Women and men who are prone to being overweight have been fighting relentlessly for a slim figure all their lives. After each holiday or the next weigh-in, we promise to go on a Monday diet, start taking care of ourselves, and get our bodies in order. But, unfortunately, everything goes according to the same scenario. At first we try to follow strict dietary restrictions, but sooner or later this leads to a breakdown, we gain weight again and more than we already had. It's like a vicious circle that can't be broken. But there is still a way out. For starters, it's worth answering a few questions. What are you ready to change in your life to look good? Are you ready to change your eating habits for a slim figure? It is important to understand that temporary diets are temporary. And to lose weight and stay the same weight, you need to stick to the rules of a healthy diet at all times. Remember that healthy food can also be delicious and satisfying. In this article we will try to understand what is proper nutrition, how and what you need to eat to lose weight and maintain weight.
How to change your mind and switch to proper nutrition
Motivation and attitude are one of the main onesconditions for successful outcome of the case. Before you start counting calories and running to the cottage cheese shop, you need to sit down and talk honestly. Do you like how you look? Do you deserve this? Are you so weak that you can't control your weight and body condition? If you answered no to all three questions, you need to think about your motivation to lose weight and eat well. After all, a balanced and healthy diet is not just a slim and slender figure. It is also clean skin, strong hair and nails, lack of cellulite and disease, well-being, good mood and strength of character. It is important to understand that your body is not a pit in which you can throw everything you want. You can't finish eating for a child, you can't eat out of boredom or company, you can't deal with depression and stress with sweets. Is your stomach a place to throw away waste? If not, from now on you should eat only the freshest, tastiest and healthiest foods. Know that sweet and fatty cakes will not help you, they do not contain vitamins, but only harmful sugar and palm oil, which are deposited directly on your walls, stomach and thighs. Here are some examples of motivations to help you continue to eat right and not change your mind.
Hang a picture of the best years of your life on the fridge. Look at your slim figure every time - this will help you give up the next gastronomic temptation.
Measure your parameters every week - not only weight, but also volume in the chest, thighs, waist, hips, arms and calves. Often the volumes change first and only then does the weight begin to creep down. You can even draw graphs from your measurements. Visual presentation makes weight loss more noticeable, you will think a hundred times, do you need this bun?
Before eating something forbidden, go to the mirror and look at yourself naked. Squeeze your abdominal fold. Do you still want to eat something?
Pick up your favorite jeans or dress you've ever liked. Keep your clothes nearby as a symbol and motivation for weight loss. A little more and the zipper will start to fasten!
Think about your future life. With a lot of weight it is very difficult to get pregnant and have a child. If you do not yet have a soul mate, it will be much harder for you to find it in your current body. If you already have children, think about what you should look like when you take them to school. Don't you want your little ones to be proud of their irresistible mother?
You can lose weight with someone on a bet, even for a cash prize. For some, this is a serious motivation.
Chat with people who also lead healthy lives.
Watch various movies and TV projects that talk about the rules of healthy eating, show people with a lot of weight. To many, such a prospect seems awful, and it becomes the trigger for the onset of long but healthy weight loss.
Don't lose weight for someone. You can't prove something to someone with weight loss. Remember that you are the only one who needs to clean. As you change your eating habits, you will gradually notice how your weight decreases and your body transforms. If you are determined to change your life, here are some helpful tips.
How to make a gradual transition to proper nutrition
In order not to switch to a healthy lifestyle, the body must do so smoothly and gradually. If you visit fast food restaurants three times a week, do it less often. Today, instead of a car, take plain water for a hamburger and french fries - it will be a small victory for you. Next time, give up the usual amount of food - reduce it at least a little. Try other, healthier foods. A roast piece of meat with a vegetable salad will be much healthier and more nutritious than potato butter and a fatty hamburger with mayonnaise.
You need to change your habits gradually, but constantly, without taking a step back. Today you put a little less sugar in the porridge, tomorrow you drink tea without sugar at all, the next day you choose not chocolate biscuits for dessert, but sweet fruit. Avoid frying, food can be cooked, baked or steamed. Every day is a conscious decision, your adequate choice in favor of health, beauty and longevity. Any rejection of sweet and fatty is your small but so significant victory. And this time it has to be really gradual. Remember that it takes 21 days for a person to develop a habit. During this time, you should completely switch to proper nutrition. Here are the basic guidelines you need to follow if you want to lose weight once and for all.
How and what to eat to lose weight
If you decide to switch to proper nutrition, ask your family to support you. They do not require any special actions or wild sacrifices. The most important thing is moral support. This means that you should not bring outright sweets or harmful products into the house - a healthy body has not yet prevented anyone. Ask your loved ones to refrain from jokes, they do not have to constantly offer you forbidden foods. You may need physical help when you need to give up some household chores in favor of going to the gym. The support of loved ones is of great importance for weight loss.
The first and basic rule of any weight loss is that you should eat. Eat even if you don't want to. This applies to partial feeding. Regular food intake at regular intervals can speed up metabolism. If you fast for 5-6 hours, you will gain weight even from cucumbers. And if you convince the body that there will be no more hunger and feed it every 2, 5-3 hours, it will stop storing food reserves in fat. Therefore, you should divide your day so that you have a break for each meal. The volume of one serving should be no more than one glass to have time to starve and not overeat. Without this you will not be able to lose weight.
Gradually you should completely abandon desserts, flour, fried, smoked, sour and salty foods. Store only healthy and wholesome foods in the refrigerator.
The diet should be varied and nutritious.
When you come to a party or a banquet in a restaurant, give preference to lean meat, vegetable salads without mayonnaise, protein products - cheese, feta cheese, eggs, fish, poultry. Carbohydrates under strict control - their intake should be limited. Remember that alcohol is high in calories and can increase your appetite. It is better to move and dance more if the format of the event allows.
Stop constantly thinking about food, stop rewarding yourself with food, don't eat out of boredom. Understand that there are so many other interesting things in life. Try to spend your day so that you do not have time to think about the forbidden sweets. If you have lost a little weight, do not buy pizza, it is better to enjoy a new luxury dress that you could not afford before.
Bring acceptable desserts and snacks with you if a friend has bought a package of chips and tempts you with them. These can be nuts, seeds, dried fruits, etc.
If you absolutely can't live without bread, buy diet or rye breads.
Sometimes it happens that you really want something forbidden. If you can't deny it, you'd better postpone your meal in the morning. Everything that is eaten for breakfast is almost completely absorbed and is not deposited in fat.
Many people wonder what exactly is there? What foods are acceptable with proper nutrition? Here is a sample diet that will help you lose weight.
- Breakfast.For breakfast you can eat carbohydrates - in the morning they are acceptable. But to get a long feeling of satiety, it is better to eat cereals - these are slow carbohydrates. This can be buckwheat, oatmeal, rice, barley. Semolina is useless, it does not contain vitamins, so you should not eat it. We dilute milk for porridge with water, sugar is forbidden. For sweetness, you can add a little honey or fruit to the porridge. In addition to porridge, you can have breakfast with rye bread with low-fat cheese, scrambled eggs, boiled eggs. Coffee with low-fat milk and without sugar is not allowed. Green tea is very useful - it speeds up metabolism. It is mandatory to have breakfast - this is the main meal.
- Breakfast.After 2, 5-3 hours you can make a second breakfast. These can be fruits, berries, dried fruits, yogurt, kefir, nuts (no more than a handful), bread.
- Dinner.For lunch you should definitely eat something hot, the most useful for the stomach is the soup. This can be meat or vegetable broth with cereals and a lean piece of meat. Do not forget to vegetable salad with herbs - low-calorie vegetables help to get a long feeling of satiety.
- Second breakfast.It is similar to the first, but in the afternoon it is better not to eat carbohydrates, but to give preference to protein. Therefore, it is better to eat something dairy - cottage cheese, kefir, unsweetened yogurt, fermented baked milk, yogurt.
- Dinner.Only protein is needed for dinner, without pasta and potatoes. The ideal dinner is a roast piece of fish or poultry with a vegetable salad. You can eat beans as a side dish. You should give up the sweet afternoon, including fruits, berries and dried fruits.
- Second dinner.A separate dinner is allowed for separate meals, especially if you go to bed late. Remember that the body should not starve for more than 12 hours at a time. But the second dinner should be literate - only squirrels. You can't even eat an apple at night - it contains a lot of carbohydrates. It is much more useful to eat a piece of boiled chicken breast or drink a glass of kefir.
Do not forget about water - it removes the breakdown products of fat cells from the body. With proper nutrition, you can lose weight with water much faster than without it. Over time, you will begin to adjust your diet by adjusting it. You will start adding less and less oil to your diet and you will start buying healthy and wholesome foods. In order for the diet to be varied, you need to experiment and find new tasty and healthy recipes. Here are some of them.
Delicious diet recipes
It is important to understand that proper nutrition is not a bunch of parsley and celery root. Diet food can also be delicious and appetizing.
- Chicken cutlets.Grind chicken breasts in a meat grinder, add a glass of boiled oatmeal, salt, pepper, egg and shape into chops. Bake in the oven or steam. The cutlets are incredibly tasty and tender, the oatmeal is absolutely not felt.
- Chicken and cauliflower casserole.Boil the chicken breast and cauliflower, cut into large pieces, pour over the beaten eggs with milk. It turns out to be a very simple but incredibly tasty dish.
- Beef stroganoff.Pieces of beef should be stewed for a very long time in a small amount of water along with onions. 2-3 hours and the meat turns out to be the most tender, the onion is not felt, only a rich meat sauce remains. Delicious and dietary dish combined with a garnish of rice or buckwheat.
- Bakery.With the right diet you can prepare different types of desserts and even baked goods. In this case, the flour is replaced with cottage cheese, oatmeal, semolina. Here is a simple recipe for a diet cake. The semolina should be poured with kefir, left to swell. Add an egg, a little honey for sweetness and a pinch of baking soda. Bake for 20-30 minutes.
It is not necessary to completely abandon the vegetable oil. Use it in recipes where you don't need to heat it - for example, dressing with butter on a salad. After all, it contains essential vitamin E, which is so necessary for the beauty of hair, skin and nails.
If you want to lose weight, do not forget about physical activity. If possible, you should go to the gym, choose the sport you like. Swimming, fitness, aerobics, exercise equipment - all this will perfectly tighten your figure. Yoga, Pilates, body flexibility - these are more relaxed classes, you can attend them if you are overweight or have back problems. If you can't get to the gym, at least run. Change the rules of life. Instead of watching TV, take a walk on the street, instead of using transport, try at least a few stops to walk to work. Get a dog - it will make you walk at least twice a day. Spend more time with children - take a walk in the fresh air, play outdoor games. Plan a weekend trip to the mountains or the forest instead of going to the movies. Skip the elevator, walk around noon. All these simple daily rules will help you expend more energy than you get from food. This means that you are on the right path to a slim and fit figure.
Remember, you are what you eat. Proper nutrition is not only a slim figure, but also good health, your investment in the future. Follow your diet to maintain health, youth and beauty for years to come!