Appropriate loss of weight

Currently, excess weight is a big problem. In fact, the presence of extra pounds leading to health problems (diseases of the cardiovascular system, diseases of the musculoskeletal system, the joints). In addition, the extra weight we have complex, and, in consequence, the stress, the depression.

How to effectively lose weight and at the same time, isn't it?

The main errors of loss of weight

• the lack of a specific purpose, that is to say, you have the proper knowledge of weight loss, I don't know what in the end want to get. Or put unrealistic goals (Mature woman who wants to weigh a young girl). What do you do? Count with the help of the dietitian to assess the possibility of the loss of weight. The fact that plan. You must determine for yourself on how many pounds you want to lose weight for a time.

• Also, you should know why you want to lose weight? The answer depends on the result of the loss of weight. You should lose weight for yourself, not because someone wants it.

• Do not constantly weigh yourself, because it is often the result of the weight loss seen immediately. Enough weight once a week.

• Adhere to the dictatorship of proper nutrition always! Always eat Breakfast, even if you are not accustomed to seeing. You can't miss a meal, no need to fast, otherwise the body "store" fat.

• Do not eat more, even if you eat healthy products in large quantities you will get fat.

• Don't forget about the use of proteins, otherwise, you will lose weight by reducing the muscle mass, not fat.

• Daily caloric intake should not be lower than 1200 calories, otherwise your metabolism will be slow and not lose weight.

• You need to eat not less than a year and a half of litres of water a day, but many people do not drink enough.

• And finally, does not transfer any responsibility for your weight. How much weight depends on you! Therefore, if you are losing weight, then you don't have enough motivation, just start working on yourself — and you will succeed!

The principles of nutrition

To lose weight correctly, you need to remember the rules of healthy eating and to comply with them all my life.

The basis of proper nutrition for weight loss this is the principle — energy value of the diet should comply with the energy expenditure of the body. If this rule is violated, and you eat high calorie foods (sugar, potatoes, bread, etc.) more than your energy costs, then you have extra weight.

The second principle of proper nutrition for weight loss – chemical composition of the diet should meet the physiological needs of the body. Daily the body needs to consume 70 essential ingredients, not synthesized by the body. For this reason, the diet should be varied.

The third principle of proper nutrition for weight loss – proper diet, that is to say, the alteration, the frequency, regularity of meals.

The diet of each person individually, in accordance with the needs of the body, physical activity, and age.

To eat well without gaining weight, you need to follow a few basic rules of nutrition:

• >More often eat fruits and vegetables (but vegetables you need to eat more fruit because fruits have a large amount of sucrose and calories, and also because they have a large amount of minerals, vitamins and fiber necessary for weight reduction),
• We need to drink lots of water (two litres a day), better mineral water. Do not drink soda, as it is harmful for the body. Water improves the functioning of digestive system, positively affects the skin condition.
• Reduce to a minimum the use of: bread and other flour products, cookies, candy, cakes, etc. But no need to give up sweets, because of their lack of a bad mood, reduced mental abilities.
• Eat Breakfast porridge. But, cook porridge on the water without the addition of butter. You can add fruit-banana, raisins, Apple. The cereals are "long" carbohydrates that are not immediately absorbed into the body, which give energy to the body.
• They are in constant movement, every weekend go to the pool, aerobic, fitness, once a week, and attend the clubs, rather than walk (a minute and do at least 100 steps).

• In the period of food intake – focus on the food. Do not watch TV, not read, not talk. Otherwise, the brain will give the body a signal about hunger, even if you already ate.
• Replace harmful high-calorie foods less harmful, and less nutritious. Example: replace the pork with beef, chicken, sunflower oil to replace the olive oil cream, natural yoghurt without sugar sweetener.
• Limit the consumption of alcohol, because alcoholic drinks contain a lot of sugar, which negatively affects the figure, the health (don't drink more than a glass of wine at a time).
• Reduce portion size by eating ½ serving of the food. Why use small plates.
• Buy higher quality, more expensive products. But, don't go to the store on an empty stomach. In fact, in this case, you must buy products that are not suitable for the principles of nutrition. When purchasing products to buy more products of vegetable origin, meat, fish.
• Don't focus on a specific set of dishes, use the new recipes.
• Do not eat after 19.00 hours. Or if the dinner — we are going to dinner it will be easy ((of fruit or vegetables, or 300 grams low-fat yogurt (cottage cheese)) – 3 hours before you go to sleep.
• You can occasionally eat something sweet and starchy foods to a healthy diet is not enough.
• Calculate consumed calories. To keep yourself in shape, you should eat daily not more than 1200 calories,and for weight loss is only 800 calories.Also, when buying produce, pay attention to their calories a hundred grams.
• Don't be nervous, because stress is not conducive to weight loss. In order to avoid stress: give yourself a minimum of thirty minutes a day, take an aromatic bath, massage, listen to music, go for a walk.
• Do not overeat, get up from the table a little hungry, in this state, the body process food fast.
• and, of course, you need to eat food for the weight loss.

Products that help to lose weight

What foods promote weight loss?

• Apple — it contains many trace elements, vitamins, improves the cardiovascular system, improves the immune system. And due to the fact that it contains quercetin (a substance with anti-inflammatory action), has a negative impact in cancer cells. People who eat an Apple a day, not in the face of Alzheimer's disease.
• The fish is the dish for the prevention of cardiovascular diseases. Should have three times a week for lunch. Because the fish contains omega-3 fatty acids, positively influencing the membrane of the cell.
• Garlic — boosts immunity, prevention of colds, improves the work gastrointestinal tract, is the protection of the organism against the development of cardiovascular disease, reduces the risk of cancer.
• Strawberries – has vitamin C, several times more than the lemon, also, it is rich in iron, improves immune system, essential oils that prevent the appearance of cancer.
• Carrots – it is able to neutralize free radicals that destroy the genetic structure of the body and cause cancer, due to the large amount of beta-carotene. Also, carrots improve the skin condition and the view. If you eat the salad of carrot soup with sour cream, because beta-carotene is very soluble in fats.
• Chile pepper — speeds up the metabolism which helps to reduce weight due to the special substances that contribute to the generation of large quantities of juice for gastric, which prevents the growth of bacteria harmful in the digestive tract.
• The green tea helps to improve metabolism, and reduce weight (by drinking 4 cups of tea a day) due to the active substance. The man who consume green tea are insured against prostate cancer and atherosclerosis.

Tips for the combination of products

1. A proper intake of protein: protein use any products that do not contain starch (celery, spinach, zucchini, onion, legumes, and green beans, the tops of root vegetables, cabbage)
2. Correct use of starch: with the use of products that contain starch, add them to the green leaf vegetables. The products that contain starch, mix well root vegetables, light vegetables (radish, cabbage, bell peppers, tomatoes). Products containing starch, can not be combined with others (example: bread and potatoes), cannot be used together because they are digested differently. Starchy foods to chew well, so that it can be used by the body. This best foods to eat for lunch.
3. The correct use of the fruit: can be combined with nuts, vegetables, vegetables, vegetables and root does not contain starch. The fruit is best not to eat, instead of a snack, only eat them 30 minutes before the main meal,or let them replace dinner or Breakfast. Good combined between fruits ripen in one season.

Proper nutrition for weight loss:

• Immediately after sleep the body does not need food, because he has not spent more energy. Therefore, you can eat something light, like fresh fruit, drink vegetable or fruit juice, fruit purée or porridge. Fruits and vegetables that the body digests quickly, they give him energy.
• Observe the daily routine: get up at 6 in the morning, immediately drink a glass of hot water to start the digestive tract. And start Breakfast when you want to eat.
• 12 to 14 can eat in abundance, and then relax.
• >18 – 19 a bit, enjoy a meal,eat vegetables + protein.

Lose weight without dieting may

— You need to eat five to six times a day, eat foods rich in fiber (that is to say, you have to eat 2 vegetables at every meal). Also, we should not neglect the fruit that contains the vitamins and fiber (eat daily Apple). And you will lose weight.

— Adjust the level of insulin in the blood to reduce the amount of body fat!

The fact that the energy the body gets from glucose and fat. When you eat food, glucose increases. Under the influence of insulin secreted during a meal, the body burns glucose, but that is part of the calorie savings in the form of fat. The Reserves of glucose lasts a couple of hours, and in the cold season, or during physical exertion – even for a short period of time.

If you want to lose weight without dieting, then you need to make the fat disappeared. But, not to record it, as long as the levels of insulin too high (which promotes fat storage). Only when insulin levels fall, the body to burn fat.

— In order to lose weight without dieting, food: vegetables, fruits, foods containing protein (kefir, yogurt, cheese, cottage cheese).

But, don't eat foods with a high content of sugar and fructose.

Also, refrain from high-calorie foods.

Many women have tried a lot of diets, ask the question: to lose weight without making diet, but not to gain weight again?

Effective weight loss is possible if:

• You will lose weight slowly (a pound a week, that is to say, less than four kilos in a month) without dieting. In this case, the result will be sustainable, no harm to health.
• select for weight loss favorable moment in the life.
• take a firm decision to lose weight, approach it with all the responsibility, do not allow anyone to influence his path.
• your attitude will be positive, believe in success. Feel like you've lost weight.
• If you are an obese person, a person of advanced age or have health problems, consult your doctor before of weight loss.

How to stay in shape without dieting

• Do not eat after 18 to 19 hours;

• Eat natural, fresh products. It is forbidden to eat, bakery products, pastries, pastry, sugar, foods that contain saturated fats (meats, fatty, lard, dairy products) and TRANS fats (margarine, that is to pastries, cakes).

• Drink about two litres of water a day (not including tea, coffee and other drinks).
• Eat a lot of fresh fruits, vegetables, drink fresh juices.
• Once a week to do fasting day. And once a month to do a fasting day on the water. This will help to remove toxins from the body.
• Need to sleep eight hours per day for the metabolism normal.
• We need to move forward more in the fresh air.
• Combine the principles of a healthy diet and exercise. Workout need to weight out the fat, and not muscle. This is unacceptable with the due to the weight loss. When conducting training, you need to select the right level of intensity.You can create a custom weight loss program. To do this:

1. Find out the ideal weight for you according to a special formula, for example, the formula Brock, taking into account the weight, height, age, sex, type of physical.
2. Calculate daily caloric that with a special calculator. But, remember that day-to-day calories should be at least 1200 calories, otherwise you will cause an injury. On the basis of calories daily, you will learn the amount of proteins, fats, carbohydrates, as desired.
3. Bearing in mind that the daily caloric content, their need for proteins, fats, carbohydrates, you will be able to choose wisely healthy foods based on their calorie content, and make a menu for the week. And then, it will become a habit and you can calculate the calories.
4. Start training exercise for weight loss.