Reducing body weight is achieved by overcoming energy consumption over calories that come with food. This is the Rule universal: His respect is guaranteed to lose weight. But if you ignore the balance of nutrients, psychological condition and the basis of a healthy diet, with excess fat, the person will lose their health and health, and will also not be able to maintain a beautiful figure long.
Which products can be consumed without restricting
A healthy diet always provides moderation. Therefore, taking into account the number of calories and balance between fat, protein, carbohydrates, you can include all products and dishes in the menu.
But the basis of diet when losing weight and maintenance of weight should be food with lots of useful substances or large nutrients:
- meat, fish;
- Fresh vegetables, fruits;
- Green, walnuts;
- Cereals ("dark" mash).
Proper nutrition for weight loss requires minimal thermal processing products, as well as preparation in methods in which less carcinogenic are formed: vapors, in water, oven.
Which products should be excluded or restricted
With a healthy lifestyle, food should not include:
- Fast food, semi-finishing products;
- Desserts, which include fat and sugar;
- Soda sweet drinks;
- sausages;
- Alcohol.
Vegetables, cereals rich in starch, honey, honey is best limited in the period of active weight loss. But the rejection of any product should not cause serious emotional discomforts: if the losing weight puts too much strict ban, quarrel arguing with the temptation, therefore inevitably encounters a compulsive predayer. Eating for weight loss should become a part of life, so the person will have to gradually change delicious habits.
Simple ways of losing weight
For weight loss, it is necessary to remove objectively harmful products from the diet and from useful food for optimal nutrition with the lack of calorizing no more than 10-15%. It takes at least 3 meals at the same time per day. How to get rid of excess weight, you need to recount content calorie so that it does not encounter "plateau" - lack of progress.
How to build a healthy diet
Nutrition should contain all macronutrients:
- Proteins - about 1 gram per 1 kg of weight;
- Carbohydrates - 2 grams on 1 kg weight;
- Fat - 0, 8 g per kilogram of weight.
Such food is the answer to the question of how to lose weight without diet and sports. When teaching in the gym, you need to take into account the need for energy bodies for muscle building, so the amount of protein increases 1, 5-2 times.
Myths and really for losing weight
Diet for quick loss, always harms damage to health. The fashion for a diet has long lost a real diet that does not exhaust the body, but helps the effective work of the endocrine system.
Main rules of healthy and proper diet
There are some tips on losing weight without diets and remove the stomach without increasing the reverse weight.
- They don't starve. The refusal of food slows down metabolism, forcing it to accumulate excess fat.
- Follow your hose work. The menu should have enough fiber and water so the food is digested faster, do not cause swelling.
- Drink more. Water is the main drug for detoxification, so about 1-2 liters on the day you need to drink it a day.
- When weight loss, the person should not feel strong hunger, loss of strength, deterioration in well-being.
How to draw a weight loss diet
In 2011. Years of scientists from Harvard offered a simple way of losing weight without diet. It is named "by a plate method, " because 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 redirected with greenery, fresh vegetables;
- A quarter of the slab occupies protein;
- The remaining part of the plate is given to cereals or thermally processed vegetables;
- The coin size area is the rest of the fat: vegetable oil or seeds, nuts.
Such a plate takes into account all the principles of a healthy diet, but does not require measure each component.
Loss of weight loss
Psychologists advise not focus on a diet: often causes stress, which man is unconsciously trying to "sit". It is better to come to hobbies, active lifestyle, communication.