Before looking for this or that way to get rid of excess body weight, it is worth understanding why excess weight started to appear.
First, proper nutrition, rational and healthy, is important for weight loss. Some popular diets, to lift the stomach or gain a slim figure, suggest excluding carbohydrates and other fats from the diet.
In fact, the main condition for an individually selected diet should not be the rejection of a particular type of food, but its balanced use, excluding the formation of overweight.
Principles of Healthy Eating for Weight Loss
A common truth says that in the nutritional system to reduce body weight, it is necessary to upset the balance in terms of energy expenditure, not food intake. After all, if there is less than wasting energy, sooner or later it will be possible to reduce body weight.
In reality, getting rid of excess weight depends on many factors: the composition, quality and quantity of the diet, the diet, and even the culture of food intake.
Many have learned from experience: fasting for weight loss or a significant reduction in parts does not always lead to ultimate success.
As soon as the body receives a signal that it has less nutrients, it begins to save. Metabolism slows down, strength disappears, lethargy sets in. The weight is practically not reduced.
Often, after completing a diet, the body reserves of fat increase even more, so next time you will be more prepared for hunger.
Another common cause of body fat is nervous tension, stress.
During negative experiences, the body produces the hormone cortisol, which contributes to the conservation of energy sources and thus prevents the elimination of excess adipose tissue.
Completeness formation is influenced by the individual rate of metabolic reactions.
If it is high enough, you can eat a lot of food without gaining excess weight. With reduced metabolism, even following a diet plan with significant portion size restrictions is difficult to lose weight.
To some extent, the rate of metabolic reactions can be increased by balancing the diet with a sufficient amount of vitamins and trace elements.
Salt and sugar should be excluded from the home menu when following the diet of your choice for weight loss.
Salt in foods is enough for a healthy diet. Excess salt retains fluid and causes swelling. The habit of adding salt deceives the body, making the taste of some products made using modern technology and therefore not always beneficial to health.
Sugar gives a lot of energy. If you do not spend it right away, you will have to take care of the removal of the abdomen.
Of course, the size of the serving in a balanced menu should not exceed:
- Excess food intake accumulates as fat.
- It is not uncommon to be too busy during the work day to eat well. You have to make up for dinner at home. As a result, the stomach stretches long before you feel full. Very soon, the body ceases to distinguish between satiety and distension of the stomach, both conditions begin to mutually condition each other.
To stop overeating it helps to follow a wise rule: get up from the table feeling slightly hungry.
By following one or another proper nutrition scheme to lose weight and stay healthy, you need to break the habit of eating.
Fluid neutralizes secreted gastric fluid, which disrupts digestion. On the other hand, the body consumes fluid to prepare gastric juices. Therefore, you can drink a glass of water 15-20 minutes before eating. The secreted gastric juice will be washed away, but will soon be produced again. Tea or coffee should be drunk an hour and a half after eating.
Healthy eating is impossible without the inclusion of organic products in the diet. First of all, vegetables and fruits.
The fiber contained in the composition helps in weight loss, as it naturally evacuates harmful substances from the intestines. If, for one reason or another, the body can not get rid of them, some of them end up in adipose tissue, increasing its volume. Another part accumulates in the intestinal walls in the form of a disgusting plaque.
Contamination of the gastrointestinal tract, the presence of intestinal parasites removes a lot of force from the body, burdens the immune system, kidneys and liver. To normalize body weight, it is necessary to periodically get rid of parasites, not relying on diets or the diet of your choice.
How to eat right to lose weight
The body needs sufficient amounts of protein, carbohydrates, fats, vitamins and minerals.
The balance of taking these substances with food allows you to lose weight, improve your well-being, look healthier and younger.
Protein
Protein molecules are made up of combinations of amino acids. Their different combinations give the molecules special properties. Proteins are needed for metabolic reactions, from which the "skeleton" of cells is built, various tissues of the body are created - muscles, skin, nerve fibers. Protein molecules are essential for regeneration processes.
During digestion, protein foods are broken down into their constituent amino acids. Once inserted into the tissues, they are assembled into molecules of the required type.
For proper weight loss, it is important to eat a variety of foods in order to provide the body with the amino acids needed to build and regenerate tissues.
A woman's rate is to consume up to 50 g of protein per day.
Hard cheeses, chicken, peanuts, lean beef, liver, chicken eggs, cod, peas, milk are rich in protein.
Carbohydrates
Carbohydrates are the main source of energy. They are part of the cells in the body. Carbohydrates are produced by plants through photosynthesis.
Soluble carbohydrates include starch and sugar. Starch is absorbed quite slowly and sugar is rapidly broken down into glucose and fructose.
Glucose covers up to half of the body's energy needs. In the liver, it is used to maintain a protective barrier against the entry of toxic substances.
Honey, raisins, peaches are especially rich in sugar. Starch is found in wheat, rice and various root crops.
Fiber (cellulose) and pectins are insoluble carbohydrates. Their structure is distinguished by a special combination of fibers that form gaps. Ellingnjtja, plant fibers participate in the formation of feces, stimulating the rapid removal of all types of waste from the intestines.
From the inside, the intestinal wall is lined with clumps, the so-called brush border, which significantly increases the intestinal area for absorption and assimilation of nutrients. If the villas are blocked, you should eat a lot, but get a small portion of what is useful. It is not uncommon when stratification in the form of fecal stones, pus, mucus narrows the intestinal lumen almost twice.
Soluble carbohydrates absorb and scratch mucus from the clitoris, clearing the stomach and intestines. As a result of properly balanced diet, the body effectively gets rid of the mass of harmful substances, weight loss occurs much faster.
Fiber and pectins also normalize metabolic processes, one of the causes of excess weight.
Lots of fiber in the husks of cereals, legumes, nuts. Pectins are found in fruits.
Fats
Surprisingly, fat is essential for weight loss in a nutritious diet. Lipids - fats and fat-like substances - are part of cells. They affect the permeability of cell membranes, participate in the transmission of nerve impulses, contraction of muscle fibers. Provide the body with energy reserves, you are part of the heat-insulating coverings to water.
In the event of a lipid deficiency, it is impossible for new cells to form.
There are the following types:
- Triglyceridesare part of cell membranes, they are the ones that maintain the supply of energy within fat cells.
- Phospholipidsare part of nerve tissue, cell membranes, with the help of which fats, fatty acids and cholesterol are transported.
- SterolCholesterol is a part of cell membranes, eliminates the effect of temperature on their stability, is needed for the production of vitamin D, the production of male and female sex hormones, is needed by the brain and systemimmune.
Fats are high in calories and therefore not consumed in large quantities. Moreover, the need for them is not very great. Both deficit and surplus are harmful.
The predominance of foods rich in saturated fat increases body weight, the level of "bad" cholesterol. Its deposits in the walls of blood vessels cause atherosclerosis, heart disease and hypertension.
Fats are of animal origin (butter, sour cream, lard) and vegetable origin (nuts, various seeds).
Also distinguish between saturated and unsaturated Omega fats.
Omega unsaturated fatty acids are not produced in the body and therefore need to be supplied with food. They have the ability to normalize metabolic processes, including cholesterol, reduce its deposits, increase the elasticity and strength of blood vessels.
- The source of the ALA Omega variety are nuts, flax seeds, vegetable oils.
- Varieties EPA and DHA are essential for intellectual activity, muscle growth. By converting prostaglandins into prohormones in the body, they simulate the burning of fat deposits to a certain extent. Contains in fatty fish: tuna, salmon.
Proper nutrition while losing weight includes limiting the use of fatty foods: lard, fatty meats, butter and vegetable oils, margarine, mayonnaise, cheese, sausage, sausage and some sweets.
The main condition is that the amount of fat in a healthy and balanced diet should not exceed 30 g per day.
Why vitamins and minerals help you lose weight
Vitamins increase the body's resistance to disease, stimulate metabolic processes, strengthen the immune system. Vitamins A, B, C are especially needed to reduce and normalize weight.
In particular, B vitamins provide the optimal flow of metabolic reactions that release energy from carbohydrates.
In case of vitamin deficiency, food is digested worse, decomposition and fermentation processes begin in the intestine. If your diet is deficient in vitamins, you should get a complex of vitamins and minerals from a pharmacy.
To reduce body weight, it is helpful to include foods in your diet that contain iodine, zinc, potassium:
- Iodinespeeds up metabolism, promotes faster burning of fat deposits. Iodine is found in kelp, feijoa, persimmon.
- Zincmaintains optimal insulin levels, which is also important for weight loss. The source of the trace element is meat, pumpkin seeds, lentils, nuts.
- Potassiumstimulates metabolic processes, helps normalize blood pressure and heart rate. Portions of dried apricots, prunes, celery.
How to eat well for weight loss
Plant-based foods are essential for a healthy diet. The share of vegetables and fruits can be up to 60%. The portion of protein and fat is quite enough for 20%.
As noted, fat intake is essential for weight loss. If you completely exclude fatty foods from the diet, the absorption of vitamins, which are involved in normalizing the rate of metabolic reactions, slows down. With a reduced metabolism, fat deposits are more likely to be formed from incoming food.
Replacing fish for meat is beneficial for faster weight loss. Cut off any visible fat from the meat before cooking. It is important to regulate the preparation of familiar dishes, giving preference to methods that maximally reduce the fat content in the finished dish.
For example, to prevent vegetables from absorbing fat, they should be cooked separately from meat. When cooking the soup, drain the first part of the juice.
In order not to eat too much, it is better to satisfy the feeling of hunger with food with lower calorie content, and fatty foods are almost complete.
The chosen healthy eating scheme, in order to guarantee weight loss, must correspond to the well-known proverb: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy". For a quick weight loss, it is important to give up the habit of eating after 18 hours.
Nutrition Menu for Healthy Weight Loss
For effective weight loss it is worth trying a well-known weight loss technique.
Its essence is to supply everything necessary to the body. But not immediately, but on certain days. Protein food is consumed for two days, carbohydrates for one day. The last day is being downloaded.
Fat burns for two days. During this period, the daily diet should be limited to 1200 kcal. In a "carbohydrate" day, it can increase up to 2000 kcal, as the extra calories will still be burned during the "discharge".
First day: protein, vegetables
Foods include cabbage, cucumbers, lettuce, zucchini, beans, bell peppers.
Boiled chickens, eggs, squid are allowed.
Day 2: protein, meat
The weight loss menu remains the same, but replace chicken with steamed fish or meat, pork or lamb.
Small amounts of hard cheese are allowed.
Day 3: Carbohydrates
Fruit is allowed. You can cook oatmeal, any cereal. Add raisins and dried apricots to the porridge. Rice, pasta are good, but all without oil. You can not eat fat on the third day!
Any vegetable, boiled or fresh, can be used. And also honey, jam, marmalade.
Day 4: Download
The menu is simple: tea, coffee, raw vegetables. Of course, tea or coffee are not sweet, you can add a little milk.
If work is related to physical activity, it is worth giving up the day of fasting, limiting yourself to reducing the calorie content. Cottage cheese, boiled vegetables, buckwheat are allowed.