How to eat in order to lose weight

Not only in our country, but around the world, a huge number of people suffer from obesity. Even if the weight does not exceed the centner, many have a rounded abdomen and there is a desire to get rid of it. But not so simple.

Excess weight accumulates for many reasons: various hereditary diseases, diet, lifestyle, features and preferences in the diet, the amount of food absorbed, the frequency of intake, and so on. Agree, if you traveled and walked tens of kilometers every day, there is hardly a roundness in the abdomen.

If the cause is a disease, then you can not do without consulting a doctor. Without the help of a specialist, you can do little. But if excess weight appeared from sedentary work, love to lie on the couch, from daily eating of hamburgers and products from the BP series, then it's up to you to lose weight or continue to gain weight.

Precautionary measures

Overweight is a serious problem, a few extra pounds affects well-being and performance. Therefore, you should not run the situation. At least occasionally load yourself physically: do exercises in the morning, run a couple of times a week, use the stairs, and not the elevator. All these actions are elementary and do not require tremendous efforts, and the result may pleasantly surprise.

If you feel unwell, exercise does not give you joy, or a disease is found that contributes to weight gain, then consult a doctor immediately. This is a serious health problem and must be addressed. Since this process in itself will not stop.

If you decide to lose weight, then carefully study the information. Do not immediately rush to the first diet or follow the recommendations of a friend to eat once a day and drink a tablespoon of water. Do not go to extremes, take pity on yourself.

It is necessary to consult a dietitian or endocrinologist who will assess the state of health, determine the coefficient of excess weight, give recommendations on a balanced diet and how to improve the regime of work and rest, advise the correct diet. Sudden changes in lifestyle should not be done so as not to undermine health. The body, on the contrary, will accumulate even more fat deposits, and you will seize up a bad mood.

The decision to bring a little sport into your life is welcome. But do not abuse it. There is no need to run around the house every hour for an hour. Firstly, the body is not ready for such a sharp load. Secondly, in a couple of days you yourself will give up the idea of ​​losing weight and return to cakes and pastries.

The main thing is to gradually change your regime. Refuse fatty foods and take short walks in the morning, complicate your routine and start running, switching to a diet that suits you.

What to eat in order not to harm the body

The most important thing during weight loss is not only to form the correct regime of the day, but also to competently eat. The success of the further program of getting rid of extra pounds depends on what energy and in what quantities the body will receive.

It is important to solve two problems:

1. Determine how many kilograms you plan to lose after passing an obstacle course in the form of a special diet.
2. Learn how to plan a set of products and their number by counting calories.

Keep a diary, write down all your snacks and full lunches, breakfasts and dinners. This will calculate the number of calories consumed over the past day.

The next step is to exclude foods from your diet that will prevent you from achieving your goal:

• Pies and buns.
• Smoked meats.
• Fatty meats and fish, pickles.
• Potatoes.
• Cookies, gingerbread cookies and the like.
• Sweets and sweets, cakes and pastries (well, at least for a while).

The list is quite long, but these products are basic. But what should one eat in order not only to not starve to death, but also to stock up on energy for the whole day?

• Various soups - they are healthy and nutritious.
• Meat - low-fat varieties (veal, beef, poultry) and fish (cod, perch, pike perch, pollock) are not prohibited. Their number should be limited. And do not eat fried.
• The eggs.
• Vegetables and fruits. They have a lot of vitamins.
• Tea coffee.
• Milk products.
• Macaroni and cereals.
• Bread with bran from wholemeal flour.
• Vegetable oil.

But this does not mean that such products can be eaten in any quantities, overeating throughout the day. The meaning of the diet is to eat as much food as necessary for life.

Detailed menu for the week

You need approximately 2500 calories per day. For three meals, distribute them as follows:

1. Breakfast - 35%
2. Lunch - 40%
3. Dinner - 25%

You will receive most of the calories in the morning and in the afternoon. If you decide to choose 4-5 meals a day, then break the breakfast into two meals and add an afternoon snack.

Create a menu for the week. Show your imagination, diversify the diet so that it is complete. We will give you various options for eating, and you will find the right one for you.

Breakfast

• Oatmeal porridge on water (you can add nuts and raisins), a glass of milk, two eggs.
• Mashed potatoes, boiled fish, a glass of milk.
• Muesli with milk (or dry breakfast), one egg, juice.

Lunch

• Banana, orange and yogurt.
• Fat-free cottage cheese, sour cream, apple.
• A glass of milk and pancakes with cottage cheese.

Dinner

• Soup, buckwheat porridge with mushrooms, pumpkin salad with tomatoes and juice.
• Ear, sliced ​​meat, vegetables, a glass of juice.
• Borsch, buckwheat porridge, zrazy, cocoa.

High tea

• Fruit yogurt.
• Vegetable salad with sour cream, juice.
• Cheese sandwich, a glass of milk.

Dinner

• Vinaigrette, boiled chicken, green tea.
• Fish cutlet, Greek salad, a glass of milk.
• Chicken, vegetable salad, tea.

This is just an example menu, the number of meals and a set of products. Try not to be monotonous. You should enjoy eating and a full range of nutrients.

Differences menus for women and men

The organisms of men and women are very different, so the nutrition for them will be different. A nutritionist will help you make an approximate menu, who will select an individual nutrition scheme. General and individual tips on a balanced diet:

• Men have to spend more energy during the day, because they have more muscle mass than women.
• Chips, soda and other harmful products have a stronger effect on the female body.
• Pumpkin and pumpkin oil preserve the libido of men.
• It is good for both sexes to eat seafood that contains zinc and vitamin E.
• Vitamins A, E and B are useful for a woman₆contained in cereals, legumes, meat, ginger, eggs, liver and other products.
• With age, men are better off limiting themselves to eating meat by focusing on plant foods. So they will protect themselves from problems with the heart and blood vessels. Women should definitely be consumed. meat any age.Hormones neutralize the negative properties of meat and the body receives all the necessary elements.
• Women need to control iron deficiency by eating foods that contain this trace element.

Consider these differences when creating a weekly nutritional plan and easily change your diet if it does not suit you.

Nutritional Tips

• Do not overwork yourself. Starving, the body is stressed. This encourages him to accumulate more calories. Feel the hunger - eat.
• It’s better to eat few, but often. So the body will always have enough energy, and you will not feel discomfort.
• Do not use temporary or express diets. Kilograms disappear only while you change your habits. Return habits - kilograms return. If you want results, choose a convenient diet.
• In the evening, do not overeat - dinner should be easy and unobtrusive to the stomach.
• Do not eat at least 3 hours before bedtime. Otherwise, you will not be able to sleep, the body will be engaged in the digestion of food. And it is likely that he will do this all night. As a result, you will not rest.
• It is necessary to exclude sweets. If you are a sweet tooth, then you do not need to completely deprive them of yourself, it is enough to control their number. A couple of spoons of honey or a piece of chocolate per day will not cause significant harm to the figure.
• Chips, lemonade and other harmful products are best removed from the diet forever.
• Eat less bread while eating. Valid only in the morning.
• Replace sugar with honey.
• Do not use seasoning when cooking.
• Eat fish and seafood better than sausages.
• Mayonnaise is too high in calories. Use sour cream and vegetable oil instead.

With a properly balanced diet, extra pounds will gradually go away. All you need to do is write data in a diary, schedule for a week and lead an active lifestyle. Today everyone has access to the pool, Nordic walking. Visit the open air more often while walking in the park or forest. Using these simple rules, you quickly feel a surge of energy, self-confidence, ease of walking. Increased performance. As a result, the quality of life will improve and health will be strengthened.