Recently, more and more conversations have been on the topic of proper nutrition.Unlike diets, this approach allows not only to lose weight, but also to completely change your lifestyle, normalize the digestive tract and improve health.If you act in phases, you can avoid faults and count on the fact that the extra kilos will never return again.
How to lose weight quickly for a woman or a man: where to start eating?
The first phase involves compliance with simple recommendations that will allow you to tune in to a balanced diet, purify the body and even start discarding extra kilos.
Remove the "food trash": what does this mean?
First of all, it is necessary to completely remove the "food garbage" that does not benefit from the menu:
- Bakery products made of flour in/s;
- sausage, products semi -separated from the meat;
- soda, sweet packaging juices;
- ketchup, mayonnaise and other finished sauces;
- sugar and pastry;
- Fastfood (hamburgers, chips, potatoes, various snacks, etc.).
All these products have a low nutritional value, therefore they are unable to compensate for a deficiency of vital substances in the body.In addition, this food is characterized by a high calorie content and leads to the intensive formation of fat deposits.At the same time, a person does not feel a sense of saturation, as per a complete dinner and consequently eats more than expected.
Exclude alcoholic beverages: will it help to lose weight?
You can discuss for a long time if there is damage from the use of strong drinks, provided that reasonable restrictions are observed.But having decided to move on to the PP, it is necessary to completely abandon alcohol at least until the moment when body weight returns to normal.
There are good reasons for this:
- Studies have confirmed that alcohol acts on the neurons that control the appetite, which causes serious hunger;
- Even a small amount of strong drinks can encourage a person to forget his determination not to eat harmful products;
- Alcohol delays water in the body, due to which during the weighing of control you can see a "area" and lose motivation;
- Snacks and snacks consumed together with alcoholic beverages have high calorie content;
- Ethyl alcohol slows down the metabolism, which prevents weight loss.
To lose weight, it is necessary to establish the method of consumption
Having firmly deciding to start eating well, you have to teach yourself to drink clean water in sufficient volume.The liquid suppresses the appetite and helps not to eat too much.In addition, the water that enters the body is involved in the most important processes, including the breakdown of fats.
Drink from 1.5 to 2 liters of water per day (6-8 glasses of 250 ml).At the beginning it may seem difficult, but then it will become a useful habit.It is important to use the liquid a little during the day:
- 250 ml in the morning after waking up;
- 250 ml half an hour before each meal;
- 250 ml before and after training;
- 250 ml per hour before bedtime.
In order not to forget the need to drink water, you can put one of the special free applications on the phone.
What should the regime include to use it to sit on the PP?
This is one of the most difficult but important passages that require to start eating from the regime:
- 7 hours - A plenty of breakfast;
- 10 hours - the first snack;
- 13 hours - lunch;
- 16 hours - the second snack;
- 19 hours - Dinner;
- 21 hours - Cheese Cottage or Kefir.
Time is indicated taking into account the increase at 6 in the morning and go to bed at 22:00.You can easily adjust the mode according to your routine.
The pause between two meals should not be 4 hours longer.
Weight of a portion-200-250 g.This principle of power accelerates the metabolism, allows the whole day to feel vigor and an increase in strength.
How to tune in to a change of lifestyle and menu?
If the goal is not only to lose weight, but also to maintain the resulting result for a lifetime, you must tune in to change the eating habits forever.Many people who have decided to switch to PP Dream who when they lose weight, fast food and other harmful products will start eating.This approach inevitably leads to weight fluctuations and the deterioration of health.Kilograms will start or return again.
Proper nutrition is a lifestyle, not a temporary measure!
Sitting on a rigorous diet is not also the most reasonable solution to start losing weight, since it is very difficult to resist a strong decrease in the caloric content of the diet for more than 3-4 weeks.
Some manage to get rid of 3-5 kg in this period, but most of this weight is not adipose tissue, but the water that leaves the body when limiting the use of salty and sweets.The body quickly adapts to the deficiency of calories and after returning to the usual diet begins to accumulate fat much faster.
It is recommended to abandon a diet right now and move on to proper nutrition.The change in lifestyle is easier, while there are still no serious problems with the metabolism and health caused by weight fluctuations.
How to switch to healthy food?
You can proceed with the second phase both a month after the start of the first, both immediately after the decision to adjust the diet.At this moment, you have to start choosing the products more thoughtful and related to the diet.At the same time, useful habits are acquired, which help to finally move on to the paragraphs.
Eat complex carbohydrates, make a list
It is a mistake to think that people who try to lose weight should avoid carbohydrates.Complex carbohydrates are one of the main components of the diet that gives the brain a saturation signal.They break in the body for a long time, do not lead to blood sugar and allow you to feel satiety for a long time.
Complex carbohydrates include:
- full rice;
- Wholemeal cereals;
- Macarone products from the wheat of solid varieties;
- bread cooked by rye or whole flour in parmesan;
- roots;
- vegetables;
- legumes.
The use of simple carbohydrates, on the contrary, must be reduced to a minimum.
Are contained in these products:
- confectionery;
- Cooking of white flour;
- dried fruits;
- white rice;
- Some varieties of sweet fruits;
- pasta made of flour in height;
- honey, etc.
Simple carbohydrates absorb quickly, cause a jump of insulin, which then falls and causes hunger.A person eats again and the not expense calories are deposited in the form of fat.
Change the approach to the cooking process
At this stage, you must pay attention to the compliance with two rules:
- Refuse fried oil products.This food is more caloric, increases cholesterol levels and increases the probability of developing pathologies of the heart and blood vessels.It is better not to fry the food, but boil or cook with natural condiments.If necessary, prepare, for example, fried eggs, it is necessary to use a painful pan that allows you to do without the oil.
- Reduce the thermal treatment of the vegetable origin.In the process of preparation for cereals, fruit and vegetables, fiber is destroyed.This component reduces blood sugar, stimulates the digestive tract, a hunger line for a long time.
For example, boiled carrots are a simple carbohydrate and Raw is a useful source of fiber.Of course, when preparing some vegetables, frozen products and cereals, you can't do without cooking.In this case, it is necessary to ensure that food does not turn into mashed potatoes, completely free of fiber.
Knowing what you can eat during the day
With PP, you must join the following rules:
- For breakfast, it is useful to use complex carbohydrates and a little protein.It is worth starting to get used to the morning porridge.
- For lunch, the body requires complex carbohydrates, as well as vegetables and proteins.A good option is a salad of steam vegetables/vegetables + cooked or prepared for a pair of meat/fish with a side dish.
- The perfect dinner is a bird/fish/hen eggs + vegetables.
- The number of carbohydrates used during the day should decrease in the morning in the morning and the number of proteins, on the contrary, must be increased.This is due to the fact that carbohydrates give energy and proteins contribute to the regeneration of the tissues, which occurs at night.
- It is desirable that snacks include proteins and carbohydrates.
- In the afternoon (after 16 hours with a standard program), it is undesirable to eat fast fruit and carbohydrates.As an exception, you can enjoy a green apple.
- To go to bed without a feeling of hunger, you can drink a glass of kefir or eat a ricotta an hour before going to bed.Fatty foods and carbohydrates are not recommended before bedtime.
Organizing physical activity: what should it be?
A sedentary lifestyle inevitably leads to a deterioration of the state of health.With a lack of physical activity, the muscles become weak and atrophy,
And the mass of the bone tissue decreases.Consequently, pathologies such as:
- scoliosis;
- osteoporosis;
- Cardiovascular diseases, etc.
To ensure sufficient physical activity, it is not necessary to buy a subscription to the room.Candies:
- exercise;
- engage in yoga;
- participate in sports games;
- Run on a bicycle.
To begin with, it is sufficient to train for 15-20 minutes a day, so this time it can be increased, focusing on your well-being.
In the presence of contraindications to physical effort (for example, more than 30 kg in overweight), it is necessary to start with the excursions half an hour a day.First you have to take 5 thousand steps a day, then add 1 thousand passages every 7 days, monitoring the results in a special application for a smartphone.
Remove stress and lack of sleep
The role of sleep in the weight loss process cannot be underestimated.In case of lack of blood in the blood, the level of hormonal stress of cortisol, which prevents the burning of fats, increases.In addition, cortisol promotes the accumulation of fat layer, especially in life.
The stress hormone concentration can increase with excessive consumption of caffeine drinks, psychological and physical overloads.
For many, the transition to proper nutrition seems to be something impossible.But if you act in sequence, without starting from your goal, you can take a step step by step by bad habits, to obtain health and harmony.