A decrease in body weight is achieved by a predominance of energy consumption over the calories coming with food. This rule is universal: its observance is guaranteed to lose weight. But if you ignore the balance of nutrients, the psychological state and the basics of a healthy nutrition, along with an excess of fat, a person will lose his health and health, and also will not be able to maintain a beautiful figure for a long time.
What products can be consumed without limiting
Healthy nutrition always provides for moderation. Therefore, taking into account the permissible number of calories and the balance between fats, proteins, carbohydrates, you can include any products and dishes in the menu.
But the basis of the diet when losing weight and maintenance of weight should be food with a lot of useful substances or high nutritional value:
- meat, fish;
- fresh vegetables, fruits;
- greens, nuts;
- Cereals ("dark" porridge).
Proper nutrition for weight loss requires minimal heat treatment of products, as well as preparation in methods in which less carcinogens are formed: steamed, in water, in the oven.
What products should be excluded or limited
With a healthy lifestyle, food should not include:
- fast food, semi -finished products;
- desserts, which include fats and sugar;
- soda sweet drinks;
- sausages;
- alcohol.
Vegetables, cereals rich in starch, honey, honey is best limited in the period of active weight loss. But the refusal of any products should not cause severe emotional discomfort: if the losing weight puts too strict prohibitions, he fights every day with the temptation, therefore he inevitably encounters compulsive overeating. Eating for weight loss should become part of life, so a person will have to gradually change taste habits.
Simple ways to lose weight
For weight loss, it is necessary to remove objectively harmful products from the diet, and from useful food to make an optimal diet with a calorie deficiency of not more than 10-15%. At least 3 meals at the same time are needed per day. As you get rid of excess weight, you need to recount the calorie content of the diet so as not to encounter a "plateau" - a lack of progress.
How to build a healthy diet
Nutrition should include all macronutrients:
- proteins - about 1 gram per 1 kg of weight;
- carbohydrates - 2 grams per 1 kg of weight;
- Fat - 0. 8 g per 1 kg of weight.
Such food is the answer to the question of how to lose weight without diets and sports. When classes in the gym, it is necessary to take into account the body's need for energy to build muscles, so the amount of protein increases 1. 5-2 times.
Myths and really about weight loss
Nutrition to lose weight quickly, always damages harm to health. The fashion for diets has long lost the right diet that does not deplete the body, but helps the effective operation of the endocrine system.
The main rules of healthy and proper nutrition
There are some tips on how to lose weight without a diet and remove the stomach without a reverse weight gain.
- Do not starve. Refusal of food slows down metabolism, forcing it to accumulate excess fat.
- Follow the work of the intestine. The menu should have enough fiber and water so that the food is digested faster, do not cause swelling.
- Drink more. Water is the main remedy for detoxification, so about 1-2 liters on the day you need to drink it per day.
- When weight loss, a person should not feel strong hunger, loss of strength, a deterioration in well -being.
How to draw up a diet for weight loss
In 2011, scientists from Harvard offered a simple way to lose weight without diets. It was called the "plate method", since a person needs a dish with a diameter of about 20 cm, which is divided into 4 sectors: to reduce weight:
- Half of the plate is diverted with greens, fresh vegetables;
- A quarter of the plate occupies protein;
- The remaining part of the plate is given to cereals or thermally treated vegetables;
- The area the size of a coin is left fats: vegetable oil or seeds, nuts.
Such a plate takes into account all the principles of a healthy diet, but does not require to weigh each component.
The mistakes of losing weight
Psychologists advise not to focus on a diet: often this causes stress, which a person unconsciously tries to "sit down". It is better to get to a hobby, an active lifestyle, communication.