We live in the age of high speeds, and you also want to lose weight quickly. This is one of the biggest mistakes that most women make. They strive to get rid of extra pounds as soon as possible and choose the path of severe restrictions. The results are deplorable: it is not possible to keep the weight, it only grows, and the health is undermined. The second option is less attractive in terms of speed, but reliable — smooth weight loss without harm to health. Let's figure out how to eat in order to lose little by little, but steadily and in comfortable mode for the body.
- The main mistakes of losing weight: what not to do
- Weight loss without harm to health: 6 basic principles
- Sample menu for the day: take note
- The main thing about weight loss without harm to health
The main mistakes of losing weight: what not to do
Immediately give up extreme diets — low carb, protein, ketogenic and similar. You won't achieve anything but feeling bad. Having dropped a few kilograms on a similar diet, you quickly gain them with recompensation of 15-20%. In other words, after such diets you get better even more. And a weakened body will not be able to come to its senses for a long time. This will affect the quality of sleep, mood, condition of hair nails.
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Also, don't dramatically and cut your calorie intake too much. It’s not a fact that you will noticeably lose weight at all, but the probability of gaining more weight is high. The body, deprived of the usual amount of energy, constantly gives signals of hunger. Once the diet is over, you will begin to shamelessly overeat. After a hearty dinner, you will be crushed by a feeling of guilt that you want to ... seize. It's a vicious circle.
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Weight loss without harm to health: 6 basic principles
Focus on weight loss within within 2-2.5kg per month (500-700g per week). This is weight loss without harm to health: you do not have to stress the body by severely cutting calories. Since weight loss will occur slowly, the skin will tighten in a timely manner, there will be no ugly folds. Changes in the & nbsp; diet should be supplemented with sports. Swimming, exercise bike, brisk walking will benefit
Please follow these rules:
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Take vitamins. Any restrictions are bad for health. The body needs support, and a good multivitamin complex can provide it. Another nuance: often the feeling of hunger indicates a lack of some vitamins or minerals. If the body gets everything it needs, there will be no wolf hunger.
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Keep track of calorie intake. It should be 1000-2000 calories per day. Less is impossible, because the body simply does not have enough resources for life.
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Keep a balance. Carbohydrates should make up 50-55% of the diet, proteins — 25-30% fats — 15-20%. Forget about "star" low carb diets. By cutting back on carbohydrates, you deprive your body of energy. The only stars you get — before your eyes when you fall into a hungry swoon. The right fats are also needed. Excellent sources — olive oil, avocado, salmon, sardines.
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Replace simple carbohydrates with complex ones. Instead of white bread, choose black, bran, whole grain. Give up cookies and sweets, stop adding sugar to drinks. Ban yourself from sugary soda. Occasionally allow yourself chocolate or candy, but let it be a "special occasion" and not a daily habit.
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Drink clean water. Even if you can't drink 2-2.5 liters of water as usually recommended, drink a glass of warm water on an empty stomach in the morning.
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Go in for sports. Otherwise it is very difficult to lose weight. Be sure to do morning exercises and go to the gym 2-3 times a week. Don drink water while exercising.
To steadily lose weight, it is enough to make an acceptable menu for yourself from healthy foods and not overeating. A balanced diet can become a habit for life, and you forget about extra pounds.
Read also: "why lose diet" Sample Menu for the day: take note
We offer a menu that can be taken as as a basis and changed as will
- Breakfast.
- Basis — carbohydrates. For breakfast, choose porridge from whole grains (it can be flavored with 1 teaspoon of olive oil) or muesli with nuts. You can expand the menu with 1 boiled egg, 1 glass of low-fat kefir or 50 g of low-fat cottage cheese. A cup of coffee or tea without sugar.
- You can drink a glass of natural yoghurt without sugar or eat fruit — to choice.
- For first — soup. For the second 90 g of lean meat or fish, 200 g of vegetable salad seasoned with unrefined oil.
- A glass of natural yoghurt without sugar.
- 90 g of lean meat or fish and 200 g of fresh, stewed or boiled vegetables.
- . A glass of fat-free kefir or other fermented milk drink.
Foods can be boiled, baked or stewed, but cannot be fried. It is also not worth salting heavily. the rest — Diversify the menu as you wish. The main thing is that sweets and harmfulness do not appear in it. The first results of such a balanced diet can be seen in 2-4 weeks.
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Diet in winter: why it is so difficult to lose weight in cold weather and what to do about itThe main thing about weight loss without harm to health
Don't chase unhealthy trends. Fashion for anorexics comes and leaves, and you still live and live in your body. Lose weight gradually, adhering to the principles of a healthy diet:
- The diet should be balanced.
- Carbohydrates — 50-55% of the diet, proteins — 25-30% fats — 15-20 %.
- Porridge — friend, sugar — enemy. But spoil yourself with a piece of chocolate sometimes so you don feel miserable and destitute
- Do morning exercises, walk, go to the gym 2-3 times a week.
- Your norm — 30 ml per each kilogram of weight. If it cannot stick then drink as much as you can, but don't forget about it!
Being slim is not difficult if you approach the issue of losing weight rationally. The main thing is not to go to extremes.
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