Recently, more and more talks on the topic of the correct diet.Unlike diet, this approach allows not only to lose weight, but also to completely change their way of life, normalize the digestive tract and improve health.If you do in phases, then you can avoid malfunctions and count on the fact that extra pounds will never return again.
How to quickly lose weight a woman or man: Where to start eating?
The first phase includes compliance with simple recommendations that will allow to secure on a balanced diet, clean the body and even start discarding extra pounds.
Remove "trash food": What does that mean?
First of all, it is necessary to completely remove "food trash" that does not use from your menu:
- Bakeries from flour in / s;
- Sausage, semi -time products from meat;
- Soda, sweet packed juices;
- Ketchup, mayonnaise and other finished sauces;
- Sugar and confectionery;
- Fastfood (hamburger, chips, potatoes, various snacks, etc.).
All these products have a low nutrient value, so they are unable to compensate for the lack of vital substances in the body.In addition, such food is characterized by high caloric content and leads to intensive production deposits.At the same time, a person does not feel a feeling of saturation, as well as from a full dinner, and as a result eat more than planned.
Turn off alcoholic beverages: Will it help in weight loss?
Long time you can discuss whether there is damage from the use of strong drinks, provided to comply with reasonable restrictions.But they decided to move to PP, it is necessary to completely leave alcohol at least until the moment the body weight does not return to normal.
There are good reasons for this:
- Studies confirmed that alcohol acts on neurons that control their appetite, causing strong hunger;
- Even a small amount of strong drinks can encourage a person to forget about their determination not to eat harmful products;
- Alcohol delays water in the body, which is why during the weighing control, you can notice the "scope" and lose motivation;
- Snacks and snacks consumed together with alcoholic beverages have high caloric content;
- Ethyl alcohol slows down the metabolism, which prevents weight loss.
To lose weight, you need to establish drinking mode
He decides firmly to start eating well, you need to learn to drink clean water in a sufficient volume.The liquid suppresses appetite and helps do not overeat.In addition, the water entering the body is included in the most important processes, including breakdown fat.
Drink from 1.5 to 2 liters of water a day (6-8 cup of 250 ml).It can be difficult to seem at first, but then it will become a useful habit.It is important to use a little liquid during the day:
- 250 mL in the morning after waking;
- 250 ml half an hour before each meal;
- 250 ml before and after training;
- 250 ml for an hour before bed.
You can not forget the need for drinking water, you can put one of the special free applications on your phone.
What should the regime contain to use it for sitting on PP?
This is one of the hardest, but important steps that require the beginning to eat mode:
- 7 hours - cordial breakfast;
- 10 hours - first snack;
- 13 hours - lunch;
- 16 hours - another snack;
- 19 hours - dinner;
- 21 hours - Cottage or Kefir.
Time indicated taking into account an increase in 6 am and go to bed at 10 pm.You can easily adjust the mode according to your own routine.
The break between two meals should not be longer than 4 hours.
Weight of one port-200-250 g.This supply principle accelerates the metabolism, allows during the day that it feels vigorously and a rush of strength.
How to adapt to changing lifestyle and menu?
If the goal is not only to lose weight, but also maintaining the resulting results throughout life, you must adjust to change food habits forever.Many people who decided to move to PP San that when they lose weight, fast food and other harmful products will start eating again.This approach inevitably leads to weight fluctuation and deterioration.Pounds will either leave or return.
Proper nutrition is a way of life, not a temporary measure!
Sitting on strict nutritions is also not a most favorable solution to start losing weight, because it is very difficult to endure a sharply drop in the calorie content of a diet for more than 3-4 weeks.
Some manage to resolve 3-5 kg in that period, but most of that weight is not fat tissue, but water that leaves the body when limiting salty and sweet.The body quickly adjusts the deficiency of calories and after returning to the usual diet starts accumulating a lot of fat much faster.
It is recommended to discharge the diet immediately and switch to proper nutrition.Changing the lifestyle is easier, while there is still no serious problems with metabolism and health caused by weight fluctuations.
How do you switch to healthy food?
You can proceed with the second phase of the month after the beginning of the first and immediately after the decision is made to adjust your diet.At this point you need to start the more thinking selection of the product and responsibly refer to the diet.Simultaneously acquired useful habits that help to finally move on to the passages.
Eat complex carbohydrates, make a list
The mistake is to think that people who want to lose weight should avoid carbohydrates.Complex carbohydrates are one of the main components of the diet that gives the brain to the saturation signal.They break in the body for a long time, they don't take blood sugar and don't let you feel a lot of way for a long time.
Complex carbohydrates include:
- brown rice;
- whole cereal;
- Products of macaroni products from wheat solids;
- bread baked from rye or entire flour;
- roots;
- vegetables;
- Punds.
The use of simple carbohydrates, on the contrary, must be minimized.
They are in such products:
- Confectionery products;
- Baking white flour;
- Dried fruit;
- White rice;
- some sweet fruit varieties;
- Pasta from flour height;
- honey, etc.
Simple carbohydrates are quickly absorbed, cause insulin jump, which then falls quickly and causes hunger.The person eats again, not calories spent are deposited in the form of fat.
Change access to the cooking process
At this stage, you must pay attention to the compliance with two rules:
- Refuse products fried in oil.Such food is calorie, increases the cholesterol level and increases the probability of development of heart pathology and blood vessels.It is better to fry food, but to cook or bake with natural spices.If necessary, prepare, for example, fried eggs, you need to use an anti -tick pan that allows you to do without oil.
- Reduce thermal processing of plant origin.In the process of preparing cereals, fruits and vegetables, the fiber was destroyed.This component reduces blood sugar, stimulates the digestive tract, a long temper of the hunger.
For example, cooked carrots are simple carbohydrate, and Raw is a useful source of fiber.Naturally, when preparing some vegetables, frozen products and cereals, you can't do without cooking.In this case, it is necessary to ensure that food does not turn into mashed potatoes, completely deprived of fibers.
Know what can be eaten during the day
With PP, you must follow the following rules:
- It is useful for breakfast to use complex carbohydrates and a small protein.It's worth starting to get used to the morning porridge.
- In lunch, the body requires complex carbohydrates, as well as vegetables and protein.A good option is a vegetable / steam vegetable + baked or prepared for a couple of meat / fish with an attachment.
- Perfect dinner is a bird / fish / chicken eggs + vegetables.
- The number of carbohydrates used during the day should reduce in the morning, and the protein number, on the contrary, must be increased.This is due to the fact that carbohydrates give energy, and proteins contribute to the regeneration of tissues, which occurs at night.
- It is desirable that snacks include proteins and carbohydrates.
- In the afternoon (after 16 hours with a standard schedule), it is undesirable to eat fruit and fast carbohydrates.As an exception, you can enjoy the green apple.
- To go to bed without feeling hungry, you can drink a glass of kefir or eat a cottage for an hour before going to bed.Fat food and carbohydrates before the sleep time is not recommended.
Organize physical activity: What should be?
The sedentary lifestyle inevitably leads to worsening the state of health.With the lack of physical activity muscles become weak and atrophic,
And the mass of bone tissue decreases.As a result, pathology such as:
- Scoliosis;
- osteoporosis;
- Cardiovascular diseases, etc.
To ensure sufficient physical activity, it is not necessary to buy a subscription to the hallway.Can:
- exercise;
- deal with yoga;
- Participate in sports games;
- Run on a bicycle.
For starters, it is enough to train 15-20 minutes a day, then this time can be increased, focus on your welfare.
In the presence of contraindications to physical effort (for example, excess weight more than 30 kg), you need to start hiking for half an hour a day.You need to take 5,000 steps a day first, then add 1 thousand steps every 7 days, following the results in a special smartphone application.
Remove stress and lack of sleep
The role of sleep in the weight loss process cannot be underestimated.In the event of a lack of blood in the blood, the level of hormonal stress of cortisol, which prevents fat incineration, increases.In addition, cortisol promotes fat accumulation, especially in the waist.
The concentration of stress hormones can be increased with excessive consumption of caffeine drinks, psychological and physical overloads.
To many, the transition seems to be something impossible to proper diet.But if you are acting successively, without leaving your goal, you can take a step by step by step from bad habits, to get health and harmony.