Recently, there have been more and more conversations on the appropriate nutrition topic.Unlike a diet, this method not only allows weight loss, but also completely changing your lifestyle, normalizing the digestive tract and improving health.If you act in stages, then you can avoid being broken and calculated in fact that adding a pound will never come back again.
How to quickly lose weight for a woman or a man: Where to start eating?
The first phase involved in compliance with simple recommendations will help adjust the balanced diet, clean the body and even start eliminating additional pounds.
Canceling "food trash": What does this mean?
First of all, it is necessary to completely remove food trash without benefiting from your menu:
- cake products made from printed/s dough;
- Sausages and products sold complete from meat;
- Soda, sweet packaging juice;
- Tomato sauce, mayonnaise and other finished sauces;
- sugar and confectionery;
- Fastfood (hamburger, chips, potatoes, different snacks, etc.).
All these products have low nutritional value, so they cannot compensate for the shortage of important substances in the body.In addition, such food is characterized by high calories and leads to the positive shape of fats.At the same time, a person does not feel saturated, because from a full dinner, and the result is more than he intends.
Eliminate alcoholic beverages: It will help lose weight?
You can argue for a long time about whether it is harmful from the use of strong drinks, provided that reasonable limitations are observed.But decided to switch to PP, it is necessary to completely give up alcohol at least until the body weight is back to normal.
There are good reasons for this:
- Studies confirm that alcohol affects nerve cells that control appetite, causing serious hunger;
- Even a small amount of strong strong drinks can encourage a person to forget his determination not to eat harmful products;
- Alcohol delays water in the body, so in the process of weight control, you may notice a violation of scope and dynamic loss;
- Snacks and snacks are consumed with alcoholic beverages with high calories;
- Ethyl alcohol slows metabolism, prevents weight loss.
To lose weight, you need to set up alcohol diet
There is a solid decision to start eating properly, you need to teach yourself to drink clean water with sufficient volumes.Liquid prevents appetite and helps not eat too much.In addition, water penetrates into the body related to most important processes, including fat decomposition.
Drink from 1.5 to 2 liters of water daily (6-8 glasses 250 ml).At first, it seemed difficult, but then it would become a useful habit.It is important to use a slightly throughout the 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 an hour before going to bed.
In order not to forget the need to drink water, you can place one of the special free applications on your phone.
What should include the mode to use it to sit on PP?
This is one of the most difficult steps but the most important requires to start eating according to the regime:
- 7 hours - a hearty breakfast;
- 10 hours - the first snack;
- 13 hours - lunch;
- 16 hours - the second snack;
- 19 hours - dinner;
- 21 hours - cheese or kefir.
The designated time takes into account the increase at 6 am and goes to bed at 10 pm.You can easily adjust the mode according to your own habits.
The break between two meals must not be longer than 4 hours.
Weight of one-200-250 g.The principle of this power accelerates the metabolism, allows throughout the day to feel strong and increase strength.
How to adjust a change of lifestyle and menu?
If the goal is not only to lose weight, but also to maintain results throughout your life, you need to adjust to change food habits forever.Many people decided to switch to PP Dream that when they lose weight, fast food and other harmful products will start eating again.This approach certainly leads to weight fluctuations and health decline.Kilogram will leave or return again.
The appropriate nutrition is a way of life, not a temporary measure!
Sitting in a strict diet is not the most reasonable solution to start losing weight, because it is hard to withstand the plummeted reduction in the calorie content of the diet for more than 3-4 weeks.
Some managers to remove 3-5 kg during this period, but most of this weight is not fat tissue, but water leaving the body when limiting the use of salt and sweets.The body quickly adapts to calories and after returning to a regular diet begins to accumulate fat much faster.
Should reduce diet now and switch to appropriate nutrition.Change lifestyle easier, while there is no serious problem with metabolism and health due to weight fluctuations.
How to switch to healthy food?
You can take the second phase a month after starting for the first time, and right after the decision is given to adjust your diet.At this time, you need to start choosing a more thoughtful and responsible product related to your diet.At the same time, useful habits, helping to eventually switch to paragraphs.
Eat complicated carbohydrates, make a list
It was a mistake to think that people who seek to lose weight should avoid any carbohydrates.Complex carbohydrates are one of the main ingredients of a diet that brings saturated signals.They are broken in the body for a long time, does not lead to blood sugar and allows you to feel full for a long time.
Complex carbohydrates include:
- Brown rice;
- whole grains;
- macarone products from wheat;
- Rice toast from black barley or whole flour;
- roots;
- vegetable;
- Beans.
In contrast, the use of simple carbohydrates must be minimized.
They are contained in such products:
- confectionery;
- Baking white flour;
- Dry fruit;
- white rice;
- Some sweet fruits;
- Noodles made from height powder;
- Honey, etc.
The simple carbohydrate quickly absorbed, causing an insulin leap, then quickly fell and hungry.One person eats, and does not spend calories sent in the form of fat.
Change the approach to cooking process
At this stage, you need to pay attention to compliance with two rules:
- Refuse fried products in oil.Such foods are more calories, increasing cholesterol levels and increasing the ability to develop the disease of the heart and blood vessels.It is better not to fry food, but boil or bake with natural spices.If necessary, prepared, for example, fried eggs, you need to use the anti -bridge pan that allows you to do it 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, soothes hunger for a long time.
For example, boiled carrots are a simple carbohydrate, and rough is a useful source of fiber.Naturally, when preparing some vegetables, frozen products and cereals, you cannot do it without cooking.In this case, it is necessary to ensure that food does not turn into mashed potatoes, absolutely no fiber.
Know what can eat during the day
With PP, you must comply with the following rules:
- For breakfast, very useful when using complex carbohydrates and a little protein.It is worth to start getting used to the morning porridge.
- During lunch, the body requires complex carbohydrates, as well as vegetables and proteins.A good choice is a steamed vegetable/grilled vegetable salad or prepared for some types of meat/fish with an extra dish.
- The perfect dinner is a bird/fish/egg + vegetables.
- The number of carbohydrates used in the day will decrease in the morning in the morning and vice versa, the amount of protein must be increased.This is due to the fact that the carbohydrate provides us with energy and protein that contributes to tissue regeneration, which occurs at night.
- The desire is the snacks including protein and carbohydrates.
- In the afternoon (after 16 hours with a standard schedule), eating fruits and carbohydrates fast is unwanted.As an exception, you can enjoy a green apple.
- To go to bed without feeling hungry, you can drink a glass of kefir or eat cheese an hour before you go to bed.Fatty foods and carbohydrates before going to bed are not recommended.
Organize physical activity: What should it be?
A sedentary lifestyle certainly leads to decline in health.With the lack of physical activity, the muscles become weak and atrophyThen
And the mass of bone tissue decreases.As a result, pathologies such as:
- scoliosis;
- osteoporosis;
- Cardiovascular disease, etc.
To ensure sufficient physical activity, it is not necessary to buy registration in the hall.Maybe:
- exercise;
- participate in yoga;
- participate in sports games;
- Run on a bicycle.
To start, it is enough to train for 15-20 minutes a day, then this time can be increased, focusing on your happiness.
In the presence of contraindications with physical efforts (for example, overweight more than 30 kg), you need to start with hiking half an hour per day.First you need to take 5 thousand daily, then add 1 thousand steps every 7 days, track the results in a special application for smartphones.
Eliminate stress and lack of sleep
The role of sleep during weight loss cannot be underestimated.In the case of anemia in the blood, the level of hormone stress of cortisol, preventing fat burning, increasing.In addition, cortisol promotes the accumulation of fat layer, especially in the waist.
The concentration of stress hormones can increase when consuming too much caffeine drinks, psychological and physical overload.
For many people, the conversion to appropriate nutrition seems impossible.But if you act sequentially, without leaving your goals, you can step by step from bad habits, to get health and harmony.