A decrease in body weight is obtained from a predominance of energy consumption on calories that comes with food. This rule is universal: its observance is guaranteed to lose weight. But if you ignore the balance of nutrients, the psychological state and the foundations of a healthy diet, together with an excess of fat, a person will lose his health and his health and will not be able to maintain a good impression 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, it is possible to include any products and dishes in the menu.
But the basis of the diet when weight and weight maintaining should be food with many useful substances or a high nutritional value:
- meat, fish;
- fresh vegetables, fruit;
- vegetables, nuts;
- Cereals ("dark" porridge).
Proper nutrition for weight loss requires the heat treatment of the heat of the products, as well as the preparation in methods in which less carcinogenic agents are formed: steam cooked, in the water, in the oven.
Which products should be excluded or limited
With a healthy lifestyle, food should not include:
- Fast food, semi -final products;
- dessert, which include fats and sugar;
- firm sweet drinks;
- sausages;
- Alcohol.
Vegetables, cereals rich in starch, honey, honey is better limited in the period of active weight loss. But the refusal of any product should not cause severe emotional discomfort: if the loser weight puts too severe bans, it fights every day with temptation, then inevitably meets an excess of compulsive food. Eating for weight loss should become part of life, so a person will have to gradually change the habits of taste.
Simple ways to lose weight
For weight loss, it is necessary to remove the products objectively harmful from the diet and from useful foods to make an optimal diet with a calorie deficiency not exceeding 10-15%. At least 3 meals are required at the same time per day. As you get rid of the excess weight, you have to tell the caloric content of the diet so as not to meet a "plateau" - a lack of progress.
How to build a healthy diet
Nutrition should include all macronutrients:
- proteins - about 1 gram per 1 kg of weight;
- carbohydrates - 2 grams for 1 kg of weight;
- Grasso - 0, 8 g for 1 kg of weight.
This food is the answer to the question about how to lose weight without diets and sports. When lessons in the gym, it is necessary to take into account the need for the body of energy to build muscles, so the amount of protein increases 1, 5-2 times.
Myths and really for weight loss
Nutrition to lose weight quickly, always damages damage to health. Fashion for diets has long lost the right diet that does not exhaust the body, but helps the actual operation of the endocrine system.
The main rules of healthy and adequate nutrition
There are some suggestions on how to lose weight without a diet and remove the stomach without an inverse weight gain.
- Don't starve. The refusal of food slows down the metabolism, forcing it to accumulate excess fats.
- Follow the work of the intestine. The menu should have enough fiber and water so that the food is digested faster, they do not cause swelling.
- Drink more. Water is the main remedy for detoxification, therefore about 1-2 liters the day when you need to drink it a day.
- When weight loss, a person should not experience strong hunger, loss of strength, a deterioration of well -being.
How to process a weight loss diet
In 2011, Harvard scientists offered a simple way to lose weight without diets. It has been called the "plate method", since a person needs a plate with a diameter of about 20 cm, which is divided into 4 sectors: to reduce weight:
- Half of the dish is diverted with vegetables, fresh vegetables;
- A quarter of the plate occupies protein;
- The remaining part of the plate is administered to thermally treated cereals or vegetables;
- The area of the size of a coin is fat: vegetable oil or seeds, walnuts.
This plate takes into account all the principles of a healthy diet, but does not require to weigh each component.
Errors of losing weight
Psychologists advise not to focus on a diet: often this causes stress, that a person unconsciously tries to "sit". It is better to reach a hobby, an active lifestyle, a communication.