Weight loss right

Currently, the excess weight is a big problem. In fact, the presence of chili leads to the appearance of health problems (cardiovascular diseases, diseases of the musculoskeletal system, articular). Also, excess weight and we appear to be complex and, as a result, the stress, the depression.

How to lose weight in an effective way and, with this, right?

The main mistakes of weight loss

weight loss right
  • the lack of specific objectives, i.e. the knowledge on the proper to lose weight, you do not know that in the end want to get. Or put unrealistic goals (mature woman wants to weigh a young girl). What to do? Attract the medical and nutritionist to evaluate the possibility of weight loss. Equal to plan. You need to determine for themselves — on how many kilos you want to lose weight, and for how long.

  • Also, you should know — why you want to lose weight? The answer depends on the result of weight loss. You need to lose weight for themselves, and not because someone wants it.

  • There is no need to weigh, because it is often the result of weight loss is not visible immediately. It is enough to weigh once a week.

  • Stick mode the correct power supply always! Always before breakfast, even if you are not accustomed to it. It is not possible to skip a meal, there is no need to die of hunger, otherwise the body will "store" the fat.

  • Do not eat too much, because even if only used useful products in large amounts it becomes thick.

  • Do not forget the consumption of protein, otherwise you will lose weight by reducing muscle mass and not fat.

  • Daily calorie intake your diet should be no less than 1200 calories, otherwise your metabolism slows down and you do not lose weight.

  • Need to eat at least a litre and a half of water a day, but many people drink to little.

  • And, last, do not entrust to anyone the responsibility for your weight. How much you weigh — it just depends on you! Then, if you do not lose weight, it means that you do not have a sufficient motivation, just need to start working on yourself — and all you get!

The principles of proper nutrition

To lose weight successfully, you need to remember the rules of healthy eating and respect throughout their lives.

The basis of a correct diet for weight loss is the principle — energy value of the ration should meet the energy costs of the body. If this rule is violated, and you consume calorie foods (sugar, potatoes, bread, etc) the more that energy costs, is the excess weight.

According to the principle of a correct diet for weight loss – the chemical composition of the diet should meet the physiological needs of the body. Every day in the body must make 70 essential ingredients, not synthesized by the body. For this, the diet must be varied.

The third principle of proper nutrition to lose weight – proper diet, that is, the alternation of multiplicity, the regularity of the meals.

Power mode each person chooses individually according to the needs of the body, physical activity, age.

To eat well, to not gain weight, it is necessary to respect the basic rules of a correct diet:

  • >Often you eat fruits and vegetables (but vegetables they need to eat more fruit, because fruit is a lot of sucrose and calories, and also because they have a lot of minerals, vitamins, fibers, necessary to reduce the weight),
  • You need to drink plenty of water (two liters per day), the better — mineral water. Do not drink carbonated soft drinks, because it is harmful to the body. Water improves the digestive system, a positive effect on the skin.
  • Reduce to a minimum the consumption of bread rolls and other derivative products, biscuits, candies, cakes, etc But, it is not necessary to give up the sweet, because due to his lack of a bad mood, fall in mental capacity.
  • Breakfast is porridge. But, polenta cooked in water and without the addition of butter. Can add fruit — banana, raisins, apple. The cereals are "long" carbohydrates, once absorbed in the body, they provide the body with energy.
  • Are in constant motion, every exit, go in the pool, aerobics, fitness, once a week, attend night clubs, the more that walk (a minute to make not less than 100 points).

  • During the period of administration of food – focus on food. Do not watch tv, not read, not talk. Otherwise, the brain is the power supply to the body's hunger signal, even if you have already eaten.
  • Replace harmful very caloric products that are less harmful and less caloric. For example: replace the pork, beef, chicken, sunflower oil, olive oil to replace the olive oil, cream, natural yogurt, sugar, sweetener.
  • Limit the consumption of alcohol, because alcoholic beverages contain a lot of sugar, which negatively affects the figure, the health (do not drink more than a glass of wine at a time).
  • Reduce the size of the portions, eat ½ the portion consumed by you. What to use small plates.
  • Purchase the most high quality and expensive products. But do not go into the store on an empty stomach. In fact, in this case you buy the products do not meet the principles of proper nutrition. For the purchase of products buy more products of vegetable origin, meat, fish.
  • Do not focus on a particular set of items, use new recipes.
  • Do not eat after 19.00. Or if you are eating — let dinner will be easy ((of fruit or vegetables, or 300 grams of low-fat yogurt (cheese)) – 3 hours before bedtime.
  • Periodically, you can eat something sweet and flour, for a healthy diet is not tired.
  • Counting calories used. To keep in shape, you need to every day consume no more than 1200 kcal,and for the loss of weight – only 800 kcal.In addition, the grocery shopping, pay attention to their calories per hundred grams.
  • Do not be nervous, because the stress does not help weight loss. To avoid stress: dedicating at least thirty minutes a day, aroma baths, massages, listening to music, walking.
  • Do not eat too much, get up from the table a little bit hungry, in this state the body more quickly recover the food.
  • and, of course, you need to use products for weight loss.

Products to help you lose weight

food for weight loss

Which products to promote weight loss?

  • Apple contains many trace elements, vitamins, improves the functioning of blood vessels and heart, increases the immunity. And because of the content in quercetin (a substance with anti-inflammatory action), has a negative effect on the cancer cells. People who eat an apple a day, does not risk for Alzheimer's disease.
  • Fish – plate, for the prevention of cardiovascular disease. His need to eat three times a week for lunch. After all, fish contains Omega-3 fatty acids, which positively affect the cell membranes.
  • Garlic — strengthens the immune system, prevention of colds, helps to improve the functioning of the GASTROINTESTINAL tract, is a defense of the body against the development of cardiovascular disease, reduces the risk of getting cancer.
  • Strawberry – vitamin c a couple of times more than the lemon, also, iron, which improves the immune system, and even essential oils to prevent the onset of cancer.
  • Carrots – it is able to neutralize the free radicals that destroy the genetic structure of an organism and cause cancer, thanks to the large amount of beta-carotene. Also, carrots improve the skin condition and eyesight. If you eat carrot salad, with sour cream, because the beta-carotene is soluble in fat.
  • Chilli speeds up the metabolism, which helps to reduce the weight because of a particular substance that promotes the production of large quantities of gastric juice, which prevents the growth of harmful bacteria in the GASTROINTESTINAL tract.
  • Green tea helps to improve metabolism, reduce weight (if used 4 cups of tea per day) with the active ingredient. The man, drinking green tea is immune from the cancer of the prostate, atherosclerosis.

Tips for combination products

  1. The proper intake of protein: protein use all of the products do not contain starch (celery, spinach, zucchini, onions, legumes, beans, plant carrots, cabbage)
  2. The use of starch: the use of products containing starch, add their leaf green vegetables. With the products containing starch, combine well with vegetables in a light (radishes, cabbage, peppers, tomatoes). The starch-containing food, which are not combined between them (e.g. bread and potatoes), they may not be used together because they are digested in a different way. Starchy foods should be chewed well, for a learned body. This is the food that is best eaten at lunch.
  3. The correct consumption of fruit: they can be combined with nuts, vegetables and tubers do not contain starch. The fruit is best not to eat instead of a snack just to eat 30 minutes before a main meal,or to let a substitute for breakfast or dinner. Well you fit with each of their fruit, matured in a season.

A proper diet per day to lose weight:

  • Once after the sleep, the body does not need food, because it has not spent still full of energy. Then, you can eat something light, for example, fresh fruit, drinking a fruit juice or vegetable puree, fruit or cereal. Fruits and vegetables the body digests quickly and give him energy.
  • We observe the order of the day: get up at 6 in the morning, once you drink a glass of warm water to start the work of the digestive system. And start to make breakfast when you want to eat.
  • From 12 to 14 may eat abundantly, then relax.
  • >18 – 19 a little dinner,after having eaten vegetables + protein.

Lose weight without dieting is possible

menu for weight loss

— You need to eat five or six times a day, eat fiber-rich foods (i.e. you have to eat 2 vegetables at every meal). Also, we must not neglect the fruit, which contain vitamins and fiber (eat every day an apple). And lose weight.

— Adjust the level of insulin in the blood to reduce the amount of body fat!

The fact is that the body receives energy from glucose and fat. Use human food, the blood glucose level increases. Under the action of the insulin released during the meal, the body burns glucose, but apart from the calories that lays in the form of fat. The inventory of glucose sufficient for a couple of hours, while in the cold season, both during the exercise are generally for a short period of time.

If you want to lose weight without diet, you need to make sure that the fat has disappeared. But, it doesn't burn until the level of insulin overvalued (which favours the accumulation of fat). Only when the levels of insulin drops, the body to burn fat.

— In order to lose weight without dieting, eat: fruits, vegetables, foods that contain protein (yogurt, yogurt, cheese, cottage cheese).

But, do not eat foods with high content of sugar and fructose.

Also, refrain from high calorie foods.

Many women, after trying a lot of diets, you ask to lose weight without a diet, but a way to not feel good again?

Effective weight loss is possible if:

  • You will lose weight slowly (a pound a week, that is less than four pounds in a month), but without follow diets. In this case, the result will be constant, without damage to health.
  • select slimming propitious moment in life.
  • accept the firm decision to lose weight, get closer to him, with all the responsibility, gives no one down with the chosen path.
  • your attitude is positive, you must believe in success. Feel so, as if you had already lost weight.
  • If you are a person who suffers from obesity, elderly or have health problems, consult your doctor before weight loss.

How to stay in shape without the diet

  • Do not eat after 18 – 19 hours;
  • Eat only natural, freshly prepared products. Forbidden to drink semi-finished products, bakery products, cakes, sweets, sugar, foods containing saturated fats (fat meat, fat, fatty dairy products) and trans fats (margarine, bakery products, cakes).

  • Drink about two litres of water a day (including tea, coffee, other beverages).
  • Eat lots of fresh fruits, vegetables, drink fresh fruit juices.
  • Once a week to do a day of fasting. And once a month do a day of fasting in the water. This will help to remove toxins from the body.
  • Need to sleep eight hours a night for normal metabolism.
  • Need to move more to the fresh air.
  • Combines the principles of a healthy diet and exercise. Workout needed for weight went away because of fat and not muscles. This is unacceptable, if you successfully lose weight. During the training, you must choose suitable for their level of intensity.Can make you a custom program of loss of weight. To this:
  1. Discover the ideal weight for you to a special formula, for example, the formula of Broca, taking into account the weight, height, age, sex, body type.
  2. Calculate daily calorie intake for you with the aid of a computer. But, recall that daily calorie consumption should be not less than 1200 kcal, otherwise it will damage to health. On the basis of your daily calories, you will learn the amount of protein, fat, carbohydrates, necessary.
  3. Considering daily calorie intake, your need for protein, fat, carbohydrates, you will be able to choose the products properly useful given their calorie intake, and create a menu for a week. And then, it is a habit and you can quickly count the calories.
  4. Begins to train, do exercises for weight loss.