If you eat properly (control the quality and quantity of food you eat), you can lose weight well. While children usually have their due dates, and very few manage to keep the weight off after them, proper nutrition is the key to a beautiful, slim figure for many years.
What not to do
Proper nutrition does not comply with the following points:
- Uncontrolled portions of food: the healthiest food will become the first enemy if you consume it in immeasurable quantities without following the regime.
- Constant stress that leads to excess weight. To lose weight, try to avoid stressful situations and get your nerves in order.
- Water restriction. Drinking a lot of fluids is not recommended, but water is still the main product for weight loss. It helps the body to function properly and plays an important role in the metabolic process.
- No calorie counting. A healthy diet involves carefully counting the calories you eat each day; the excess will remain on your hips and stomach.
- Skipping breakfast. It is a breakfast that builds up the whole next day and will help the body to endure tirelessly until the second breakfast or lunch. In the morning, you need to eat a portion of complex carbohydrates, fiber and protein in order to have energy and not look longingly at the bakery section of the supermarket.
- Lack of vegetables or their low consumption. Raw or stewed vegetables are a storehouse of many vitamins that will help you lose weight. There are so many of them that you will find varieties and types of vegetables that will suit your taste.
- Lack of sleep. It has been proven by doctors, nutritionists and athletes that sleeping less than 7 hours leads to the creation of hunger hormones, and the amount of protein, which is responsible for normalizing appetite, drops sharply. Don't exhaust your body with lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women, by eating properly, expect to get their figure in order quickly. It is worth taking a closer look at yourself and eliminating the reasons that will prevent you from achieving your goal.
Weight loss products
For a beautiful figure, you need to understand how to eat properly in order to effectively lose weight, which products to use. The right amount of protein, fat, carbohydrates and vitamins will help the body achieve the desired result without stress.
Squirrels
Protein-rich food is necessary for a "quality" body: it contributes to the creation of muscle cells. Their lack in the body leads to the creation of loose fat. You need to consume 1-1. 3 grams of protein per day, for athletes the figure increases to 1. 5 g.
Products containing protein:
- White meat of chicken, rabbit or turkey;
- Young lamb, veal or beef;
- Low-fat dairy products;
- Eggs, preferably quail;
- Tofu cheese;
- Nuts;
- Soy milk.
Fats
Fats are necessary for every person. It is wrong to believe that they are harmful or have no benefit during weight loss. Their rejection leads to improper functioning of cells and poor absorption of many vitamins.
Vegetable fats help in weight loss, but only if they are used correctly.
A person will need 30% of all the calories he takes in daily. It is important to know that vegetable fats cannot replace animal fats, each type has its own purpose, so they should be consumed in a ratio of 30%/70%.
Products:
- Olive oil (preferably cold pressed);
- Fish oil;
- Herring, mackerel, salmon or trout;
- Dairy fats can be found in fermented baked milk, butter or cream;
- Nuts and seeds.
Carbohydrates
There are simple and complex carbohydrates. Some harm our figure, while others help replenish energy and ensure the necessary satiety with small portions of food.
Simple carbohydrates are found in unhealthy foods, such as sweet carbonated drinks, sugar, pastries and other gastronomic delights - they are the ones that contribute to the formation of extra pounds. Their harmfulness lies in their quick breakdown, which only briefly satisfies the feeling of hunger.
The advantage of complex carbohydrates is their structure. With proper use, you will have energy for a long time, and hunger will not bother you.
You can easily eat two servings of foods a day that contain complex carbohydrates:
- Durum wheat pasta or vermicelli;
- All legumes;
- All grains are useful except semolina;
- Baked potato;
- Products containing starch and sweet vegetables (canned peas or corn do not bring any benefit to the body).
Cellulose
Fiber will not compensate for energy, but thanks to them, the proper functioning of the stomach and intestines is formed, which is necessary for proper nutrition and the desire to lose weight. It creates volume in the stomach and causes a feeling of satiety, but the main work of fiber takes place in the intestines. Fiber stimulates the creation and functioning of enzymes and actively aids in digestion.
It is recommended to take 20-35 grams per day. fiber, is present in the following products:
- cocoa;
- Linseed;
- Apricots, figs;
- Bran;
- Rosehips, almonds;
- Rye bran and whole grain bread.
Vitamins
The purpose of vitamins is to participate in metabolic processes and help the body function properly. To lose weight, you need a regular and balanced intake of different foods.
Lack of vitamins will lead to deterioration of health, metabolic disorders, weakened immunity, and this will only harm your desire to lose weight.
Which foods contain vitamins:
- Greens, fruits, vegetables;
- Nuts and seeds;
- Cereals and grains;
- Dairy products with medium fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited products
Set yourself up to give up foods that are not useful, but only cause the accumulation of extra pounds:
- Chips, everyone's favorite salted nuts, crackers with spices, snacks;
- Popcorn;
- Practicality and instant food;
- Bakery products from stores, long shelf life;
- Mayonnaise (especially with high fat content);
- Prepared food from the store (for example, fried fish or pies).
Diet
Also, when calculating a circle, you can use the simple palm method:
- Daily protein intake should correspond to the volume of one palm (approximately 130 grams);
- Consumption of complex carbohydrates no more than 80-100 g;
- The amount of fat must not exceed 400 kcal;
- Vegetables and fruits that contain the maximum amount of fiber and vitamins in volume should be equal to two palms at a time.
When creating a menu for each day, we recommend that you take into account all the factors necessary for the healthy functioning of the body. Nutritionist or self-selecting regimen, be sure to calculate your physical condition and weight.
Not even a doctor can tell you exactly how many pounds you can lose with proper nutrition, it all depends on the individual characteristics of the body. Some will see visible results within a week, others will need longer, but every woman can lose weight!
Examples of menus
breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- Fish in pastry, mashed potatoes, milk;
- Muesli with milk, egg (maybe quail), freshly squeezed fruit juice.
Second breakfast:
- Yogurt of medium fat, orange and 2 bananas;
- Pancakes with fresh cheese and milk;
- Low-fat fresh cheese with sour cream and apple.
lunches:
- Chicken soup, buckwheat porridge with mushrooms, salad (buckwheat and tomato), a glass of juice;
- Fish soup, fresh chopped vegetables, meat cutlet, glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
in the afternoon:
- A sandwich of wholemeal bread with cheese and a glass of milk;
- Tomato salad seasoned with low-fat sour cream and juice;
- Yogurt and any seasonal fruit.
dinners:
- Chicken cutlet, vegetables (if in season) green tea;
- Fish cutlet, Greek salad and milk;
- Boiled vegetables (you can make a salad from them), boiled chicken and green tea.
Recommendations
When you choose a menu and decide to follow it, we suggest using the following tips that are necessary for a positive result.
Principles of eating behavior:
- We eat at least three times a day (ideally 5);
- We use different products;
- We completely exclude alcohol from the diet;
- We refuse preservatives;
- We replace sweet carbonated drinks with mineral water;
- We prepare only fresh dishes every time;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly and not excessively;
- If you have to eat at work, forget the grocery store, it's better to bring fruit, yogurt or boiled chicken from home.
If you have given yourself some slack and eat foods that are not desirable for a person who is losing weight, we advise you to treat yourself to a fasting day. This should not be fasting, because you will only create new stress for the body and it can have the opposite effect in the form of extra pounds. Sit on kefir or fruit for a day, be sure to follow the regimen as in the main scheme of your diet.