A balanced diet and a healthy diet are the basic pillars for losing weight and obtaining stable and long-term results. For effective weight loss, you need to review your daily diet, observe the diet, get enough rest, and show more physical activity. Strict diets and abrupt rejection of the usual food can give a quick result, but the damage of fasting to health will outweigh the joy of losing pounds. In addition to feeling bad and in the mood, constant bouts of hunger, and guilt from overnight trips to the refrigerator, you will get a short-term weight loss effect. The lost kilograms and centimeters will return, possibly in greater numbers. The body, faced with a calorie deficit, will activate a defense mechanism and accumulate fat reserves in a greater volume than before. Additionally, diets like these can cause dehydration and depletion of muscle tissue, resulting in sagging and sagging skin, muscle weakness, and early wrinkles. Consequently, numerous diets based on fasting or a sharp decrease in diet will not lead to effective weight loss and will not give a sustainable result. For proper weight loss, you will need to act differently and, above all, develop a competent and long-term weight loss program.
Correct weight loss and diet program.
Losing weight properly is a time-consuming process. The excess weight should disappear for a long time, ideally forever. Therefore, you need to tune into a long fight with body fat. The weight should gradually decrease, no more than 1. 5-2 kg. in the week. If you tighten the conditions for losing weight, this will lead to the opposite result, the arrow on the scale will slide up, and efforts will be wasted.
Weight loss must begin with the development of a balanced diet, which will contain the necessary amount of nutrients and nutrients for the body to function properly. At the same time, the calorie content of the diet should not provoke the formation of fat accumulations. For proper weight loss, a diet in which food is consumed frequently (5-6 times a day), but in small portions, is suitable. If your work is not associated with high physical activity, and for various reasons you cannot play sports, you need to significantly reduce the number of calories consumed per day.
Remember: for effective weight loss, the body must expend more calories than it receives from food. First of all, you will have to give up fatty and high-calorie foods. If it is very difficult to completely abandon the usual and favorite dishes, you can replace the products: for example, pork can be replaced with beef or chicken, sweets can be replaced with fruits. It is impossible to completely abandon products that contain fat; This will lead to its deficiency and metabolic disorders in the body. Since fat is necessary for the full functioning of the body, it should be consumed at least 30-40 g per day. You can get the required amount of fat by including dairy products and vegetable oils in your diet.
A balanced diet to lose weight properly:
- Fresh vegetables, fruits, and herbs should make up half of your daily diet. They will enrich the body with vitamins and minerals. Fiber helps clean the intestines and normalize digestion, improve metabolism. The low calorie content allows you to consume plant foods in sufficient quantities to create a feeling of fullness.
- A quarter of the diet should consist of foods rich in protein. Lean meat and fish, eggs, and some types of legumes (beans, soybeans) will provide the body with the necessary amount of protein necessary for cell formation.
- Another quarter of the diet should consist of foods rich in slow (complex) carbohydrates. The body needs energy, which it gets from carbohydrates. The diet should include cereals, whole grains, mushrooms, vegetables and fruits.
Losing weight properly requires keeping track of your food calories throughout the day. A diet diary or diary will help you keep records, do the necessary calculations, and record the results.
An approximate daily menu for effective weight loss.
The proposed daily food ration is designed for 5 meals. Despite your dietary guidance, foods and products will make your diet varied and weight loss comfortable.
First reception
- Oatmeal in milk with raisins and honey.
- Kefir or whey.
- Apple.
- Coffee with milk and sugar.
2nd reception
- Three hard boiled eggs.
- Lean meat (beef, chicken).
- Cheese.
- Salad.
Third reception
- Chicken breast - boiled or stewed.
- Stewed vegetables.
- Orange.
Fourth reception
- Boiled or stewed fish.
- Broccoli.
- Cauliflower.
- Apple.
5th reception
- Cottage cheese (without fat).
- Peanuts.
- Pass.
- Half a large grapefruit.
The proposed diet is designed to diversify your diet and make effective weight loss comfortable, prevent hunger attacks and nervous breakdowns. Small portion sizes and meal frequency will allow vitamins and items to be absorbed quickly and create a feeling of fullness. If you are hungry at night, you can eat carrots. Prolonged chewing and the low calorie content of this product will help to cope with the feeling of hunger.
Helpful 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 harmful substances.
The daily water requirement can be calculated using a simple formula: 30 ml each. for every kilogram of your weight. Also, you only need to count the drinking water or tea. All other liquids (broth, milk, or juices) are not counted. It is advisable to drink 200 ml of water before and after each meal. This will help your digestion and speed up your body's metabolic processes.
Significantly increases the effectiveness of weight loss by playing sports. Regular training actively burns calories, increases muscle tone, and strengthens the body. Effective weight loss takes time and a commitment to self-improvement. But your efforts will not be in vain: you will not only reduce weight, but also correct your figure.