Recently, more and more conversations have been on the subject of proper food.Unlike diets, this approach allows not only to lose weight but also completely change your lifestyle, normalize the digestive tract and improve health.If you act in stages, then you can avoid breaking down and relying on the fact that extra pounds will never return.
How to lose weight quickly to a woman or a man: Where to start eating?
The first stage involves compliance with simple recommendations that will make it possible to tune a balanced diet, cleaning the body and even start discarding extra pounds.
Remove "Food Waste": Does what does that mean?
First of all, it is necessary to completely remove the "food waste" that does not benefit from your menu:
- bread products made from flour in/s;
- sauce, semi -finished meat products;
- soda, packaged sweet liquids;
- Ketchup, mayonnaise and other finished sauces;
- sugar and cakes;
- Fastfood (hamburger, chips, potatoes, various foods, etc.).
All of these products have low nutritional value, so they are unable to constitute a lack of vital substances in the body.Moreover, such food is characterized by high calorie content and leads to intense formation of fat deposits.At the same time, a person does not feel a feeling of satiety, as from a full dinner, and as a result eats more than planning.
Exclude alcoholic beverages: Will it help in losing weight?
You can argue for a long time if there is damage to the use of strong drinks, provided that reasonable restrictions are observed.But after deciding to switch to PP, it is necessary to completely abandon the alcohol at least until the body weight returns to normal.
There are good reasons for this:
- Studies confirmed that alcohol acts on neurons that control appetite, which causes severe hunger;
- Even a small amount of strong drinks can encourage a person to forget his determination not to eat harmful products;
- Alcohol delays water in the body, due to which during the weighing control you can notice a "stretch" and lose motivation;
- Snacks and foods consumed along with alcoholic beverages have high calorie content;
- Ethyl alcohol slows metabolism, which prevents weight loss.
To lose weight, you need to decide the drinking mode
By deciding firmly to start eating properly, you need to teach yourself to drink clean water in enough volume.The fluid suppresses the appetite and helps not to overdo it.Moreover, the water that enters the body is involved in the most important processes, including the breakdown of fats.
Drink from 1.5 to 2 liters of water per day (6-8 cups of 250 ml).At first it may seem difficult, but then it will become a useful habit.It is important to use the juice slightly all day:
- 250 ml in the morning after waking up;
- 250 ml half an hour before each meal;
- 250 ml before and after training;
- 250 ml one hour before bedtime.
In order to remember the need to drink water, you can put one of the special apps for free on your phone.
Should what should include the regime in order to use it to sit in PP?
This is one of the most difficult but important steps that seeks to start eating from the regime:
- 7 hours - a hearty breakfast;
- 10 hours - first snack;
- 13 hours - lunch;
- 16 hours - second snack;
- 19 hours - dinner;
- 21 hours - curd or kefir.
Time is shown taking into account the rise at 6am and go to bed at 10:00.You can easily adjust the way in accordance with your routine.
The rest between the two meals should not be longer than 4 hours.
Weight of a part-200-250 g.This principle of power accelerates metabolism, allowing throughout the day to feel strong strength and strength.
How to awarded a change in the lifestyle and menu?
If the goal is not only to lose weight, but also to maintain the resulting life result, you should allocate to change food habits forever.Many people who decided to move to the PP dream that when they lose weight, fast food and other harmful products will begin to eat again.This approach inevitably leads to weight fluctuations and a deterioration of health.Kilograms will either leave or return again.
Proper nutrition is a way of life, not a temporary measure!
Sitting on a strict diet is also not the most reasonable solution to start losing weight, as it is very difficult to resist a sharp decrease in diet calorie content for more than 3-4 weeks.
Some manage to get rid of 3-5 kg during this period, but most of this weight is not adipose tissue, but the water that leaves the body when limiting the use of saline and sweets.The body quickly adapts to the lack of calories and after it returns to the usual diet begins to accumulate fat much faster.
It is recommended to throw a diet now and switch to the right food.Changing the lifestyle is easier, while there are still no serious problems with metabolism and health caused by weight fluctuations.
How to switch to healthy eating?
You can proceed with the second phase as one month after the start of the first, and immediately after the decision is made to adjust your diet.At this time, you need to start choosing products more thoughtful and liaise with diet.At the same time, useful habits are obtained, which help to finally switch to paragraphs.
Eat complex carbohydrates, make a list
It is wrong to think that people who are looking to lose weight should avoid any carbohydrates.Complex carbohydrates are one of the main components of the diet that gives the brain a saturation signal.They break into the body for a long time, do not lead to blood sugar and allow you to feel satiety for a long time.
Complex carbohydrates include:
- brown rice;
- whole grains;
- Pasta products from solid varieties;
- baked bread from rye or whole flour;
- root;
- vegetables;
- legumes.
On the contrary, the use of simple carbohydrates should be minimized.
They are included in such products:
- cakes;
- Baking white flour;
- dried fruit;
- white rice;
- some types of sweet fruits;
- pasta made from height flour;
- Heart, etc.
Simple carbohydrates absorb quickly, cause an insulin jump, which then falls quickly and causes hunger.A person eats again, and the non -calories spent are deposited in the form of fat.
Change access to the cooking process
At this stage, you need to pay attention to the respect of two rules:
- Reject fried products in oil.Such food is more calorie, increases cholesterol levels and increases the chance of developing heart and blood vessel pathologies.It is better not to fry food, but simmer or bake with natural spices.If necessary, prepare, for example, fried eggs, you should use an anti -style pan that allows you to do without oil.
- Reduce heat treatment of plant origin.In the process of preparing cereals, fruits and vegetables, fiber is destroyed.This component reduces blood sugar, stimulates the digestive tract, quenches hunger for a long time.
For example, boiled carrots are a simple carbohydrate, and the raw is a useful source of fiber.Of course, when preparing some vegetables, frozen products and cereals, you cannot do without cooking.In this case, it is necessary to ensure that the food does not turn into mashed potatoes, completely without fiber.
Know what can be eaten during the day
With PP, you must adhere to the following rules:
- For breakfast, it is useful to use complex carbohydrates and little protein.It is worth starting to get used to the morning porridge.
- At lunch, the body requires complex carbohydrates as well as vegetables and proteins.A good option is a salad with steam/vegetable + roasted or prepared for a pair of meat/fish with a side dish.
- The perfect dinner is a bird/fish/chicken egg + vegetables.
- The number of carbohydrates used during the day should decrease in the morning in the morning, and the number of proteins, on the contrary, should increase.This is due to the fact that carbohydrates give us energy, and proteins contribute to tissue regeneration, which occurs at night.
- It is desirable for snacks to include protein and carbohydrates.
- Afternoon (after 16 hours with a standard schedule), it is undesirable to eat fast fruits and carbohydrates.As an exception, you can enjoy a green apple.
- To go to bed without a feeling of hunger, you can drink a glass of kefir or eat curd one hour before going to bed.Fat foods and carbohydrates before bedtime are not recommended.
Organize physical activity: what should it be?
An inevitably sitting lifestyle leads to a deterioration of the state of health.With a lack of physical activity, muscles become weak and atrophy,
And the mass of bone tissue decreases.As a result, pathologies such as:
- scoliosis;
- osteoporosis;
- Cardiovascular disease, etc.
To ensure enough physical activity, it is not necessary to buy a reconciliation in the hall.May:
- exercise;
- Engage in yoga;
- participate in sports games;
- Run by bike.
To begin with, it is enough to train for 15-20 minutes a day, then this time can be increased, focusing on your well-being.
In the presence of contraindications to physical exercise (for example, overweight more than 30 kg), you should start walking half an hour a day.First you need to take 5,000 steps daily, and then add 1,000 steps every 7 days, following the results in a special application for a smartphone.
Remove stress and lack of sleep
The role of sleep in the process of weight loss cannot be underestimated.In case of blood deficiency in the blood, the level of cortisol hormone stress increases, which prevents fat burning, increases.Moreover, cortisol promotes the accumulation of the fat layer, especially at the waist.
The concentration of stress hormone can increase with excessive consumption of caffeine drinks, psychological and physical overload.
For many people, switching to proper nutrition seems to be impossible.But if you act sequentially, without moving away from your goal, you can get a step by step from bad habits, to gain health and harmony.