A balanced diet and healthy eating are the cornerstones for losing weight and achieving stable, long-term results. For effective weight loss, you need to review your daily diet, observe your diet, get adequate rest and show more physical activity. Strict diets and abrupt refusal of normal food can give a quick result, but the damage of fasting to health will be greater than the joy of losing pounds. In addition to feeling sick and in high spirits, constant pangs of hunger and guilt from overnight trips to the fridge, you will get a short-term effect of weight loss. The lost kilograms and centimeters will return, possibly in greater numbers. The body, when faced with a calorie deficit, will activate a defense mechanism and accumulate fat reserves in a greater volume than before. Additionally, diets like these can cause dehydration and decreased muscle tissue, resulting in loose, flabby skin, muscle weakness, and premature wrinkling. Consequently, numerous diets based on fasting or a sharp decrease in the diet will not lead to effective weight loss and will not give a sustainable result. For proper weight loss, you will need to act differently, and most importantly, develop a competent and long-term weight loss program.
Correct diet and weight loss program
Losing weight properly is a time-consuming process. Excess weight should go away for a long time, ideally forever. Therefore, it is necessary to tune in to a long struggle with body fat. The weight should gradually decrease, no more than 1. 5-2 kg. in Week. If you tighten the conditions for losing weight, this will lead to the opposite result, the arrow on the scales will creep in and efforts will be wasted.
Weight loss must begin with developing a balanced diet, which will contain the necessary amount of nutrients and nutrients for the body to function properly. At the same time, the calorie content of the diet should not provoke the formation of fat accumulations. For proper weight loss, a diet is suitable in which food is consumed often (5-6 times a day), but in small portions. If your work is not associated with high physical activity and for various reasons you cannot play sports, then you should significantly reduce the amount of calories consumed per day.
Remember: for effective weight loss, the body must consume more calories than it gets from food. First of all, you will have to give up fatty and high-calorie foods. If it is very difficult to completely abandon the usual and favorite dishes, you can replace the products: for example, pork can be replaced with veal or chicken, sweets can be replaced with fruit. It is impossible to completely abandon fat-containing products - this will lead to their deficiency and metabolic disorders in the body. Since fat is necessary for the full functioning of the body, it must be consumed at least 30-40 g per day. You can get the amount of fat you need by including dairy products and vegetable oils in your diet.
A balanced diet for proper weight loss:
- Fresh vegetables, fruits and herbs should make up half of your daily diet. They will enrich the body with vitamins and minerals. Fiber helps cleanse the intestines and normalize digestion, improve metabolism. The low calorie content allows you to consume plant foods in sufficient quantities to create a feeling of fullness.
- A quarter of the diet should consist of protein-rich foods. Lean meat and fish, eggs, and some types of legumes (beans, soybeans), will provide the body with the amount of protein it needs to build cells.
- Another quarter of the diet should consist of foods rich in slow (complex) carbohydrates. The body needs energy, which it gets from carbohydrates. The diet should include cereals, wholemeal pasta, mushrooms, vegetables and fruits.
Losing weight properly requires you to keep track of calories from food throughout the day. A diet diary or diary will help you keep records, make the necessary calculations and record the results.
An approximate daily menu for effective weight loss
The proposed daily food ration is foreseen for 5 meals. Despite its dietary orientation, meals and products will make your diet varied and weight loss comfortable.
1st reception
- Oatmeal in milk with raisins and honey.
- Kefir or whey.
- Apple.
- Coffee with milk and sugar.
2nd reception
- Three hard-boiled eggs.
- Lean meat (veal, chicken).
- Cheese.
- Salad.
3rd reception
- Chicken breast - boiled or stewed.
- Stewed vegetables.
- Orange.
4th reception
- Boiled or stewed fish.
- Broccoli.
- Cauliflower.
- Apple.
5th reception
- Cottage cheese (fat-free).
- Peanut nuts.
- Raisins.
- Half a large grapefruit.
The proposed diet is designed to diversify your diet and make effective weight loss comfortable, prevent hunger pangs and breakdowns. The small portions and the frequency of meals will allow the vitamins and elements to be absorbed quickly and create a feeling of fullness. If you are hungry in the evening, you can eat carrots. Long chewing and low calorie content of this product will help cope with the feeling of hunger.
Useful tips for weight loss and health
Proper weight loss requires drinking plenty of water to restore fluid balance in the body. It is recommended to drink at least 2. 5 liters of water per day. This will cleanse the body of toxins and harmful substances.
The daily water requirement can be calculated using a simple formula: 30ml each. for every kilogram of your weight. Also, you just need to count the drinking water or tea. All other liquids (broth, milk or juice) are not counted. It is recommended to drink 200ml of water before and after each meal. This will help your digestion and speed up your body's metabolic processes.
Significantly increases the effectiveness of weight loss by playing sports. Regular training actively burns calories, increases muscle tone and strengthens the body. Effective weight loss takes time and effort for self-improvement. But your efforts will not be in vain - you will not only reduce weight, but also correct your figure.