Recently, more and more conversations have been on the right nutrition topics.Unlike diet, this approach allows not only to lose weight, but also to fully change your lifestyle, normalize the digestive tract and improve health.If you act in stages, then you can avoid damage and depend on the fact that the extra pounds will never return.
How to quickly lose weight to women or men: Where to start eating?
The first stage involves compliance with simple suggestions that will allow for a balanced diet, cleanse the body and even start removing extra pounds.
Remove "food trash": What does that mean?
First of all, it is necessary to fully remove the "food waste" that does not benefit from your menu:
- bread products made from flour in/s;
- sausages, half -finished products from meat;
- soda, sweet -wrapped juice;
- tomato sauce, mayonnaise and other finished sauce;
- sugar and sugar -gula;
- Fastfood (hamburger, chips, potatoes, various snacks, and more).
All of these products have low nutritional value, so they cannot make the lack of important ingredients in the body.In addition, such foods are characterized by high calorie content and leads to intensive fat deposits.At the same time, one does not feel a sense of saturation, from a full dinner, and as a result of eating more than he planned.
Excludes alcoholic beverages: will it help you lose weight?
You can argue for a long time whether there is a danger from the use of strong beverages, provided that a reasonable restriction is observed.But after deciding to switch to PP, it is necessary to leave alcohol at least until the weight returns to normal.
There is a good reason for this:
- Studies confirm that alcohol acts against neurons that control appetite, which causes severe hunger;
- Even a few strong drinks can encourage one to forget their determination not to eat dangerous products;
- Alcohol postpones water in the body, because during weight control you can see "scope" and loss of motivation;
- snacks and snacks used in conjunction with alcohol have high calorie content;
- Ethyl alcohol slows down metabolism, which prevents weight loss.
To lose weight, you need to set up a drinking mode
After deciding to start eating properly, you need to teach yourself to drink enough water in sufficient amounts.Liquid suppresses appetite and helps not eat too much.In addition, water entering the body is involved in the most important process, including fat fractions.
Drink from 1.5 to 2 liters of water a day (6-8 glasses 250 ml).At first it may seem difficult, but then it will be a useful habit.Important to use a little liquid throughout the day:
- 250 ml in the morning after waking up;
- 250 ml half an hour before each meal;
- 250 ml before and after training;
- 250 ml per hour before bed.
To avoid forgetting the need to drink water, you can put a special free app on your phone.
What should include a regime to use it to sit on PP?
This is one of the most difficult, but important steps that need to eat by the regime:
- 7 hours - delicious breakfast;
- 10 hours - first snacks;
- 13 hours - lunch;
- 16 hours - second snack;
- 19 hours - dinner;
- 21 hours - cottage cheese or kefir.
Time is shown taking into account the increase at 6am and sleeping at 10pm.You can easily adjust the mode on your own routine.
The holidays between two dishes should not be more than 4 hours.
Weight of one-200-250 g.This principle of power accelerates metabolism, enabling the whole day to feel the spirit and the spike in strength.
How to adjust to lifestyle changes and menu?
If the goal is not only to lose weight, but also to maintain a lifelong result, you need to adjust to change your food habits.Many people decide to turn to PP Dream that when they lose weight, fast food and other dangerous products will start to eat again.This approach is inevitable leading to weight loss and health deterioration.Kilograms either will leave or return again.
Proper nutrition is a way of life, not a temporary step!
Sitting in a tight diet is also not the most reasonable solution to start losing weight, as it is very difficult to withstand a sudden decrease in the calorie content of the diet for more than 3-4 weeks.
Some can get rid of 3-5 kg during this time, but most of these weights are not adipose tissue, but water that leaves the body while limiting the use of salted and candy.The body quickly adapts to the lack of calories and after returning to the normal diet begins to collect fat faster.
It is recommended to drop your diet now and switch to proper nutrition.Changing your lifestyle is easier, while there is still no serious problem with metabolism and health caused by weight loss.
How do I switch to healthy food?
You can proceed with the second stage a month after the first start, and immediately after the decision is made to adjust your diet.Currently, you need to start choosing more products and responsible for diet.At the same time, useful habits are obtained, which helps eventually turn to the paragraph.
Eat complex carbohydrates, make a list
It is a mistake to think that people who try to lose weight should avoid any carbohydrates.Complex carbohydrates are one of the main components of the diet that signal the saturation signal.They break down the body for a long time, do not lead to blood sugar and allow you to feel full for a long time.
Complex carbohydrates include:
- War rice;
- Whole seeds;
- Macarone products from solid -type wheat;
- bread roasted from rye or whole flour;
- root;
- vegetables;
- legumes.
The use of simple carbohydrates, on the other hand, must be minimized.
They are contained in the product:
- Confectionery;
- Burn white flour;
- dried fruits;
- white rice;
- Some types of sweet fruits;
- pasta made of height flour;
- Dear, etc.
Carbohydrates are easy to absorb quickly, causing insulin jumps, which then quickly fall and cause hunger.Someone eats again, and does not spend calories stored in fat.
Change the approach to the cooking process
At this stage, you need to pay attention to the compliance of two rules:
- Reject fried products in oil.Such foods are more calories, increase cholesterol levels and increase the likelihood of developing heart and blood pathology.It is best not to fry food, but to boil or burn with natural flavors.If necessary, prepare, for example, fried eggs, you should use an anti -stick pan that allows you to do without oil.
- Reduce the original heat treatment of plants.In the process of preparing cereals, fruits and vegetables, fiber is destroyed.These components reduce blood sugar, stimulate the digestive tract, eliminate hunger for a long time.
For example, boiled carrots are simple carbohydrates, and raw is a useful source of fiber.Of course, when providing some vegetables, frozen products and cereals, you cannot do without cooking.In this case, it is necessary to ensure that the food does not turn into mashed potatoes, without fiber.
Know what to eat during the day
With PP, you must comply with the following rules:
- For breakfast, it is useful to use complex carbohydrates and a bit of protein.It's worth starting to get used to morning porridge.
- During lunch, the body needs complex carbohydrates, as well as vegetables and proteins.A good choice is vegetable -vegetable/steam + baked or prepared for some meat/fish with side dishes.
- The perfect dinner is the bird/fish/chicken + vegetable eggs.
- The number of carbohydrates used during the day should decrease in the morning in the morning, and the number of proteins, on the other hand, must be increased.This is due to the fact that carbohydrates give us energy, and protein contributes to tissue regeneration, which occurs at night.
- It is advisable that snacks include protein and carbohydrates.
- In the afternoon (after 16 hours with a standard schedule), it is not desirable to eat fruit and fast carbohydrates.As an exception, you can enjoy green apples.
- To sleep without hungry, you can drink a glass of kefir or eat cottage cheese an hour before you go to bed.Fat foods and carbohydrates before bedtime are not recommended.
Organizing physical activity: What should be?
Inactivity lifestyle is inevitable leading to deterioration in health conditions.With a lack of physical activity, the muscles become weak and atrophy,
And the mass of bone tissue decreases.As a result, pathology such as:
- scoliosis;
- osteoporosis;
- Cardiovascular disease, etc.
To ensure adequate physical activity, there is no need to purchase a subscription to the hall.Can:
- training;
- Involved in yoga;
- participate in sports games;
- Run a bike.
To get started, it is enough to train for 15-20 minutes a day, so this time it can be improved, focusing on your well-being.
With the presence of contraindications to physical energy (for example, overweight more than 30 kg), you need to start by climbing half an hour a day.Start -starting to take 5 thousand steps daily, and then add 1 thousand steps every 7 days, tracking results in a special application for smartphones.
Remove pressure and lack of sleep
The role of sleep in the process of losing weight cannot be underestimated.In the event of blood deficiency in the blood, the level of cortisol hormone pressure, which prevents fat burning, increases.In addition, cortisol promotes the accumulation of fat layers, especially in the waist.
The concentration of stress hormones can increase with excessive use of caffeine drinks, psychological and physical advantages.
To many, the transition to proper nutrition seems to be something impossible.But if you act sequentially, without departing from your goal, you can take step -by -step step by bad habits, for health and harmony.