A balanced diet and healthy diet are the cornerstones of losing weight and getting stable and long-term results. For weight loss to be effective, you need to revise your daily diet, follow the diet, get adequate rest, and do more physical activity. Strict diets and an abrupt rejection of the usual food can lead to a quick result, but the harm to health of fasting will outweigh the joy of shedding pounds. In addition to malaise and mood, constant feelings of hunger and guilt because of night trips to the refrigerator, you will experience short-term weight loss. The kilograms and inches lost will return, possibly in greater numbers. The body faced with a calorie deficit will activate a defense mechanism and accumulate fat reserves in a larger volume than before. In addition, diets like these can lead to dehydration and a decrease in muscle tissue, resulting in sagging and sagging skin, muscle weakness, and early wrinkles. As a result, numerous diets based on fasting or severe reduction in diet do not lead to effective weight loss and do not produce sustainable results. Proper weight loss requires a different approach and, most importantly, a competent and long-term weight loss program.
Correct weight loss and diet program
Losing weight properly is a time consuming process. Obesity should go away for a long time, ideally forever. Hence, you have to prepare for a long battle with body fat. Weight should decrease gradually, no more than 1, 5-2 kg. during the week. If you tighten the conditions for losing weight, the result will be the opposite, the arrow on the scales will creep up and efforts will be wasted.
Losing weight must begin with developing a balanced diet that contains the necessary amount of nutrients and nutrients for the body to function properly. At the same time, the calorie content of the food should not cause fat accumulation. For proper weight loss, a diet that eats often (5-6 times / day), but in small portions, is suitable. If your work is not associated with high physical activity, and for various reasons you cannot do sports, then you should significantly reduce the amount of calories burned per day.
Remember - for weight loss to be effective, the body needs to use more calories than it gets from food. First of all, you need to avoid fatty and high-calorie foods. If it is very difficult to completely abandon the usual and favorite dishes, you can replace products: for example, pork can be replaced with veal or chicken, sweets can be replaced with fruit. It is impossible to completely abandon fatty products - this leads to their deficiency and metabolic disorders in the body. Since fat is necessary for the full functionality of the body, at least 30-40 g must be consumed per day. You can get the required amount of fat by including dairy products and vegetable oils in the diet.
A balanced diet for proper weight loss:
- Fresh vegetables, fruits, and herbs should make up half of your daily diet. They enrich the body with vitamins and minerals. Dietary fiber helps to cleanse the intestines and normalize digestion, stimulate metabolism. The low calorie content allows you to consume plant-based foods in sufficient quantities to create a feeling of satiety.
- A quarter of the diet should consist of high protein foods. Lean meat and fish, eggs, and some types of legumes (beans, soybeans) provide the body with the amount of protein it needs to build cells.
- Another quarter of your diet should consist of foods high in slow (complex) carbohydrates. The body needs energy, which it gets from carbohydrates. The diet should include cereals, whole wheat pasta, mushrooms, vegetables, and fruits.
To lose weight properly, you need to keep track of calories from food throughout the day. A diet or diet diary will help you keep records, make the necessary calculations and record the results.
An approximate daily menu for effective weight loss
The suggested daily feed ration is designed for 5 meals. Despite their dietary orientation, meals and products make your diet varied and weight loss enjoyable.
1. Reception
- Oatmeal in milk with raisins and honey.
- Kefir or whey.
- Apple.
- Coffee with milk and sugar.
2. Reception
- Three boiled eggs.
- Lean meat (veal, chicken).
- Cheese.
- Salad.
3. Reception
- Chicken Breasts - Boiled or Steamed.
- Braised vegetables.
- Orange.
4. Reception
- Cooked or steamed fish.
- Broccoli.
- Cauliflower.
- Apple.
5. Reception
- Cottage cheese (fat-free).
- Peanut nuts.
- Raisin.
- Half a large grapefruit.
The proposed diet is designed to diversify your diet and make effective weight loss comfortable, prevent hunger attacks and breakdowns. Small portion sizes and frequency of meals allow a quick absorption of the vitamins and elements and ensure a feeling of satiety. If you are hungry in the evening, you can eat carrots. Long chewing and low calorie content of this product will help manage the feeling of hunger.
Useful tips for weight loss and health
Proper weight loss requires drinking plenty of water to restore fluid balance in the body. It is recommended to drink at least 2. 5 liters of water a day. This will cleanse the body of toxins and pollutants.
The daily water requirement can be calculated using a simple formula: 30 ml. For every kilogram of your weight. Besides, all you need to do is count drinking water or tea. All other liquids (broth, milk or juices) are not counted. It is recommended to drink 200 ml of water before and after each meal. This helps your digestion and speeds up your body's metabolic processes.
Significantly increase the effectiveness of weight loss through exercise. Regular exercise actively burns calories, increases muscle tone and strengthens the body. Effective weight loss takes time and dedication to self improvement. But your efforts will not be in vain - you will not only lose weight, but also correct your figure.