Weight loss is achieved by the dominance of energy consumption on calories that come with food. This rule is universal: compliance is guaranteed to lose weight. But if you ignore the balance of nutrients, psychological and basic conditions -a healthy diet, along with excess fat, one will lose his health and health, nor will not maintain a beautiful figure for a long time.
What products can be eaten without limiting
Healthy nutrition always provides for simplicity. Therefore, taking into account the number of calories allowed and the balance between fat, protein, carbohydrates, you can include any products and dishes in the menu.
But the basis of diet when losing weight and heavy maintenance should be food with many useful ingredients or high nutritional value:
- meat, fish;
- fresh vegetables, fruits;
- Vegetables, nuts;
- Cereals ("dark" porridge).
Proper nutrition for weight loss requires minimal heat treatment of the product, as well as preparation in methods where less carcinogen is formed: steamed, in water, in the oven.
What products should be excluded or limited
With a healthy lifestyle, food should not include:
- Fast food, half -finished product;
- desserts, including fat and sugar;
- Soda sweet drinks;
- sausages;
- alcohol.
Vegetables -Ceremony, grains rich in starch, honey, most limited honey during the active weight loss period. But any refusal -how much a product cannot cause severe emotional discomfort: if the loss of weight puts too tightly, he fights daily with temptation, so he is inevitable to meet excessive eating. Eating for weight loss should be part of life, so one should gradually change the taste habits.
An easy way to lose weight
For weight loss, it is necessary to eliminate harmful products from diet, and from foods that are useful to make an optimal diet with a calorie deficiency of no more than 10-15%. At least 3 servings at the same time are needed daily. As you lose excess weight, you need to tell the calorie content of the diet so as not to find "highlands" - a lack of progress.
How to build a healthy diet
Nutrition should include all macronutrients:
- Protein - about 1 gram per 1 kg of heavy;
- Carbohydrates - 2 grams per 1 kg of heavy;
- Fat - 0. 8 g per 1 kg of heavy.
Such foods are the answer to the question of how to lose weight without diet and sports. When the class is in the gym, it is important to take into account the body's need for energy to build muscle, so the amount of protein increases 1. 5. -2 times.
Myths and true -buts about weight loss
Nutrition to lose weight quickly, always damages health. Fashion for diet has long lost a proper diet that does not reduce the body, but helps the operation of an effective endocrine system.
The main rules of healthy and proper nutrition
There are several tips on how to lose weight without diet and remove the stomach without a revenge.
- Don't starve. Food rejection slows down metabolism, forcing it to accumulate excess fat.
- Follow the intestinal work. The menu should have sufficient fiber and water so that the food is digested faster, do not cause swelling.
- Drink more. Water is a major remedy for detoxification, so about 1-2 liters of the day you need to drink it daily.
- When weight loss, one cannot feel strong starvation, loss of strength, deterioration in well -being.
How to make a diet for weight loss
In 2011, Harvard scientists offered an easy way to lose weight without diet. It's called "plate method", because one needs a meal with about 20 cm diameter, which is divided into 4 sectors: to lose weight:
- Half of the plates are removed with vegetables, fresh vegetables;
- A quarter of the plate occupies the protein;
- Other parts of the plate are given to thermal treated or vegetables;
- The size of the coin size is left fat: vegetable oil or seed, nuts.
Such plates take into account all the principles of a healthy diet, but do not need to consider each component.
The error of losing weight
Psychologists advise not to focus on the diet: this often causes stress, which one unknowingly tries to "sit". It is best to get a hobby, an active lifestyle, communication.