How to eat properly to lose weight

how to organize the right diet for weight loss

Thick side. A belly, implied (though unfounded) of an unwanted passion for beer. Arrow of scale that causes nervous tremor. You forgot the word "waist" a long time ago, not to mention the abs. The greatness of the overweight is meaningless and ruthless. The worst enemy of health, it also brings a lot of sadness for a purely aesthetic design. And so the day begins with weighing, continues with calorie counting and ends with a faint hope of removing at least half an inch from the waist. . .

The main ally in this difficult battle is proper nutrition, which has little to do with half the starvation that reaches the point of absurdity. A well-designed diet and a proper diet are much more effective than seamless calorie counting. This is true for both obese men and those who want to "dry" the body a bit and get beautiful shapes. How to eat properly to lose weight? We will talk about this in this article.

Fractional nutrition: speeding up metabolism

An obvious pattern: the faster the metabolism, the faster they will leave their "home". The metabolic rate is very individual. Some can eat without thinking about calories at all and without fat. For those whose metabolism is slowing down, it is much more difficult to get rid of fat accumulation. Diets are not very effective for them. But a well-chosen regimen can speed up metabolism. This will help:

  • frequent meals in small portions.
  • sufficient amount of fluid.
  • full regular sleep.
  • active physical activity and training.

Focus should be on the fractional diet. With frequent meals, the metabolism is significantly accelerated. If the segments are small, the effect increases. And vice versa: rare but plentiful meals slow down the metabolism (and the inevitable consequence - unused calories are converted into attractive aspects of fat).

Some nutritionists believe that just by following such a regimen, you can achieve weight loss of almost tens of pounds (of course, if those pounds were extra). Perhaps these figures are slightly exaggerated. But the benefits of fractional nutrition are undeniable. There are a few, but often - a much more effective way to lose extra pounds than a half starvation diet. And much healthier for health. After all, any change in the usual diet, which is inevitable when switching to a particular diet, is stressful for the body, even if the diet itself is complete. Plus hunger, as well as lack of nutrients. And the transition to fractional nutrition is perceived by the body quite positively.

Spend more than you eat

Anyone who is overweight will probably tell you about a dozen tried and tested diets. Japanese and Hollywood, buckwheat and kefir, blood type diets are some of the most famous. It's similar in one thing: a significant reduction in calories.

The Basics of Proper Nutrition for Weight Loss

In general, this is correct: calories should not enter more than energy is consumed. The only thing that has not been exhausted is the accumulation of fat with which it fights. Can the body make more energy? You can and must! First of all, increase physical activity: they consume a lot of calories. Exercises that are large enough and not too intense are appropriate, such as brisk walking. Fat burns very quickly when the body's glycogen stores are depleted: this happens after strength training. This phenomenon is also observed on an empty stomach in the morning (for this reason it does not make sense to deny yourself breakfast).

Another important point is meal time. A high-calorie dinner at night is a direct path to excess weight: during sleep, the metabolism slows down and those calories that accompany a hearty meal will not be depleted.

Calorie counting is a passion for many. However, they must be measured correctly, in a limited way - also prudently. Calculate how much you eat each day in your "normal" mode, without any diet. These records must be kept within five days, recording the composition of the dishes, their weight and the calculation of the caloric content of the food using tables. Add the number of calories for each day, divide by 5 (number of days) - determine the average calorie content in your diet. This number should be reduced. It is desirable to determine the composition of the usual daily menu: the amount of fats, proteins and carbohydrates. This will help you find the best diet for you.

About "wrong" products

Products are different. Useful and, say, not very good. Those that are "not much" should ideally be rejected. In practice, let's admit, few people manage to come up with a good idea. Therefore, we will not make very harsh proposals. But you should limit some products. The benefits of these are minimal (if any) and are detrimental to the digestive system. So what are these products?

  • All types of snacks (chips, salted crackers and nuts, etc. ): have too much salt and aromas that are not good for your health or your waist. French fries.
  • Unfinished products such as pasta, iced pizza.
  • Mayonnaise (if you can not give it up completely, limit the amount and switch to low-calorie varieties).
  • Lemonade, Coca-Cola and other sweet soda.
  • Alcoholic beverages (mainly beer).
  • Ice cream, especially ice cream (this dessert is difficult to digest and the calorie content is out of scale).
  • Baked in yeast products (white bread, rolls). Contrary to popular belief, it is not the flour, but the yeast that leads to weight gain. Instead of bread, you can switch to a thin layer (baked without yeast). You do not need to exclude pasta - as long as you do not add too much greasy sauce to it.
  • Chocolates and cakes. This, of course, is a "bomb" in terms of calorie content. But the damage from a piece of cake eaten once a month is much less than the stress caused by the categorical rejection of a favorite treat. Let us not be too harsh: enjoy your health, but only occasionally.

It is important to remember that even the most useful product may not bring the desired benefits if it is not properly prepared. Your diet menu should be boiled or steamed. Without crispy crust, the minimum amount of spices. Ultimately, your goal is to quench your appetite and all kinds of spices have the opposite work. Another subtlety: eat well, but monotonously: with such a menu, you will not eat more than your body requires. Fanaticism, of course, is inappropriate (many popular diets are to blame for this). But, for example, having eaten boiled fish with a plate of rice, you will fill up quickly and you will feel full of strength and vigor.

Create a sample menu

how to lose weight on proper nutrition

When choosing your daily diet, be sure to consider the needs of your body. If you notice a deterioration in well-being - a feeling of fatigue, increased need for sleep, you may be very addicted to carbohydrate restriction. In this case, the menu will have to be customized.

With the right diet for weight loss, you should feel quite intense and energetic. Here is a sample daily menu to say goodbye to being overweight.

For men

  • rice - 200 g (hereinafter we mean dry cereals, which will be boiled in water).
  • boiled chicken breast - 500 g; - cottage cheese - 200 g
  • milk - 1 liter;
  • vegetables - up to 30% of the total amount of food.
  • water - not limited.

For women

  • rice - 150 g;
  • boiled chicken breast - 500 g;
  • cottage cheese - 200 g;
  • milk - 1 liter;
  • vegetables - up to 30% of the total amount of food.
  • water - not limited.

These foods contain the nutrients (nutrients) you need. These are proteins, fats and carbohydrates. The total amount of food should be divided into several parts: it is recommended to eat every 3 hours, ensuring a uniform supply of nutrients throughout the day. The body must be constantly nourished. Meals throughout the day are best prepared in the morning.

You should follow this diet for a week and then weigh yourself. If there is no weight loss, you will need to adjust the calorie content. This should be done at the expense of carbohydrates (for example, reducing the amount of cereals by 20-25%). A week for "cut diets" - again weigh yourselfAn excellent result is considered 0, 5-1 kg. If this is your shape, then the diet is working, the weight loss process has begun.

Improving the effectiveness of the diet

Finally, here are some tips on how to make your fat burning diet even more effective:

  • Do not exceed the amount of food planned for the day.
  • Eat high-carbohydrate meals when they are best absorbed. There are two times when you need a lot of carbs. The first is after waking up (for breakfast). The second - after training (the so-called "protein-carbohydrate window"). After exercise, it is absolutely impossible to exclude carbohydrates. Right now, they are very well absorbed, and will not penetrate fat, but muscle.
  • Try to increase the amount of water you drink. You should never feel thirsty.
  • The optimal rate of weight loss in such a diet is 0. 5-1 kg. Do not try to speed up the process by further reducing the calorie content in your menu: the body can "activate" a defense reaction and respond by slowing down the metabolism.
  • If, instead of the desired weight loss, you start gaining weight, it means that you have abruptly violated your diet and nutrition.