A decrease in body weight is achieved through a predominance of energy consumption on the calories that come with food. This rule is universal: it is guaranteed that its observance will lose weight. But if you ignore the balance of nutrients, the psychological state and the basic concepts of healthy nutrition, along with an excess of fat, a person will lose their health and health, and cannot maintain a beautiful figure for a long time.
What products can be consumed without limiting
Healthy nutrition always provides moderation. Therefore, taking into account the permitted number of calories and the balance between fats, proteins, carbohydrates, can include any product and dish in the menu.
But the diet base when losing weight and maintenance of weight must be food with many useful substances or high nutritional value:
- meat, fish;
- fresh vegetables, fruits;
- Greens, nuts;
- Cereals ("dark" porridge).
The appropriate nutrition for weight loss requires a minimum thermal 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 -ends;
- desserts, which include fats and sugar;
- Soda sweet drinks;
- sausages;
- alcohol.
Vegetables, starch -rich cereals, honey, honey are better limited in the active weight loss period. But the refusal of any product should not cause severe emotional discomfort: if the loser weight puts too strict prohibitions, fight every day with temptation, therefore, it inevitably finds excess. Eating for weight loss should become part of life, so a person will gradually change the habits of taste.
Simple ways of losing weight
For weight loss, it is necessary to eliminate objectively harmful products from the diet and useful foods to make an optimal diet with a calorie deficiency of no more than 10-15%. At least 3 meals are needed at the same time per day. As you eliminate excess weight, you must count the calorie content of the diet not to find a "plateau", a lack of progress.
How to build a healthy diet
Nutrition should include all macronutrients:
- Proteins: approximately 1 gram per 1 kg of weight;
- Carbohydrates: 2 grams for 1 kg of weight;
- Grata - 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 need for body energy to develop muscles, so the amount of protein increases 1. 5-2 times.
Myths and really about weight loss
Nutrition to lose weight quickly, always damages health damage. Fashion for diets has long lost the correct diet that does not exhaust the body, but it helps to the effective operation of the endocrine system.
The main rules of healthy and adequate nutrition
There are some tips on how to lose weight without a diet and eliminate the stomach without an inverse weight gain.
- Do not starve. Food refusal slows metabolism, which forces it to accumulate excess fat.
- Follow the work of the intestine. The menu must have enough fiber and water so that the food will be digested faster, do not cause swelling.
- Drink more. Water is the main remedy for detoxification, so approximately 1-2 liters the day you need to drink per day.
- When weight loss, a person should not feel strong hunger, loss of strength, deterioration in good.
How to make a weight to lose weight
In 2011, Harvard scientists offered a simple way to lose weight without diets. The "plate method" was called, since a person needs a dish with a diameter of approximately 20 cm, which is divided into 4 sectors: to reduce the weight:
- Half of the dish deviates with vegetables, fresh vegetables;
- A quarter of the plaque occupies proteins;
- The remaining part of the plate is administered to cereals or vegetables treated thermally;
- The size of a currency is left fat: vegetable oil or seeds, nuts.
Such a dish takes into account all the principles of a healthy diet, but does not require weighing each component.
Losing errors
Psychologists advise not to concentrate on a diet: often this causes stress, that a person unconsciously tries to "sit. "It is better to reach a hobby, an active lifestyle, communication.