More pounds do not decorate anyone and deliver a series of disorders to choose the clothes. But this picadela is just the "tip of the iceberg". The excess weight often leads to serious health problems, such as cardiovascular diseases pathology, violations, diabetes and even cancer. In the struggle for thinness is important for the healthy development of the diet, and in this article you will learn how to arrange meals to lose weight and maintain the result.
The basic principles of a proper diet to lose weight
What is adequate nutrition? This is a little schema of the intake of food, to which the organism obtains all the necessary for the normal life of a substance in adequate amount. Respecting the balance of proteins, fats, carbohydrates and the daily norm of calories, more pounds will not be "deferred" to the sides and the hips. The body will pass all incoming with food substance to function properly.
Then, as you need to feed, to normalize the weight?
For this, it is necessary to observe the following rules:
- Not too much. On the approval of nutritionists, portion for a single meal should fit in the palm of your hand. For this, we need a little bit of everything, without overloading the stomach.
- Eat 4 to 5 times per day. Frequent reception of small portions of foods helps speed up the metabolism, which contributes to the normalization of weight.
- Consume per day, at least 1.5 liters of water. It's amazing, but many times people confuse hunger with thirst. The issue is that the water is not just a liquid, it contains salts and trace elements needed by the cells, and in its absence the body will indicate, causing a false feeling of hunger.
- Reduce the amount of eating carbs. They are rich in products such as wheat breads, cakes, biscuits, cakes and breads. If the will is sweet, it is better to eat a slice of bitter chocolate.
- Enrich the diet "slow carb". It refers to wheat, wheat grains, whole oats, chunks, and rice.
- Monitor the amount of fat in the diet. As carbohydrates, they help in marking quick weight. Reduce the amount of fat, it is possible to minimize the consumption of pork, butter and sunflower oil, fatty acid, varieties of fish, cheese, and other.
- Consume protein foods. Giving the meat of the pig, it is worth going on a diet of beef, chicken, turkey, rabbit. These products are rich in protein, fat content and carbs are quite low.
- Try not to eat fried foods. With this product processing is the vegetable oil that contains many fats. Therefore, when choosing a kitchen need to observe the principle: "what can you cook or bake, it is best not to fry".
- Enter in the diet of fresh fruits and vegetables. This food is rich in vitamins and vegetable fibres, which makes it easy to quickly clean the intestines and prevents the formation of "wells" and the stools of stones.
- Consume dairy products. In yogurt, fermented milk, boiled and thin the yogurt contains strains of beneficial bacteria that help maintain the normal intestinal microflora, which facilitates the quick break of food.
- Reduce the intake of salt. The fact is that the salt slows down the water in the body, causing swelling, as a result of which the liquid comes out slower. And also it is worth to exclude from the diet ketchup, mayonnaise, and a variety of sauces.
- Avoid alcohol. Intoxicating drinks not only encourage the appetite, but which contain a large amount of calories.
Council. All of the restrictions and the change in feeding behavior are the stress. For this reason, the transition to a healthy diet should gradually, giving the body the opportunity to adapt.
What is the rear bench and small meals
Separate power is a concept based on the idea that the right combination of foods.To join this scheme, you must observe the following rules:
- Eat more vegetables, fruits and salads, taking them as a basis for the preparation of the food.
- The carbohydrates are eaten separately from proteins and fruit acids.
- Bring food of different types, with a range of 4 to 5 hours.
The system allows the body to function correctly and eliminates the risk of eating too much.
Small meals implies the frequent food intake in small amounts.The main rules are:
- feeding 4 to 6 times per day;
- eat small portions (not more than 300 g. once);
- minimize salt and sugar in the diet;
- the appropriate proportion of proteins, fats and carbohydrates (30%/30%/40%);
- the power for the same clocks.
The intake of food according to the rules is faster to digest and speeds up the metabolism.
Correct the calorie counting at home
What is the amount of calories is considered normal for daily consumption? This depends on the sex, weight and human growth, as well as their physical activity.To calculate the exact number, use the following formula:
- for women: BMR= 9.99 it*weight/kg + 6.25 *growth/cm – 4,92 *age – 161;
- for men: BMR = 9.99 it*weight/kg + 6.25 *growth/cm – 4,92 *age + 5.
For further calculations of the obtained result it will be necessary to multiply the rate of physical effort.The activity of man are thus:
- minimum (lack of physical exercise) — 1,2;
- light (light workout or walk) — 1,375;
- price (training 4 to 5 times per week) — 1,46;
- above average (for an intense workout 5-6 times per week) — 1,55;
- increase (daily exercise) — to 1.64;
- high (daily to an intense workout) — 1,72.
For those who want to lose weight, it is necessary to reduce the result of 10% to 20%, depending on the amount of extra pounds. To keep the body weight figure will not change.
Example: a woman aged 35 years, weight 62 kg, 160 cm tall, average activity.
TMB = 9,99*62 + 6,25*160 — 4,92*35 – 161 = 1286
The standard calories = 1877 kcal
For weight loss = 1877-15% = 1596 kcal
As a result, for a woman with such data to keep the weight daily needs of 1877 kcal, and for the decline in 1596 kcal.
In a note. Many have difficulty with counting calories. This will help not only the labels of the products, but special analyzers, which are easily found on the Internet.
With their help, you can learn the calorie content and the level of Protein, Fats, carbohydrates not only of products but also of dishes. For this, you need to enter a name and the amount of ingredients, and the program will include the desired data.
Sample menu of proper nutrition of the week — the best recipes for breakfast, lunch, dinner, and snacks
Planning of diet, you should consult the list of usual products, so it will be more easy to use. The following is a sample menu for the week when the power supply 6 times per day. It is important to consider that the interval between the meals should be 2 to 3 hours.
The first day
- Flour of oats in water with fruit or berries, cooked egg, tea or coffee.
- Yogurt, apple, bread.
- A mushroom soup, beef stew, vegetable salad.
- A yogurt and dried fruit.
- Cooked wheat non-greasy fish, stew vegetables.
- Kefir, orange.
The second day
- Low-fat cheese, bread, tea or coffee.
- Fruit salad, a glass of sour milk.
- Chicken soup, boiled vegetables.
- Salad with carrot and apple, green tea.
- Barley porridge on the water, stew meat, fresh vegetables.
- Natural yogurt without additives, the apple.
The third day
- Granola with nuts and low-fat yogurt, and tea.
- Natural yoghurt, an apple.
- A vegetable soup, wheat cooked fish, fresh vegetables.
- Cottage cheese, yogurt.
- Wheat, cooked chicken, without the skin, buckwheat porridge in the water.
- A glass of sour milk, a little dried fruit.
Day of the fourth
- 2 hard-cooked eggs, bread, tea.
- Fruit salad, yogurt.
- Fish soup, steamed vegetables.
- Yogurt, nuts.
- Chops lean beef boiled, salad from fresh vegetables.
- A glass of sour milk, berries or fruits.
- Porridge oats in water with the addition of nuts, tea.
- Vegetable salad, a glass of sour milk.
- Chicken soup, vegetable stew.
- Yogurt, fruit.
- Fish cakes steamed, boiled wheat.
- Cup of yogurt, dried fruit.
The sixth day
- Cheese-a mixture of fruit, cooked egg, tea.
- Yogurt with added fruit.
- A vegetable soup, wheat stew beef, wheat, porridge oats.
- Roast pumpkin, kefir.
- Chicken, salad of fresh vegetables.
- A glass of sour milk, dried fruit.
- Oats in the water with nuts, bread, tea.
- A yogurt and dried fruit.
- Ear low-fat fish, a salad of fresh vegetables.
- Fruit, or fruits, sour milk.
- Stew meat, buckwheat porridge.
- A little bit of cheese, an apple.
Important! The last meal should be made at least 4 hours before bedtime.
The results you can achieve with a proper dietWhen one normalizes the power in your body, the following changes occur:
- accelerated metabolic processes;
- normalize the digestion;
- decreases the level of cholesterol in the blood;
- in a timely manner are displayed the products of the metabolism;
- increases the immunity.
Because of these changes is reduced and the body weight. It is important to remember that in a healthy person, with excess weight can not be, and with the recovery of vital processes and normal weight.
How to eat to lose weight fast
Correctly organizing your diet if you have excess weight you can lose from 2 to 4 kg in a month.But, if you want to speed up this process, it is necessary to respect the rules:
- eat fractional, every 2-3 hours, small portions;
- flavor foods cinnamon, teeth, pepper and coriander, which speeds up the metabolic processes;
- drink at least 2 litres of water per day;
- drink green tea, contributing to the rapid detoxification;
- visit the massage parlour and sauna, sign up at the swimming pool;
- participate in sports activities.
In addition, there is more to being outdoors, not to use an elevator and more walking.
The proper nutrition and the physical load
Physical activity not only allow you to lose weight faster, but to improve the general well-being, as well as keeping the muscles toned. It is very important, because many women have had to realize that after the loss of the extra pounds body seems soft and ugly. This can be avoided if you attend the gym or regularly and study at home.
Of exercises, you can choose to your taste. If the goal is the transfer of fat into muscle mass, ideal for aerobics, jump rope, crunches and other security forces of the load.
And to the body in a short space of time became soft, the best thing to do yoga, dance or swimming. Such exercises contribute not only to shape the body, but also strengthen the cardiovascular system and the respiratory system, and also make a woman flexible and plastic.
How to maintain the result of weight loss
How many times can you listen to a woman's claims that are lost with a job so kilograms soon returned, taking with him a pair of "companions"! Unfortunately, it is very common problem.
How to keep the result obtained after weight came up to normal?You'll need to do some simple rules:
- observe the mode of feeding, and eat at the same time;
- watch out for a calorie of products, and the proportion of Proteins, Fats, carbohydrates in the diet;
- drink at least 1.5 liters of water per day;
- try not to eat sweet, smoked, and fat, and also soda and alcoholic beverages;
- sleep at least 8 hours per day;
- not to charge for the night;
- for a long time, to be outdoors;
- practice physical activities.
The most important thing to remember is that the rules of a healthy diet is not a temporary measure for the loss of extra pounds, but a life style. Follow these guidelines and you will never see the staggering numbers on the scales and unpleasant "bagels" in the waist.
Common errors or why it does not come out of the weight
If you attempted to lose weight were in vain and the weight still will not go away, don't panic. It is more sensible to analyze their own actions and identify errors.They can be:
- lack of coffee in the morning;
- food intake at least 4 times a day in large pieces;
- later and abundant dinners;
- the non-compliance of calories and the right balance of Protein, Fats, carbohydrates;
- the abuse of protein products, through which occurs the set of active muscle mass;
- lack of exercises;
- monotonous exercise;
- get enough sleep;
- the nervousness and stress;
- the reception of certain medicines.
Speaking of errors, can not fail to mention about the smoking. The habit is, in and of itself harms health and can cause a violation of metabolism, on account of which there is a "horse race" weight. In addition, many people, wanting to freshen the breath after you smoke cigarettes, use chewing gum, mints sweets or pastilles, which contain large amount of sugar.
But if you do everything correctly, according to the recommendations, the weight will quickly return to normal and will stay at the desired point mark.