Women and men prone to being overweight strive relentlessly for a slim figure throughout their lives. After each feast or the next weigh-in, we promise to go on a diet starting Monday, start taking care of ourselves and getting our bodies in order. But, unfortunately, everything goes in the same scenario. At first we try to adhere to strict dietary restrictions, but sooner or later this leads to a breakdown, we regain weight, and more than we already had. It's like a vicious circle that cannot be broken. But there is still a way out. For starters, it's worth answering a few questions. What are you willing to change in your life to look good? Are you ready to change your eating habits for a slim figure? It's important to understand that temporary diets are temporary. And to lose weight and keep the same weight, you need to follow the rules of healthy eating at all times. Remember that healthy food can also be delicious and satisfying. In this article, we'll try to find out what proper nutrition is, how, and what you need to eat to lose and maintain weight.
How to change your mind and seek proper nutrition
Motivation and attitude are one of the main conditions forthe success of the case. Before you start counting calories and going to the store to buy some cottage cheese, you should sit down and talk candidly to yourself. Do you like the way you look? Are you worthy of it? Are you so weak that you can't keep your weight and body condition under control? 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 slender and slender figure. It is also fair skin, strong hair and nails, absence of cellulite and diseases, well-being, good mood and strength of character. It's important to understand that your body is not a cesspool into which you can dump anything you want. You can't finish eating for a child, you can't eat out of boredom or company, you can't control depression and stress with sweets. Is your stomach the place to dump waste? If not, from now on you need to eat only the freshest, most delicious and healthiest foods. Know that sweet and greasy cakes won't do you any good, they don't contain vitamins, only harmful sugar and palm oil, which deposit directly on your sides, stomach and thighs. Here are some examples of motivations to help you continue to eat well and not change your mind.
Hang a photo of the best years of your life on the fridge. Always look at your slender body - this will help you to let go of the next gastronomic temptation.
Measure your parameters every week - not just your weight, but also the volume in your chest, hips, waist, thighs, arms and calves. Often the volumes change first and only then does the weight begin to decrease. You can even graph your measurements. Visual representation makes weight loss more tangible, you'll think a hundred times, do you need that bread?
Before eating something forbidden, go to the mirror and look at yourself naked. Pinch your belly. Do you still want to eat something?
Pick up your favorite jeans or dress that you like. Keep your clothes around as a symbol and motivation to lose weight. Just a little longer and the zipper will start to close!
Think about your future life. With a lot of weight, it is very difficult to get pregnant and have a child. If you don't have a soul mate yet, it will be much harder to find one in your current body. If you already have children, think about how they should look when you take them to school. Don't you want your kids to be proud of their irresistible mother?
You can lose weight with someone on a bet, even for a monetary reward. For some, this is a serious motivation.
Talk to people who live healthy lives too.
Watching several movies and TV projects that talk about the rules of healthy eating, show people with a lot of weight. For many, this prospect seems dire, and it becomes the trigger for the beginning of a long but healthy weight loss.
Do not lose weight for anyone. You cannot prove something to someone with your weight loss. Remember that you are the only one who needs to clean. By changing your eating habits, you will gradually notice how your weight drops and your body changes. If you're determined to change your life, here are some helpful tips.
How to Make the Transition to Adequate Nutrition Gradual
In order for the transition to a healthy lifestyle not to shock the body, it must be done smoothly and gradually. If you visit fast food places three times a week, do so less often. Today, instead of glue, drink plain water for a hamburger and fries - it will be a small victory for you. Next time, give up on the normal amount of food - cut it down at least a little. Try other healthier foods. A piece of roast beef with a vegetable salad will be much healthier and more nutritious than buttered potatoes and a greasy hamburger with mayonnaise.
You need to change your habits gradually, but constantly, without taking a step back. Today you put a little less sugar in the porridge, tomorrow you have tea without any sugar, the day after tomorrow you chose not chocolate chip cookies for dessert, but sweet fruit. Avoid frying, food can be boiled, baked or steamed. Every day is a conscious decision, your proper choice for the sake of health, beauty and longevity. Every sweet and greasy refusal is your little, but such a significant victory. And this path must be really gradual. Remember, it takes 21 days for a person to develop a habit. During this time, you must switch completely to proper nutrition. Here are the basic guidelines to follow 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 don't require any special actions or wild sacrifices. Most important is moral support. This means you shouldn't bring frank sweets or harmful products into the house - a healthy body hasn't stopped anyone yet. Ask your loved ones to refrain from joking, they must not persistently offer prohibited foods. They may need physical help when you have to give up some household chores in favor of going to the gym. The support of loved ones is of great importance for losing weight.
The main rule of thumb in any weight loss is that you must eat. Eat even if you don't feel like it. This applies to fractionated meals. Regular intake of food into the body at regular intervals can speed up metabolism. If you fast for 5 to 6 hours, you will gain weight even with cucumbers. And if you convince the body that there will be no more hunger and you feed it every 2, 5-3 hours, it will stop storing food stores in fat. Therefore, you need to spread out your day so that you have a break for every meal. The volume of a serving should not exceed one cup, so you have time to get hungry and not overeat. Without it, you won't be able to lose weight.
Gradually, you need to completely abandon desserts, farinaceous products, fried, smoked, pickled and savory dishes. Keep only healthy, healthy foods in the fridge.
Food should be varied and nutritious.
When visiting or feasting at a restaurant, prefer lean meats, vegetable salads without mayonnaise, protein products - cheese, feta cheese, eggs, fish, poultry. Carbohydrates under strict control - your intake should be limited. Remember that alcohol is high in calories and can increase your appetite. It's better to move and dance more if the event's format allows it.
Stop constantly thinking about food, stop rewarding yourself with food, don't eat out of boredom. Understand that there are so many other interesting things in life. Try to hammer your day so you don't have time to think about forbidden sweets. If you've lost a little weight, don't buy yourself a pizza, it's better to indulge yourself with a fancy new dress that you couldn't buy before.
Take acceptable desserts and snacks with you to eat if a friend bought a packet of chips and tried it with them. It can be nuts, seeds, dried fruits and so on.
If you can't live without bread, buy diet or rye bread.
Sometimes it happens that you really want something forbidden. If you can't deny yourself, it's best to postpone your meal in the morning. Everything that is eaten for breakfast is almost completely digested and is not deposited in fat.
Many people wonder what exactly exists? What foods are acceptable with proper nutrition? Here is a diet example to help you lose weight.
- Breakfast.For breakfast you can eat carbohydrates - in the morning they are acceptable. But to get a long feeling of fullness, it's best to eat grains - these are slow carbs. It can be buckwheat, oats, rice, barley. Semolina is useless, it doesn't contain vitamins, so you shouldn't eat it. We dilute the milk for the porridge with water, sugar is prohibited. For sweetness, you can add a little honey or fruit to the porridge. In addition to porridge, you can have breakfast with rye bread with low-fat cheese, scrambled eggs, boiled eggs. Coffee with skimmed milk and no sugar is allowed. Green tea is very helpful - it speeds up metabolism. Breakfast is essential - this is the main meal.
- Lunch.After 2, 5-3 hours, you can make a second breakfast. It can be 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 helpful for the stomach is soup. It can be meat or vegetable broth with cereal and a piece of lean meat. Make sure you have herbed vegetable salad - low-calorie vegetables help you get a long feeling of fullness.
- Second snack.It's similar to the first one, but in the afternoon it's better not to eat carbohydrates, but prefer proteins. So it's better to eat something dairy - cottage cheese, kefir, unsweetened yogurt, fermented boiled milk, yogurt.
- Dinner.For dinner, only protein is needed, no pasta and potatoes. The ideal dinner is a piece of roasted fish or chicken with vegetable salad. You can eat beans as a side dish. You need to forgo sweets in the afternoon, including berries, berries, and dried fruits.
- Second supper.For split meals, a second dinner is also allowed, especially if you go to bed late. Remember that the body should not fast for more than 12 hours straight. But the second dinner must be literate - just squirrels. You can't even eat an apple at night - it contains a lot of carbohydrates. It is much more useful to eat a piece of cooked chicken breast or drink a glass of kefir.
- Chicken cutlets.Grind the chicken breast in a meat grinder, add a cup of boiled oats, salt, pepper, egg and cutlets to shape. Bake in the oven or steam. The chops are incredibly tasty and tender, the oatmeal is absolutely not felt.
- Casserole of chicken and cauliflower.Boil chicken breast and cauliflower, cut into large pieces, pour over eggs, beaten with milk. Turns out it's a very simple dish, but incredibly tasty.
- Beef Stroganoff.Pieces of meat should be cooked for a long time in a small amount of water along with the onion. 2-3 hours and the meat ends up softer, the onions are not felt, only a rich gravy remains. A delicious, dietary meal combined with a side of rice or buckwheat.
- Bakery.With the right diet, you can prepare different types of desserts and even baked goods. In this case, the flour is replaced by cottage cheese, oats, semolina. Here is a simple diet cake recipe. The semolina should be poured with kefir, leaving it to swell. Add an egg, a little honey for sweetness and a dash of baking soda. Bake for 20-30 minutes.
Don't forget about water - it removes breakdown products from the body's fat cells. With proper nutrition, you can lose weight with water much faster than without it. Over time, you will begin to regulate your diet by making adjustments. You will start to add less and less oil to your food and you will start to buy healthy and healthy foods. In order for the diet to be varied, it is necessary to try and find new tasty and healthy recipes. Here are some of them.
Delicious Diet Recipes
It's important to understand that proper nutrition isn't a handful of parsley and celery root. Diet foods can also be delicious and appetizing.
You don't need to completely abandon vegetable oil. Use it in recipes where you don't need to heat it - for example, seasoning with olive oil in a salad. After all, it contains the irreplaceable vitamin E, so necessary for the beauty of hair, skin and nails.
If you want to lose weight, don't forget about physical activity. If possible, you need to go to the gym, choose the sport you like. Swimming, fitness, aerobics, exercise equipment - all these will make your fitness perfect. Yoga, Pilates, body curls - these are more relaxed classes, you can take them if you are heavy or have back problems. If you can't go to the gym, at least go for a run. Change the rules of life. Instead of watching TV, take a walk down the street, instead of using transport, try at least a few stops to walk to work. Get a dog - he'll make you walk at least twice a day. Spend more time with the kids - walk outdoors, play outdoor games. Plan a weekend trip to the mountains or the forest instead of going to the movies. Skip the elevator, walk at lunchtime. All of these simple daily rules will help you expend more energy than you get from food. That means you're on your way to a slim, fit figure.
Remember, you are what you eat. Proper nutrition is not just a lean body, but also good health, your investment in the future. Monitor your diet to maintain your health, youth and beauty for years to come!