Content:
The question of losing weight is often inextricably linked with self-discipline. The exceptions are cases of a number of diseases that do not allow to lose weight naturally.
Natural weight loss should be considered a process in which the body is experiencing minimal stress without adverse effects on the body. If it is a diet, then in the framework of proper nutrition, if it is physical exercise, then within the limits of physical conditioning and physical education. Professional sport has nothing to do with health. Especially to the negative consequences of improperly planned and selected physical activity.
Essential aspects of healthy weight loss
To get rid of excess weight and not get it soon it is recommended to lose weight slowly.Forcing any processes in the body leads to injury, the occurrence of chronic diseases and other dangerous results.
A healthy person's diet should contain a balanced diet. That is, the day menu should contain all the necessary trace elements.
mono-diets are definitely ineffective and dangerous ways to regulate your weight
The restriction in fats or carbohydrates leads to vitamin deficiency, lack and non-assimilation of nutrients that are essential for the body. The result will be a violation of the cycle in women, hair loss, damaged nails and poor complexion. In addition, the weight lost as a result will return to a greater extent due to a knocked down metabolism. Protein overload complicates intestinal function. Therefore, the main principle should be balance.
Those who are willing to pay much attention to losing weight can be advised to count daily BJU, that is, the rate of proteins, fats and carbohydrates. Especially important is the total calorie. The average rate for women per day is 2000 calories. Therefore, to lose weight, you need to use less than this norm. A safe level is considered to be at least 1600 calories per day. A nutritional table of foods can be found in most specialized sources.
This should take into account the consumption of calories. The more exercise, the more calories the body needs to recover. That is, going to the gym and active exercises will allow you to eat a little more on this day. Here the balance of loads and calories consumed is important.
If you do not want to count calories, you can use the experimental method. If at a given level of load weight does not go away, then you need to reduce calorie intake. It works with the condition of a relatively healthy body. First you need to eliminate the so-called garbage from the diet:
- sugar;
- baking, especially baking;
- carbonated sugary drinks;
- smoked products;
- trans fats.
If this is not enough, then, on the basis of the table of caloric content of products, you should gradually remove the most high-calorie and harmful.
In order not to break the diet, you can periodically allow yourself a small amount of your favorite “forbidden” products, but this can be done no more than once a week.
Separately, you need to talk about the quality of muscles and skin. Salt and sugar retain water, and thus make cellulite more pronounced. Even on thin girls you can see ugly bumps on the skin of problem areas. All kinds of cakes, rolls and cakes have the same effect. The skin after them looks flabby, even if the total daily calorie is not exceeded.
The secrets of healthy weight loss
There are a number of additional methods to quickly get used to proper nutrition and achieve the desired effect.
Prolonged sleep
Unfortunately, in the modern rhythm of life, an eight-hour sleep can be considered a luxury. Moreover, some experts recommend that women sleep a day to 10 hours. A good muscle recovery during sleep will help to transfer physical exercise more easily. In addition, in a dream, normal hormones. Also, scientists have proven that because of lack of sleep, cognitive abilities of the brain are slowed down, which affects the feeling of hunger and satiety. Lack of sleep is stress for the body, which prevents it from responding to signals sent to it. Therefore, in the case of lack of sleep diets may be powerless in the fight against obesity.
Moderate physical activity
An integral part of the plan for losing weight is physical activity. Obviously, the more stress - the more calories are burned. But this rule does not always work for the benefit of losing weight. First of all, excessive loads are likely to cause pathological conditions from overtraining to injuries. In addition, such stress introduces into depressive states, which do not allow to adhere to the plan in the future. The exit from the situation will be moderate exercise. Some have enough regular walks, others will help the optimal amount of strength exercises.The latter is best done under the supervision of a coach. In addition, there are plenty of other ways to spend calories:
- dancing;
- swimming;
- yoga;
- martial arts and more.
Thorough and slow chewing
A habit of eating quickly can make you eat much more than your body requires. To avoid this situation, try to eat slowly, chewing each piece carefully. In addition, it is recommended to pause and listen if there is already a feeling of satiety. Eating everything on a plate to the last crumb is not necessary.
More whole grain products
Whole grain cereals include:
- brown rice;
- buckwheat;
- barley;
- wheat;
- oats.
Such a diet will reduce calories in the menu, as well as help reduce the amount of "bad" cholesterol in the blood. Whole grains make waffles, muffins, bread, pasta, and more.
Vegetables on the menu
Vegetables should occupy most of the menu. It is best to use them raw or cooked on the grill. Vegetables will help you quickly get enough without the risk of extra pounds. They contain a lot of water and fiber. It improves digestion, skin condition and overall well-being.
Minimum alcohol
Many activities are accompanied by the use of alcohol. If there is an opportunity to refuse, then it is better to choose a more useful drink for yourself or stretch one glass for the whole holiday. Alcohol, along with lack of sleep, disables the ability of the brain to respond adequately to hunger and satiety. Nutritionists advise to use as much water as possible during libations in order to reduce the devastating effects on the body. Also, alcoholic beverages are high in calories.
The first dishes in the diet
Liquid foods slow down digestion and curb appetite. If you add broths and light vegetable soups to the menu, you can feel how the weight gradually returns to normal. After such a difficult to eat a lot more high-calorie food. It is necessary to exclude cream soups with the addition of fat cream and cheese, because they have a lot of calories.
Improving your favorite foods
Any dish can be modified. For example, in baking flour, replace with that made from whole grains, low-fat cheese, add natural sugar substitutes instead of sugar.
Green tea
Green tea helps in the fight against overweight. Some components of the tea start the process of burning calories. We owe this to phytochemicals catechins.
Portion Reduction
One of the main rules of proper nutrition is the division of the daily menu into small portions. It is best to use small plates. So you can eat at one time less. Such meals can be up to 6 without harm to the figure.
Positive attitude
In the process of achieving the goal is very important right attitude. Most often, food restrictions cause a negative. This is due to both psychological stress and the lack of carbohydrates in the usual amount. Over time, these items will be overcome. But for a start, you can sometimes give a weak spot and indulge yourself with your favorite dishes. A piece of cake eaten once a month will not affect the figure, but it will give a good mood and relax the tense nervous system.
An alternative to the "food" method will be to buy a gift for yourself or go to a party where you can escape from thoughts about harmful food. It is important to choose a suitable event, where there will be no annoying factors.
For each of us losing weight is a purely individual process. And to feel as comfortable as possible, it is important to listen to your own body and in no case do not go to drastic measures. The result of a common approach and self-discipline will be a great figure and effect that will last for a long time.
