomach will be emptied.
- Porridge and cottage cheese - half an hour before training.
- If you want to not only reduce body fat, but also build muscle, eat fruit with a protein drink before your workout.Reception time is half an hour before the start of classes.You should eat fruits that have a low glycemic index: strawberries, apples, pears.Drink - whey protein drink.
For better mobilization of fat from cells, drink strong green tea or coffee 30 minutes before exercise.Then a lot of fat and less amino acids, glycogen and glucose will be burned.As a result, you will feel tired later than usual during exercise.And after training, you will not have a headache.The effect of strong tea (coffee) lasts for about 2 hours.
You don't need to eat anything after training.The body dissipates by digesting food, not by destroying fat deposits.If you're feeling hungry, it's best to drink a glass of regular milk or a protein shake.
After training (after 20 minutes), the body actively consumes carbohydrates and proteins.Recovery occurs as well as muscle growth.Calories do not turn into fat.
It is best to drink liquid carbohydrates after exercise.For example, grape or blueberry juice.Trainers also recommend filling the body with proteins.It would be better if it was a protein shake.You should drink it immediately after the lessons.An ordinary egg white can replace the cocktail.You can also eat any protein food.The main thing is that it is a small portion of protein product (about the size of your palm).Milk, yogurt, fatty pork, cottage cheese are not the best options for post-workout nutrition.Eat the chicken breast (skinless) but not the legs.
In addition, after the training, chocolate products, tea, chocolate are excluded.The reason is that the drinks contain caffeine, which has a negative effect on the functioning of insulin.
Conclusion!Exercise in the morning.Drink coffee (tea) before training.After the lessons, take a break for 2 hours and drink coffee only after the specified time.
Now it is clear how to eat before and after training.what can you drinkThe drinking regimen is as follows: drink water (1 glass) before doing the exercises;Drink in small sips after 20 minutes during training.
If your training lasts for an hour or more, then drink special sports drinks.They are useful because their composition contains useful elements.It is allowed to drink freshly squeezed juices (only natural).
If you do not attach special importance to the drink, there is a high probability that the exercise will not work due to the lethargy of the body.
And one more thing.Don't just drink when you're thirsty.By the time you feel this, your body will already be dehydrated.why is this happeningBecause training at an intense pace makes the receptors of the throat and gastrointestinal tract less sensitive.You should drink constantly.
Bad symptoms include:
- headache
- thirsty
- lack of appetite
- tiredness
- dry lips;
- irritability;
- Dry mouth.
If you experience at least two of the symptoms listed above, be sure to start drinking water immediately.If it is completely unbearable, stop the exercises.
If you still can't lose weight, look at yourself from the outside and do an analysis.Maybe you don't understand how the human body works, so you're not meeting his needs properly.Or you think you're doing everything right, but you're not.You don't know what food groups exist and how they interact with each other.
Let's summarize.Weight loss is also possible at home.It is enough to eat right and do physical exercises every day.