Women and men who tend to be overweight have a relentless struggle to get a slim figure throughout their lives. After each feast or subsequent weigh -in, we promise to go on a diet from Monday, start taking care of ourselves and managing the body in an orderly manner. But, unfortunately, it all goes according to the same scenario. At first we tried to adhere to strict dietary restrictions, but sooner or later this led to damage, we gained more weight, and more than what we already had. It is like an unbreakable vicious circle. But there is still a way out of it. For starters, it's a good idea to answer a few questions. What do you want to change in your life to look good? Are you ready to change your eating habits for a slim figure? It is important to understand that a temporary diet is temporary. And to lose weight and stay at the same weight, you have to adhere to healthy dietary rules at all times. Remember, healthy food can also be tasty and satisfying. In this article, we will try to find out what is proper nutrition, how and what you need to eat to lose weight and maintain weight.
How to change your mind and go to proper nutrition
Motivation and attitude are one of the conditionskey to successfully resolving this case. Before you start counting calories and running to the store for cottage cheese, you should sit down and talk to yourself frankly. Do you like the way you look? Do you qualify for this? Are you so weak that you can't control your weight and body condition? If you answered no to all three questions, you need to think about your motivation to lose weight and eat well. After all, a balanced and healthy diet is not just a lean and slender form. It is also clear strong skin, hair and nails, the absence of cellulite and disease, well -being, good spirits and strength of character. It is important to understand that your body is not a pool of water where you can throw away anything you want. You can’t finish eating for a child, you can’t eat because you’re bored or for company, you can’t cope with depression and stress with sweets. Is your stomach a dumpster? If not, from now on you only need to eat fresh, delicious and healthy food. Know that sweet and fatty cakes will not do you any good, because they contain no vitamins, but only harmful sugars and palm oils, which are directly stored on your sides, stomach and thighs. Here are some examples of motivation to help you continue eating right and not change your mind.
Hang photos of the best year of your life in the fridge. Look at your slender figure all the time - this will help you to leave the next gastronomic temptation.
Measure your parameters every week - not only weight, but also volume in the chest, hips, waist, thighs, arms and calves. Often, the amount changes first, and only then does the weight start to drop. You can also make a graph from your measurements. Visual representation makes weight loss more noticeable, you will think a hundred times, do you need this bread?
Before you eat something forbidden, go to the mirror and see yourself naked. Pinch the folds of your abdomen. Do you still want to eat something?
Get your favorite jeans or clothes you’ve ever loved. Keep your clothes as a symbol and motivation to lose weight. Just a little more and the zip will start to go up!
Think about your future life. With a lot of weight, it is very difficult to conceive and give birth to a child. If you do not already have a mate, it will be more difficult for you to find it in your body now. If you already have a child, think about how you look while bringing him or her to school. Don’t you want your kids to feel proud of their unbearable mother?
You can lose weight with someone who bets, even for monetary rewards. For some people, this is a serious motivation.
Chat with people who also live healthy lives.
Watch various movies and TV projects that discuss the rules of healthy eating, showing to people who are overweight. For many people, such a prospect looks awful, and this becomes the trigger for a long but healthy weight loss start.
Don't lose weight for someone. You can’t prove something to someone with your weight loss. Remember that you are the only one who needs to clean up. By changing your eating habits, you will gradually see how your weight loss and body change. If you are determined to change your life, here are some handy tips.
How to make the transition to proper nutrition gradually
In order for the transition to a healthy lifestyle not to surprise the body, this should be done smoothly and little by little. If you visit a fast food place three times a week, do it more often. Today, instead of cola, grab plain water for hamburgers and fries - it will be a small win for you. Next time, leave out the usual amount of food - reduce it at least a little. Try other healthier foods. A piece of grilled meat with a vegetable salad will be healthier and more nutritious than a buttered potato and a fatty hamburger with mayonnaise.
You need to change your habits gradually, but continuously, without taking a step back. Today you put a little sugar in the porridge, tomorrow you drink tea with no sugar at all, the day after tomorrow you choose not chocolate biscuits for dessert, but sweet fruit. Avoid frying, food can be boiled, baked or steamed. Every day is a conscious decision, your adequate choice for health, beauty and longevity. Every rejection of sweet and fatty is your small, but very big win. And this path must be really gradual. Remember, it takes 21 days for a person to develop a habit. During this time, you should fully switch to proper nutrition. Here are the basic guidelines that should be followed if you want to lose weight once and for all.
How and what to eat to lose weight
If you decide to switch to proper nutrition, ask your family to support you. They do not require special action or wild sacrifice. The most important thing is moral support. This means that you can’t bring bright candy or harmful products into the house - a healthy body hasn’t been able to prevent others. Ask your loved ones not to make jokes, they cannot constantly offer you forbidden food. They may need physical help when you have to give up some housework to go to the gym. The support of loved ones is very important in losing weight.
The first and foremost rule in weight loss is that you must eat. Eat, even if you don’t taste it. This is true for fractional foods. Regular intake of food into the body on a regular basis can speed up metabolism. If you fast for 5-6 hours, you will gain weight even from cucumbers. And if you convince the body that there will be no more hunger and feed every 2. 5-3 hours, it will stop storing food storage in fat. Therefore, you need to distribute your day so that you have a break for each meal. The volume of one serving should not be more than one glass until you have time to be hungry and do not overeat. Without this, you will not be able to lose weight.
Gradually, you should completely abandon desserts, flour products, fried, smoked, pickled and salted dishes. Store only healthy and wholesome foods in the refrigerator.
The diet should be varied and nutritious.
When you come to visit or to a dinner in a restaurant, choose lean meats, vegetable salads without mayonnaise, protein products - cheese, feta cheese, eggs, fish, poultry. Carbohydrates under strict control - their intake should be limited. Remember that alcohol is high in calories and can boost your appetite. Better move and dance more if the event format allows.
Stop always thinking about food, stop rewarding yourself with food, don’t eat because you are bored. Understand that there are many interesting things in life. Try to hammer out your day so you don’t have time to think about forbidden sweets. If you have lost a little weight, do not buy your own pizza, it is better to delight yourself with new fancy clothes that you could not afford to buy before.
Get desserts and snacks that you can eat if your friend buys you a packet of chips and teases you with them. These can be nuts, seeds, dried fruit, and so on.
If you really can’t live without bread, buy food or rye bread.
Sometimes it happens that you really want something that is forbidden. If you can’t deny yourself, it’s best to postpone your meal in the morning. Everything eaten for breakfast is almost completely digested, and not stored in fat.
Many people ask themselves what exactly is there? What foods are acceptable with proper nutrition? Here is an example of a diet to help lose weight.
- Breakfast.For breakfast, you can eat carbohydrates - in the morning it is acceptable. But to get a long feeling of satiety, it is better to eat whole grains - these are slow carbohydrates. It can be buckwheat, oatmeal, rice, barley. Semolina is useless, there are no vitamins in it, so you should not eat it. We dilute the milk for porridge with water, sugar is prohibited. For a sweet taste, you can add a little honey or fruit into the porridge. In addition to porridge, you can enjoy breakfast with rye bread with low -fat cheese, scrambled eggs, boiled eggs. Coffee with low fat milk and sugar is not allowed. Green tea is very useful - it speeds up metabolism. Very important for breakfast - this is the main meal.
- Snacks.After 2. 5-3 hours, you can make a second breakfast. Fruits, berries, dried fruit, yogurt, kefir, nuts (no more than a handful), bread.
- Dinner.For lunch, you definitely need to eat something hot, the most useful for the stomach is soup. This can be a meat or vegetable broth with whole grains and lean meats. Make sure the vegetable salad with ingredients-vegetables with low calorie content help get a long lasting feeling of fullness.
- Second snack.It is similar to the first, but in the evening it is better not to eat carbohydrates, but prefer protein. Therefore, it is better to eat something dairy - cottage cheese, kefir, yogurt without sugar, baked milk, yogurt.
- Dinner.For dinner, only protein is needed, without pasta and potatoes. An ideal dinner is a piece of grilled fish or chicken with a vegetable salad. You can eat beans as a side dish. You should let go of sweets in the evening, including fruits, berries and dried fruits.
- Second dinner.On split meals, a second dinner is also allowed, especially if you sleep late. Remember that the body should not fast for more than 12 hours at a time. But the second dinner must be literate - just squirrels. You can’t eat an apple at night - it contains a lot of carbohydrates. Much more useful to eat a piece of boiled chicken breast or drink a glass of kefir.
Do not forget about water - it removes the decomposition products of fat cells from the body. With proper nutrition, you can lose weight with water faster than without it. As time goes on, you will begin to adjust your diet by adjusting it. You will start adding less oil to your food, and you will start buying healthier and healthier foods. In order for the diet to be flexible, you need to experiment and find new recipes that are tasty and healthy. Here are some of them.
Delicious diet recipes
It is important to understand that proper nutrition is not a bunch of parsley and celery roots. Diet foods can also be tasty and appetizing.
- Chicken pieces.Grind the chicken breast in a meat grinder, add a glass of boiled oatmeal, salt, pepper, eggs and form pieces. Bake in the oven or steam. The pieces of meat were very tasty and tender, the oatmeal did not taste at all.
- Chicken and cauliflower casserole.Boil chicken breast and cauliflower, cut into large pieces, pour the egg, whipped with milk. It turned out to be a very simple but very tasty dish.
- Beef stroganoff.Beef cuts must be cooked for a long time in a small amount of water along with onions. 2-3 hours and the meat turns out the softest, onions are not tasted, only a rich meat sauce remains. Delicious food and meals combined with rice or buckwheat side dishes.
- Bakery.With the right diet, you can prepare a wide variety of desserts as well as baked goods. In this case, the flour is replaced with cottage cheese, oatmeal, semolina. Here is a simple diet cake recipe. Semolina should be poured with kefir, left to swell. Add eggs, a little honey for sweetness, and a little baking soda. Bake for 20-30 minutes.
You don’t have to leave out the vegetable oil completely. Use it in recipes where you don’t have to heat it up - for example, dressing with oil on salads. However, it contains irreplaceable vitamin E, which is essential for the beauty of hair, skin and nails.
If you want to lose weight, don't forget physical activity. If possible, you should go to the gym, choose a sport that you like. Swimming, fitness, aerobics, exercise equipment - all this will tighten your figure perfectly. Yoga, Pilates, body flex - these are more relaxing classes, you can attend them if you have a lot of weight or have back problems. If you can’t get to the gym, at least run. Change the rules of life. Instead of watching TV, taking a walk down the street, instead of using transportation, try at least a few stops to walk to work. Get a dog - this will make you walk at least twice a day. Spend more time with the kids - walking in the fresh air, playing outdoor games. Plan a weekend trip to the mountains or forests instead of going to the cinema. Skip the elevator, walk at lunch time. All of these simple daily rules will help you expend more energy than you receive from food. This means that you are on the right path towards a slim and fit figure.
Remember, you are what you eat. Proper nutrition is not only a slim figure, but also good health, your investment in the future. Monitor your diet to maintain health, youth and beauty for years to come!