Women and men who are prone to being overweight have a relentless struggle for a slim figure throughout their lives. After each party or subsequent weigh-in, we promise to go on a diet from Monday, start taking care of ourselves and getting our bodies in order. But, unfortunately, everything goes according to the same scenario. At first we try to adhere to strict dietary restrictions, but sooner or later this leads to a breakdown, we gain weight again and more than we already had. It is like a vicious circle that cannot be broken. But there is still a way out. To begin with, a few questions are worth answering. What are you willing to change in your life to look good? Are you ready to change your eating habits for a slim figure? It is important to understand that temporary diets are temporary. And to lose weight and stay at the same weight, you must always adhere to the rules of a healthy diet. Remember, even healthy food can be delicious and satisfying. In this article, we will try to understand what proper nutrition is, how and what you need to eat to lose weight and maintain weight.
How to change your mind and switch to proper nutrition
Motivation and attitude are oneof the main conditions for a positive outcome of the case. Before rather than start counting calories and rushing to the store for cottage cheese, you should sit down and talk to yourself frankly. Do you like your looks? Are you worthy of this? Are you so weak that you cannot control your weight and physical condition? If you answered no to all three questions, you need to think about your motivation for losing weight and eating well. After all, a balanced and healthy food is not just a slim and slender figure. It is also fair skin, strong hair and nails, absence of cellulite and disease, well-being, good mood and strength of character. It is important to understand that your body is not a cesspool where you can dump anything you want. You can't finish eating for a child, you can't eat out of boredom or company, you can't catch depression and stress with sweets. Is your stomach the place to dump the waste? If not, from now on you will have to eat only the freshest, most delicious and wholesome foods. Know that sweet and fat cakes will not do you any good, they do not contain vitamins, but only harmful sugar and palm oil, which is deposited directly on the hips, stomach and thighs. Here are some examples of reasons to help you eat right and not change your mind.
Hang a photo of the best years of your life on the fridge. Look at your slim figure every time - this will help you to abandon the next gastronomic temptation.
Measure your parameters every week: not only your weight, but also the volume of your chest, hips, waist, thighs, arms and calves. Often, the volumes change sooner and only then does the weight begin to decrease. You can even plot graphs from your measurements. Visual representation makes weight loss more tangible, you'll think about it a hundred times, do you need this sandwich?
Before eating something forbidden, go to the mirror and look at yourself naked. Pinch the crease of the belly. Do you still want to eat something?
Bring out your favorite jeans or the dress you once liked. Keep your clothes on hand as a symbol and motivation to lose weight. Just a little longer and the zipper will start to close!
Think about your future life. With a lot of weight, it is very difficult to get pregnant and have a baby. If you don't have a soul mate yet, it will be much more difficult to find her in your current body. If you already have kids, think about what you should look like when you take them to school. Don't you want your little ones to be proud of their irresistible mom?
You can lose weight with someone on a bet, even for a monetary reward. For some, this is a serious motivation.
Chat with people who also lead healthy lives.
Watch various movies and TV projects that talk about the rules of healthy eating, show people with a lot of weight. For many, such a prospect seems dire and this becomes the trigger for the start of a long but healthy weight loss.
Don't lose weight for someone. You can't prove anything to someone with your weight loss. Remember that you are the only one who needs to clean up. As you change your eating habits, you will gradually notice how the weight decreases and the body transforms. If you are determined to change your life, here are some helpful tips.
How to make the transition to proper nutrition gradual
In order for the transition to a healthy lifestyle not to upset the body, this should be done smoothly and gradually. If you visit fast food restaurants three times a week, do it less often. Today, instead of cola, get plain water for a burger and fries - it will be a small win for you. Next time, give up the usual amount of food - cut it down at least a little. Try other healthier foods. A piece of baked meat with a vegetable salad will be much healthier and more nutritious than buttered potatoes and a fatty burger with mayonnaise.
You have to change your habits gradually, but constantly, without taking a step back. Today you put a little less sugar in the porridge, tomorrow you drink tea without sugar, the day after tomorrow you have not chosen chocolate cookies for dessert, but a sweet fruit. Avoid frying, food can be boiled, cooked or steamed. Every day is a conscious decision, your proper choice in favor of health, beauty and longevity. Every sweet and fat rejection is your little, but so significant, victory. And this path should be very gradual. Remember, it takes 21 days for a person to develop a habit. During this period, you should completely switch to proper nutrition. Here are the basic guidelines to follow if you want to lose weight once and for all.
How and what to eat to lose weight
If you decide to switch to proper nutrition, ask your family to support you. They do not require special actions or savage sacrifices. The most important thing is moral support. This means that you shouldn't bring frank sweets or harmful products into the house - a healthy body has not stopped anyone yet. Ask your loved ones to refrain from jokes, they should not constantly offer you prohibited foods. They may need physical help when you have to give up some household chores to hit the gym. The support of loved ones is of great importance in losing weight.
The first and foremost rule in any weight loss is that you have to eat. Eat, even if you don't feel like it. This applies to split meals. Regular intake of food in the body at regular intervals can speed up the metabolism. If you fast for 5-6 hours, you will gain weight from cucumbers as well. And if you convince the body that there will be no more hunger and feed it every 2. 5-3 hours, it will stop storing food reserves in fat. Therefore, it is necessary to distribute the day so that you have a break for each meal. The volume of one serving should be no more than one glass so that you have time to be hungry and not overeat. Without this, you will not be able to lose weight.
Gradually, it is necessary to completely abandon sweets, flour products, fried, smoked, pickled and salty dishes. Keep only wholesome and wholesome foods in the refrigerator.
The diet must be varied and nutritious.
When visiting or at a banquet in a restaurant, give preference to lean meat, vegetable salads without mayonnaise, protein products - cheese, feta, eggs, fish, poultry. Carbohydrates under strict control: their intake should be limited. Remember that alcohol is high in calories and can increase appetite. It is best to move and dance more if the format of the event allows.
Stop constantly thinking about food, stop rewarding yourself with food, don't eat out of boredom. Understand that there are so many other interesting things in life. Try to hammer your day so you don't have time to think about forbidden sweets. If you've lost some weight, don't buy yourself a pizza, you better please yourself with a new luxurious outfit that you couldn't afford before.
Bring acceptable desserts and snacks to eat if a friend bought a packet of chips and tempts you with them. These can be nuts, seeds, dried fruit, and so on.
If you absolutely can't live without bread, buy the diet or rye loaves.
Sometimes it happens that you really want something forbidden. If you can't deny yourself, it's best to postpone your meal in the morning. Everything you eat for breakfast is almost completely digested and is not deposited in fat.
Many people wonder what exactly is there? What foods are acceptable with proper nutrition? Here is an example of a diet to help you lose weight.
- Breakfast.For breakfast, you can eat carbohydrates - in the morning they are acceptable. But to get a long feeling of satiety, it is better to eat cereals - these are slow carbohydrates. It can be buckwheat, oatmeal, rice, barley. Semolina is useless, it does not contain vitamins, so you should not eat it. We dilute the milk for porridge with water, sugar is prohibited. For sweetness, you can add a little honey or fruit to the porridge. In addition to porridge, you can have breakfast with rye bread with low-fat cheese, scrambled eggs, boiled eggs. Coffee with low-fat milk and without sugar is allowed. Green tea is very useful: it speeds up the metabolism. It is imperative to have breakfast - this is the main meal.
- Snack.After 2. 5-3 hours, you can have a second breakfast. It can be fruits, berries, nuts, yogurt, kefir, nuts (no more than a handful), bread.
- Dinner.For lunch, you definitely need to eat something hot, the most useful for the stomach is soup. This can be meat or vegetable broth with grains and a piece of lean meat. Be sure to vegetable salad with herbs: low-calorie vegetables help you get a long-lasting feeling of fullness.
- Second snack.It is similar to the first, but in the afternoon it is better not to eat carbohydrates, but to give preference to proteins. Therefore, it is better to eat something dairy: cottage cheese, kefir, unsweetened yogurt, fermented baked milk, yogurt.
- Dinner.For dinner they only serve proteins, no pasta and potatoes. The ideal dinner is a piece of baked fish or poultry with a vegetable salad. You can eat beans as a side dish. Afternoon desserts, including fruit, berries and dried fruit, must be dispensed with.
- Second dinner.A second dinner is also allowed in split meals, especially if you go to bed late. Remember that the body shouldn't fast for more than 12 hours at a time. But the second dinner should be literate - just squirrels. You can't even eat an apple at night - it contains a lot of carbohydrates. It is much more useful to eat a piece of boiled chicken breast or drink a glass of kefir.
Don't forget about water - it removes fat cell decay products from the body. With proper nutrition, you can lose weight with water much faster than without it. Over time, you will begin to adjust your diet by making changes to it. You will start adding less and less oil to your food and you will start buying healthy and wholesome foods. In order for the diet to be varied, it is necessary to experiment and find new tasty and healthy recipes. Here are some of them.
Delicious diet recipes
It is important to understand that proper nutrition is not a bunch of parsley and celery root. Diet food can also be delicious and appetizing.
- Chicken cutlets.Grind the chicken breast in a meat grinder, add a glass of boiled oatmeal, salt, pepper, egg and form cutlets. Bake in the oven or steam. Cutlets are incredibly tasty and tender, oatmeal absolutely does not make itself felt.
- Chicken and cauliflower flan.Boil the chicken breast and cauliflower, cut into large pieces, pour over the beaten eggs with milk. It turns out to be a very simple but incredibly tasty dish.
- Beef stroganoff.Beef pieces need to be stewed for a long time in a small amount of water together with onions. 2-3 hours and the meat turns out to be the most tender, the onions are not felt, only a rich sauce remains. A delicious and dietary meal paired with a side of rice or buckwheat.
- Oven.With the right diet you can prepare various types of sweets and even baked goods. In this case, the flour is replaced with cottage cheese, oatmeal, semolina. Here is a simple recipe for a diet cake. Semolina should be poured with kefir, left to swell. Add an egg, some honey for sweetness and a pinch of baking soda. Bake for 20-30 minutes.
It is not necessary to completely abandon vegetable oil. Use it in recipes where you don't need to reheat it, such as dressing a salad with oil. After all, it contains the irreplaceable vitamin E, so necessary for the beauty of hair, skin and nails.
If you want to lose weight, don't forget physical activity. If possible, you need to go to the gym, choose the sport you like. Swimming, fitness, aerobics, exercise equipment - all this will perfectly tighten your figure. Yoga, pilates, body flex: these are more relaxed classes, you can attend them if you have a lot of weight or have back problems. If you can't go to the gym, at least run and run. Change the rules of life. Instead of watching TV, take a walk down the street, instead of using public transport, try at least a few stops to walk to work. Get a dog - he'll make you walk at least twice a day. Spend more time with the kids: walk outdoors, play outdoor games. Plan a weekend in the mountains or in the forest instead of going to the movies. Skip the elevator, walk at lunchtime. All these simple daily rules will help you spend more energy than you got from food. This means that you are on the right path to a slim and fit figure.
Remember, you are what you eat. Proper nutrition is not only a slim figure, but also good health, your investment for the future. Monitor your diet to maintain health, youth and beauty for years to come!