Body weight loss is achieved by the advantage of energy consumption on calories. This rule is universal: its protection is guaranteed to lose weight. If you neglect the balance of nutrients, psychological state and the basics of healthy eating, excess fat, one will lose health and health and will also not be able to maintain a beautiful figure for a long time.
What products can be consumed without limiting
Healthy nutrition always provides moderation. Thus, considering the allowable amount of calories and the balance between fats, proteins, carbohydrates, you can include any product and dishes in the menu.
The basis of diet when losing weight and maintaining weight should be food with many beneficial substances or high nutritional value:
- Meat, fish;
- Fresh vegetables, fruits;
- Herbs, nuts;
- Cereals ("dark" porridge).
Proper weight loss requires minimal heat treatment of the product, as well as preparation in the methods that create less carcinogens: evaporated, in the water, in the oven.
What products should be excluded or limited
In a healthy lifestyle, food should not include:
- Quick meals, semi -coated products;
- Desserts that include fats and sugars;
- Soda sweet drinks;
- Sausage;
- Alcohol.
Vegetables, grains with rich carpets, honey, honey is best limited during active weight loss. But the refusal of any product should not cause severe emotional discomfort: if weight loss causes very strict prohibitions, it struggles every day, so it is inevitable, forced excess smoking. Eating to lose weight must become part of life, so one will have to gradually change the habits of taste.
Easy ways to lose weight
For weight loss, it is necessary to remove objectively harmful products from the diet, and from useful foods to make an optimal diet with a caloric deficiency no more than 10-15%. At least 3 meals are needed at a time. When freeing overweight, you should refer to the caloric content of the diet so as not to meet the "plateau" - the lack of progress.
How to build a healthy diet
Meals should include all macronuries:
- Proteins - about 1 gram per 1 kg;
- Carbohydrates - 2 grams per 1 kg;
- Fat - 0. 8 g weight 1 kg.
Such food is the answer to the question of how to lose weight without diet and sport. When the gym is in the lesson, it is necessary to consider the need for body energy to build muscles, so the protein amount increases 1. 5-2 times.
Myths and really about losing weight
Nutrition to lose weight quickly, it always damages health. Diets have long lost the right diet that does not affect the body but promotes the effective action of the endocrine system.
Basic rules of healthy and proper nutrition
There are some tips on how to lose weight without diet and remove the stomach without gaining the opposite weight.
- Do not starve. The refusal of food slows down metabolism, forcing it to accumulate excess fat.
- Follow the bowel work. The menu should have enough fiber and water so that the food is folded faster, not causing swelling.
- Drink more. Water is a major remedy for detoxification, so about 1-2 liters of the day you have to drink a day.
- When losing weight, one should not feel severe hunger, loss of strength, deterioration of well -being.
How to make a diet for weight loss
In 2011, Harvard scientists offered an easy way to lose weight without a diet. It was called the "plate method" because a person needs a dish that has a diameter of about 20 cm, which is divided into 4 sectors: to reduce weight:
- Half of the plate is redirected to herbs, fresh vegetables;
- A quarter of the plate occupies proteins;
- The remainder of the plate is given grain or thermally treated vegetables;
- The area of the coin is left with fats: vegetable oil or seeds, nuts.
Such a plate takes into account all the principles of a healthy diet, but does not require the weight of each component.
Weight loss errors
Psychologists advise not to pay attention to the diet: often this causes the stress that a person unconsciously tries to "sit down". It is best to have a hobby, an active lifestyle, communication.