Excess weight is one of the main problems in all over the world. This happens because of the fact that people eat junk food, and if they try to eat healthy, do it properly.
Another cause of excess weight is the lack of even a minimum of physical activity. Our article aims to find out what is a simple diet for weight loss and how it works.
What are the methods effective?
You can lose weight in two ways:
- use of drugs and biologically active supplements. In this case, you must be extremely careful and before starting the administration of any medications, be sure to consult a doctor. Another disadvantage of this method is significant enough, the cost of additives. Import of medicines and food Supplements cost a lot of money and luxury counterparties will not give positive results;
- precisely for this reason, many decide to stick to your diet and proper nutrition. Because this method is not so expensive and less dangerous. In addition, the diet offers simply and quickly out of the scene, with the excess weight.
The rules of weight loss
To get rid of the extra pounds you need to follow some tips:
- a correct food intake. The food must be consumed at least 3-4 times a day in small portions. The dishes use the small size for his place no more than 250-300 g of food;
- the counting of the calories. For this you can refer to a dietitian to determine the number of calories, taking account of the characteristics of the body, or calculate by yourself. Today, particularly developed a calculation formula can be found on the internet, it is very easy to use. Union of diet, depending on the resulting value. To do this, use the current tables calorie foods;
- products. A variety of food should be consumed in a given time of the day. For the breakfast, suitable foods rich in complex carbohydrates. For dinner is better to eat vegetables, fish, yogurt, cheese and other dairy products;
- consume the right amount of water. The human body is 80% consists of water. Therefore, for its correct operation it is advisable to drink plenty of fluids. Doctors recommend to drink every day for at least 1.5-2 litres. The amount of tea, coffee is not included in the installed norm. If the weight of a person more than the norm, or is engaged in a heavy physical work, the amount of liquid necessary to increase up to 3-4 l. Also the amount of water depends on climatic factors, the higher the temperature, the greater is his need to absorb the human body;
- physical activity. For the normal functioning of the human body, the normal level metabolism need to exercise. If there is time and extra money to visit the sports centres, it is enough to do gymnastics in the morning and in the evening held a minimum of 5 km. With the help of a simple diet program and also small physical exercises bring the body adjusts pretty quickly;
- an important role has also the sleep. Should last on average 8 hours, with a low amount of a person with reduced immunity.
The rules for a simple diet
To date, there are hundreds of simple diets for weight loss, which let a week to throw down a couple of pounds.
The products on which they are based, must have the following properties:
- availability. Refers to the ability to buy the products for the menu in any store. The food is to the diet is quite popular, the only change is the mode of treatment, and weight portions;
- receptivity of the body. A person should not be the cause of allergic reactions to products used in the food during the diet. It will be even more difficult with his staff, if the components are causing disgust or dislike at pleasure;
- the cooking must be done quickly. Choose a diet, where all the components are made without any particular costs, time and forces.
Important to the principles of a simple diet
As they say the people who have already tried the effectiveness of a diet easy, depending on the initial weight for a week can you lose weight at least 4 kilograms.
The more simple your diet should be based on some principles.
- The diet can not be in contrast with the basics of proper nutrition, weight loss should be natural;
- Must be a count of continuous calorie intake. On average, a norm which is not more than 1600 kcal per day;
- The diet must be present in the fiber, which cleanses the body of toxins;
- The meals must be more, however, the portions may not exceed 200 g. This principle will help the body to rebuild, in mode of burning fat, and will not be strong overload;
- It is recommended not to skip meals. This can lead to a worsening of the stomach and have a negative impact on the skin in the beings;
- In the menu must be present vegetables and fruits, this will help you to saturate the body with vitamins and other beneficial substances;
- An important rule is to slow the consumption of food. An appointment should not take more than 20 minutes.
For blunting hunger you should drink a glass of water before a meal. The last time that it is at least possible 4 hours of sleep, but not later than 6 hours in the evening.
An example of the easy menu, the diet
Recommend that you familiarize yourself with the classic option of weight loss, you can take as a basis, creating your diet.
The first menu.
- Breakfast: oatmeal, apple and coffee;
- Lunch: vegetable soup, 200 g of fish, and so much of the stew of carrots;
- Snack: 1 fruit and a glass compound;
- Dinner: vegetables, boiled meat, a cup of yogurt, orange.
After that it is allowed to drink only water. The best result will be achieved, if the sleep is complete. Still, as the doctors say, simple diet for a week is considered good for the prevention of various diseases.
The second menu.
- Breakfast: porridge of oatmeal, a tasty apple, fruit, salad, topped off with low fat sour cream or yogurt, tea, infusions of camomile or mint, and low-fat cottage cheese with fruit;
- Lunch: a First dish – vegetable soup, the ear of the low-fat types of fish, chicken broth. A second fish dish steamed or boiled, lean meat. Side dishes: steamed vegetables and sauce, meat and vegetables;
- Snack: fruit, fruit juice or a fruit juice;
- Dinner: vegetables, salads, as a condiment, you can use olive oil or lemon juice. Yogurt, fat-free ricotta cheese, and citrus fruits.
Adhering to the proposed menu, after a small amount of time you will be able to determine the amount of food is necessary to live a normal life without increase in weight.