Try to understand the real causes of excess weight gain because those extra pounds didn’t fall from the sky in one day. This "wealth" accumulates for months or even years due to poor nutrition.
Dietetics as a science has long proven that to get rid of excess weight, it is sometimes enough to listen to your body. We often eat when we are full, we eat sweet and fatty foods, and even before bed.
You need to pull yourself together, learn the basics of proper nutrition, the weekly menu, and join categories that are content with themselves and their lives.
This article describes tips that teach you how to eat properly to lose weight.
The basics of proper nutrition for weight loss
Before continuing with the recommendations for weight loss, let’s try to identify the range of bad habits that lead to being overweight. Among them we see the following:
- high intake of fatty, sweet and high calorie foods;
- meals on the go, fast food and high calorie snacks;
- consuming more than 2 cups of coffee per day;
- regular consumption of alcoholic beverages;
- habit of eating fast, swallowing large amounts of food;
- insufficient amount of drinking water, less than 1, 5 liters per day;
- lack of breakfast as two meals a day or even one meal a day;
- eating with a book or watching TV;
- "Belly Festivals" in the evenings;
- lack of liquid foods (soups) in the diet.
And it’s time to learn the basics of proper nutrition for weight loss - simple recommendations to help you lose weight and forget the word "diet" forever. Think about when you are most attracted to the fridge? Most often this happens when people are unable to let go of any emotion: anger, sadness, anger, joy, fatigue. Learn to differentiate and control them and you will not be threatened by any diet.
Make sure you eat enough time. When the body is full, they give a signal to the brain, but when you’re busy with other things (eating on the go, watching an exciting movie, working out), you just don’t hear that signal. Set the table beautifully, put the magazine aside, and try to enjoy your food - you’ll be amazed at how little it takes to meet and enjoy. Remember to chew food thoroughly to make it more absorbable and digestible and to be satiated faster.
A simple and effective rule: a proper weight loss diet should include as many fruits and vegetables as possible. They promote good gastrointestinal function and are high in nutritious fiber. Sweet fruits replace desserts; vegetable salads are suitable for a full meal or snack.
At any level of employment and pace of life, you should try to eat at least 3 times a day. The prerequisite for this is breakfast. The food eaten in the morning completely "burns out" during the day and carries some of the unnecessary supplies with you. Lunch and dinner are important, although modern dietetics recommend eating them in portions, i. e. five or six times a day. But the minimum barstay 3 times a day. Observe the right diet to lose weight - so your body understands that hunger is not a threat and there is no need for fat stores on a rainy day.
Proper nutrition menu
Many people hear the term "diet" and think they are mandatory prohibitions, restrictions, and deprivations. But diet is actually a way of life, so diet should be formulated so that you don’t feel deprived.
Eating order is very important. Ideally it is 3 main meals and 2 snacks. Snacks help you avoid overeating during main meals.
A balanced breakfast with necessary protein: for example, porridge with eggs. The last meal no later than 3-4 hours before bedtime.
When choosing the right food, it is important to balance the menu and not remove unwanted food. Quite often you need to look for useful recipes and introduce unusual items.
Here is a small list of products you can use to make delicious food:
- fruits (kiwi, grapes, pears, kiwis, apples and bananas are useful);
- vegetables (especially radishes, carrots, tomatoes, beets and cucumbers);
- low fat cottage cheese;
- yoghurts without flavors and sugar, low in fat;
- dried fruit should also be included in the proper diet for dieting, the menu should include dried apricots, dates, figs, apricots;
- pumpkin and sunflower seeds, almonds, walnuts, raw peanuts, hazelnuts;
- bran bread and any cereal flakes;
- eggs, soy products and cereals;
- An exemplary nutrition menu usually includes sugar-free green tea;
- olive oil.
With the help of these products, a woman can easily choose recipes so as not to overdo calories and satisfy her hunger. Men will have a slightly different diet. For them, the main source of energy is protein, which is the main component of meat. The second important product in their diet is fish, which contains polyunsaturated fatty acids.
It should include dairy products, proper nutrition for men: the menu consists of kefir, milk, yogurt. A person should eat about a kilogram of fruits and vegetables a day. The male body needs zinc every day, which is responsible for the success of the love front. Found in oranges, oatmeal, beans, honey, nuts.
Adolescents also need a complete, balanced and adequate diet. The food should be fairly high in calories: a 13-17 year old girl with 2500-2800 kcal and a young one 3000-3200 kcal. It should contain enough fat, protein and carbohydrates as well as vitamins. Therefore, the menu recommends that adolescents be provided with adequate nutrition, with products such as meat, fish, rye bread, cottage cheese, milk, pasta, cereals, fruits and vegetables, including potatoes.
Proper nutrition for weight loss - recipes
When designing proper nutrition recipes, it is important to keep your diet balanced. The meal should be complete! This is easy to do as there are many simple recipes to help you tidy up and enjoy. One such dish is an omelette: beat 2-3 eggs, add a little milk, and fry gently in a little olive oil.
For the chicken breast baked in the oven, rinse the meat, rub it with a little salt, add onions, garlic, spices to taste, wrap in foil and fry until soft. The same cooking method works for fish.
Steamed or cooked vegetables as a main course, good soups from vegetables (including potatoes), cabbage soup in vegetable soup, fish soup from low-fat fish. You can cook delicious cooked beef, poultry, fish cake, cook various cereals, add raisins and other dried fruits, soft eggs are allowed.
Vegetable salads are also recommended for weight loss in a healthy diet, and such recipes can be made quickly and easily. To make a fresh white cabbage salad, chop and add your chosen cucumbers, carrots, peppers, tomatoes, peas. Then add salt and pour a little olive oil. Another simple recipe for vegetable salad: cut cucumbers, peppers, tomatoes and greens, mix, season with a spoonful of low-fat sour cream.
Next time, make such a radish salad: cut vegetables, add several vegetables at once, and season with sour cream. You can also cook the carrots in Korean: grate on a coarse grater, add salt and spices, add soy sauce, garlic, a little oil.
If you want something sweet, make a cottage cheese dessert: chop any berries or fruits (peach, banana, apricot, pineapple pieces) in a blender, add soft, low-fat cottage cheese and kefir to make a cocktail, and mix everything again. . If you want, you can make a fruit salad: take different fruits, cut into small pieces, mix and make soft cottage cheese. These recipes allow you to pamper yourself without gaining extra calories, they are also suitable for pregnant women. After all, many people anticipate how to lose weight after giving birth, try to eat less sweets, and switch to a rational diet.
Over time, you will learn how to make your own recipes and all your meals will be hearty and healthy. Under these circumstances, proper nutrition will certainly be a familiar and attractive pleasure for you.