How to lose weight properly without harm to health: tips, recipes

By spring, in most women, the number one task is to lose weight. However, it is extremely important to lose weight properly in order not to harm your body and not to collect after an unsuccessful experiment even more hated kilograms.

Today, we will talk about how to eat properly, consider the main groups of foods and the rules for their use, so as not to accumulate fat deposits on the sides and hips. We will try to create some set of rules, adhering to which you can definitely stop gaining excess weight and begin gradually to part with the accumulated kilograms. All about how to lose weight properly is in our article.

Small portions - not a pledge of a slim figure

This seems incredible, but it remains a fact. It is possible to lose weight properly just knowing what is on your plate right now, and how this fuel is converted in the body. Well versed in food, you can not only not reduce, but even increase the portion, while not experiencing discomfort and stress from their diet, or rather, a healthy diet.

The problem is that most people do not even suspect that eating a small chocolate bar, fried cutlet with a handful of macaroni and a sandwich with sausage, they will not only experience hunger, but they also have all the chances to gain weight, especially by seasoning the pasta with mayonnaise. At the same time, having allowed yourself a sumptuous table with cottage cheese and cereals, baked fish, vegetables and fruits, you will lose weight day after day.

How to choose a protein food

To properly lose weight, you do not need to deny yourself the sources of protein - it is primarily meat and fish. Animal protein is much closer to our body than vegetable, and its normal amount in food normalizes metabolic processes, and you begin to lose weight.

The protein gives a long feeling of satiety. Trying to get through tiny portions of porridge and raw vegetables, you will still experience hunger and give up, and a normal portion of meat will allow you to forget about food for a long time. To get rid of obsessive thoughts about the refrigerator you need to include protein in every meal, except for an evening meal. Your best choice will be a chicken or duck, but only cooked. No frying and baking in the oven. To calculate a serving, multiply 1 g per kilogram of your own weight.

Bread and flour products

A little later we will discuss how much you can lose weight, adhering to the principles of healthy eating. In the meantime, consider the most important group of products. This is our main enemy, which will have to be fought. To lose weight, you have to completely delete the bread from the menu. However, you should not give up sharply, because this can lead to a breakdown. It is better to vary the use of bread and flour products. Today you allow yourself to eat it, but not more than 150 grams, and tomorrow you do without it. In this case, be sure to eat bread in the morning, and dine without it. Sweets are an even more dangerous group, you will have to replace sweets and cakes for prunes or dates in small quantities.

We approach the construction of the diet

We have already formulated the basic rule: "Eat to lose weight, but think about what you eat." Reducing portions never yields results. Eat primarily fruits and vegetables. In combination with meat, these products will have a tremendous effect. You will feel great, you will have enough energy, and at the same time you will observe a smooth weight loss. Vegetables contain a lot of carbohydrates, but not those that we get from refined sweets. Due to fiber they are poorly absorbed, which means that even eating vegetables and fruits with kilograms, you do not have to worry about your figure.

Fundamental rules

In the life of every woman comes a time when she understands - time to lose weight. No need to worry, it's not so difficult. Stock up with plenty of vegetables and fruits, they can be eaten throughout the day as side dishes and snacks, making of them smoothies and smoothies, light casseroles. But the avocado and grapes are best taken away, they are too high in calories.

Every time, sitting down on the table, take the rule of starting a meal with vegetables. A plate of cabbage salad, carrots or beets - and hunger will no longer obscure the voice of reason. Now you can go to the main course. Be sure to change the cooked and raw vegetables in your diet. But for dinner it is best to leave only vegetable products without meat and bread.

Simple products and excellent results

It is not necessary to use a complex diet, the creators of which recommend eating exclusively prawns with pineapple and broccoli cabbage. Today we are talking about how to lose weight in a week at home. Let's make an approximate diet for the day, so you understand what is at stake. Morning is best to start with meat and porridge. At the same time, if you cook porridge, then you will forget about bread.

You need at least 4-5 times a day. The smaller the portion, the better the food is absorbed by the body. In this case, the amount eaten per day does not need to be reduced, just divide the amount eaten into more receptions. Dairy products are very useful, but milk should be discarded, including stopping to add it to tea. But kefir and cottage cheese - this is an excellent option for one of the meals. Be sure to drink water during the day, at least two liters per day. Well, of course, keep in mind the calorie content of your diet.

Advice of experienced trainers

They have to face every day those who crave to find a beautiful figure. At the same time, the results of those who lose weight are not always stable. This happens for a number of reasons. Often a person burns with the idea of losing weight, begins to train hard, eat a little - and quickly grows thin. After that, he relaxes and regains weight. So remember, you do not go on a diet - you change your lifestyle.

First of all, coaches recommend enough sleep. The organism is perceived as undersized by malnutrition, which means that many organs and systems are transferred to the energy-saving regime. Metabolism slows down, and all your efforts go in vain. Be sure to lift all heavy food, meat and bread for the first half of the day. Snack is good to take away sour-milk products, to which you can add sources of animal protein, but for dinner try to manage products of plant origin.

Consumption and Cost Balance

This is extremely important, because if we absorb more than spend, then automatically gain excess weight. Very often you can hear: "I easily lost weight after I started walking home from work on foot." This opens us a very important truth - by optimizing your diet, you need to think about how to create some calorie deficit. Reduce the diet is not worth it, but to add an article of calorie expenditure - this is possible. If you live far from work, then take the rule of going two stops earlier and walking. The more kilograms you need to throw, the more time you need to give to physical exertion. Ideally, a person needs an hour and a half a day to walk, ski or bike.

How fast can you lose weight?

This is another important issue that most people care about. Of course, we want to get an immediate result, but we must remember that our task is not to harm and preserve the achievement for many years. So how much can you lose weight in a week? In this dietitians diverge. Domestic doctors believe that no more than 400 g for 7 days, foreign experts give figures of 2.2 kg for the same period of time. On average, it is clear that it is permissible to throw off not more than a kilogram per week and not more than four kilograms per month.

In order to ensure such a smooth weight loss, it is sufficient to abandon the sweet, fatty and fried, reduce the consumption of bread and increase portions of vegetables. If on holiday you could not resist the temptations, make the next day unloading.

Diet or day off

Between them you can not put an equal sign. If the first practically always brings harm, the second carries an important and necessary function of purification and unloading. In order to spend a fasting day, you do not need to go on a hunger strike. It is enough to take a boiled egg and boiled chicken, low-fat cottage cheese and fat-free kefir, as well as a large cup of vegetable salad, and all day you will feel fine. These are the most useful and important products. "Lose weight, not experiencing the pangs of hunger, eating hearty and delicious dishes," is the motto of the protein diet. If you need to lose a lot of excess, you can try to alternate such a diet with the usual, in a day or two. Very soon you will see the result.

Does water help?

Today, a lot of information about weight reduction. Each nutritionist shares experience from his own practice. And they all emphasize the importance of increasing the amount of water you drink, not juices, fruit drinks and other beverages, namely water. We involuntarily stop paying attention to the magic phrase: "I did not change much in the diet and I lost a lot of weight. I drank water when I wanted to eat." This is exactly what you need to do to everyone who wants to get rid of extra pounds. The fact is that we often confuse signals about thirst and hunger. If you want to eat, first drink water and wait 15 minutes. If the famine does not subside - then you really need food. Very often it passes. To smoothly lose weight, you must drink at least 1.5 liters of water a day.

Optimal ways to lose weight

So, let's move on to the final moment. We will share with you some of the most effective ways to lose weight in a week at home.

The first way is to increase physical activity. For a quick effect you need to do at least 6 times a week. Include a disc with your favorite program and practice under the guidance of the chosen coach.

The second way is to give up the sweet. Candies and jam, fruits and cereals are all sources of carbohydrates, but they are completely different. Therefore, give preference to apples and oatmeal.

The next method is based on the consumption of large amounts of water and vegetable juices. To avoid excess water in the body, drink green tea or add lemon, ginger and cinnamon to the water. From juices it is best to lose weight apple and tomato.

The fourth method of emergency weight reduction is to reduce fat intake. It is desirable that this figure does not exceed 25 grams per day. That is, we completely remove fried meat and sausage, reduce the amount of vegetable and butter, cross out cakes and cakes, nuts, mayonnaise and other foods that contain fat in excess.

The fifth method is a calorie swing. The method is very effective, and if you need to quickly return the form, then try. With the help of the calorie calculator, make a diet for 1500 calories a day and stick to it for three days, then raise this figure to 1900 calories (but only for one day), and then lower it again to the original for three days. As a result, you can easily lose about a kilogram per week.

The sixth rule is - you need to give up salt. A very large amount of it is contained in various sauces. This mayonnaise, mustard, ketchup. Ready-made pastries, bread - this is also a source of salt. It is advisable not to salt food during a week. A small amount of sodium you get from vegetables and fruits, this is quite enough for your body.

As you can see, there is nothing difficult in losing weight. In fact, you just need to want, and before you open a completely different world in which you are confident in yourself, beautiful. And you decide how much you will weigh tomorrow.