A decrease in body weight is achieved by a predominance of energy consumption on calories that come with food. This rule is universal: your observance is guaranteed to lose weight. But if you ignore the balance of nutrients, the psychological state and the basics of healthy nutrition, along with excess fat, a person will lose their health and health and can not keep a beautiful figure for a long time.
Which products can be consumed without limiting
Healthy nutrition always provides moderation. Therefore, taking into account the allowed number of calories and the balance between fats, proteins, carbohydrates, you can include products and dishes in the menu.
But the basis of the diet when losing weight and weight maintenance should be food with many useful substances or high nutritional value:
- meat, fish;
- Fresh vegetables, fruits;
- Green, walnuts;
- Cereals ("dark" porridge).
Appropriate nutrition for weight loss requires minimal heat treatment of products, as well as preparation in methods in which fewer carcinogenic agents are formed: steam cooked, water, oven.
Which products should be excluded or limited
With a healthy lifestyle, food should not include:
- Fast food, semi -agreed products;
- Desserts, which include fat and sugar;
- sweet drink soda;
- sausages;
- alcohol.
Vegetables, starch -rich cereals, honey, honey is better limited during active weight loss. But the refusal of any products should not cause serious emotional discomfort: if losing weight puts very strict prohibitions, it fights every day with temptation, so it inevitably finds excessive compulsive. Eating for weight loss should become part of life so that a person has to gradually change the habits of flavor.
Simple ways to lose weight
For weight loss, it is necessary to remove objectively harmful products from the diet and useful foods to make an ideal diet with a calorie deficiency of no more than 10 to 15%. At least three meals are required at least at the same time a day. By getting rid of overweight, you need to retell the caloric content of the diet so as not to find a "plateau" - a lack of progress.
How to build a healthy diet
Nutrition should include all macronutrients:
- Proteins - About 1 gram per 1 kg weight;
- Carbohydrates - 2 grams by 1 kg weight;
- Fat - 0, 8 g by 1 kg weight.
This food is the answer to the question of how to lose weight without diets and sports. When classes in the gym, it is necessary to take into account the need for the energy body to build muscles, so that the amount of protein increases 1, 5-2 times.
Myths and really about weight loss
Nutrition to lose weight quickly, always harms health damage. Fashion for diets has long loses the right diet that does not exhaust the body, but helps the effective operation of the endocrine system.
The main rules of healthy and proper nutrition
There are some tips on how to lose weight without diet and remove the stomach without a reverse weight gain.
- Do not starve. Food refusal decreases metabolism, forcing it to accumulate excess fat.
- Follow the work of the intestine. The menu must have enough fibers and water so that the food is digested faster, does not cause swelling.
- Drink more. Water is the main detox remedy, so about 1-2 liters the day you need to drink a day.
- When weight loss, a person should not feel strong hunger, loss of strength, deterioration in well.
How to elaborate a weight loss diet
In 2011, Harvard scientists offered a simple way to lose weight without diets. It was called the "plate method", as a person needs a dish with a diameter of about 20 cm, which is divided into 4 sectors: to reduce weight:
- Half of the plate is diverted with vegetables, fresh vegetables;
- A quarter of the plate occupies the protein;
- The remaining part of the plate is given to thermally treated cereals or vegetables;
- The area size area is left fat: vegetable oil or seeds, walnuts.
This plaque takes into consideration all the principles of a healthy diet, but you don't have to weigh each component.
The errors of losing weight
Psychologists advise not to focus on a diet: it often causes stress that a person unconsciously tries to "sit". It is better to reach a hobby, an active lifestyle, communication.