Women and men who tend to be overweight have struggled for a slim figure all their lives. After each banquet or the next weighing, we promise to start a diet from Monday to take care of ourselves and adjust our bodies. But, unfortunately, everything went according to the same scenario. At first we tried to comply with strict dietary restrictions, but sooner or later this will cause the body to collapse, and we will gain weight again, and more than we already have. This is like a vicious circle that cannot be broken. But there is still a way to get rid of it. First of all, it is worth answering a few questions myself. What are you willing to change in your life to look better? Are you ready to change your eating habits for a slim figure? It is important to understand that temporary diet is temporary. And in order to lose weight and maintain the same weight, you need to always adhere to the rules of healthy eating. Remember, healthy food can also be delicious. In this article, we will try to figure out what proper nutrition is, what you need to eat and what you need to eat in order to lose weight and maintain weight.
How to change your mind and get proper nutrition
Motivation and attitude are one of the main conditions for the success of the case. Instead of counting calories and going to the store to buy cottage cheese, it was better to sit down and talk to yourself frankly. Do you like the way you look? Are you worthy of this? Are you too weak to control your weight and physical condition? If your answer to all three questions is negative, you need to consider your motivation to lose weight and eat well. After all, balanced and healthy food is more than just a thin and slender figure. It is also the power of clean skin, strong hair and nails, no cellulite and disease, happiness, good spirit and character. It is important to understand that your body is not a cesspool where you can dump anything you want. You can't finish meals for your kids, you can't eat for the company or boredom, and you can't use sweets to relieve depression and stress. Is your stomach where you dump waste? If not, from now on, you only need to eat the freshest, most delicious and wholesome food. You know, sweet and greasy cakes are not good for you. They contain no vitamins, only harmful sugar and palm oil. These oils are deposited directly on your sides, belly and thighs. Here are some examples of motivations that can help you continue to eat correctly without changing your mind.
Hang a picture of the best time of your life on the refrigerator. Every time you look at your slim figure-this will help you give up the next gourmet temptation.
Measure your parameters every week-not only your weight, but also the volume of your chest, hips, waist, thighs, arms and calves. Usually, the volume changes first, and then the weight starts to drop. You can even draw graphs based on the measurement results. Visual performance makes weight loss more visible, you will think a hundred times, do you need this bun?
Before you eat forbidden things, look in the mirror and see if you are naked. Pinch your belly folds. Do you still want to eat?
Bring out jeans or dresses that you once liked. Keep clothes around as a symbol and motivation for weight loss. A little more and the zipper will start to pull up!
Think about your future life. The weight is very large and it is very difficult to get pregnant and have a baby. If you don't have a soul mate yet, it will be much more difficult to find it in your current body. If you already have children, think about what it looks like when you take them to school. Don't you want your children to be proud of their irresistible mother?
You can bet with someone to lose weight, even for monetary rewards. For some people, this is a serious motivation.
Chat with people who also lead a healthy life.
Watch various movies and TV shows that talk about healthy eating rules and show people a lot of weight. For many people, this prospect seems bad, and it becomes a trigger to start long-term but healthy weight loss.
Don't lose weight for someone. You can't prove anything to people who lose weight. Remember, you are the only one who needs to clean up. By changing your eating habits, you will gradually notice weight loss and physical changes. If you are determined to change your life, here are some useful tips.
How to gradually transition to proper nutrition
In order to transition to a healthy lifestyle without any physical shock, this should be done smoothly and gradually. If you go to a fast food restaurant 3 times a week, you should visit a few times less. Today, use plain water instead of Coke to make hamburgers and French fries-this will be a small victory for you. Next time, give up the usual amount of food-at least reduce it a bit. Try other healthier foods. A piece of grilled meat with vegetable salad will be healthier and more nutritious than a burger with buttery potatoes and fatty 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, and tomorrow you drink unsweetened tea. The day after tomorrow you choose a dessert not chocolate biscuit, but a sweet fruit. Avoid frying, food can be boiled, grilled or steamed. Every day is a conscious decision, your full choice of health, beauty and longevity. Every time you refuse sweetness and fatness is a small victory for you, but such a great victory. This road should be gradual. Remember, it takes 21 days for a person to develop a habit. During this time, you should completely switch to proper nutrition. If you want to lose weight once and for all, follow these basic guidelines.
How and what to eat to lose weight
If you decide to switch to proper nutrition, please let your family support you. They do not need any special actions or crazy sacrifices. The most important thing is spiritual support. This means that you should not bring sweets or harmful products into the house-a healthy body has not stopped anyone. Please don’t joke about your loved ones, they shouldn’t keep providing you with banned food. When you have to give up some housework and go to the gym, they may need physical help. The support of family members is very important for weight loss.
The first rule of any weight loss is that you must eat. Eat even if you don’t like it. This applies to split meals. Regular intake of food into the body can speed up the metabolism. If you fast for 5-6 hours, even eating cucumber will gain weight. If you convince your body that you no longer feel hungry and feed it every 2. 5-3 hours, it will stop storing food reserves in fat. Therefore, you need to allocate a day so that every meal has a break. One serving should not exceed one cup so that you have time to feel hungry and not overeat. Without this, you will not be able to lose weight.
Gradually, you need to completely abandon desserts, pasta products, fried, smoked, pickled and savory dishes. Only keep healthy and healthy food in the refrigerator.
The diet should be varied and nutritious.
When you come to the restaurant to visit or participate in a banquet, please give priority to lean meat, vegetable salad without mayonnaise, protein products-cheese, feta, eggs, fish, poultry. Strictly control carbohydrates-their intake should be limited. Remember, alcohol is high in calories and can increase your appetite. If the form of activity permits, it is best to walk and dance more.
Don't think about food all the time, don't reward yourself with food, don't eat because you are bored. Understand that there are many other interesting things in life. Try to pass your day so that you don't have time to think about the banned candies. If you are a little thinner, don't buy yourself pizza. It's best to please yourself with a luxurious new dress that you couldn't afford before.
If a friend buys a bag of potato chips and uses them to tempt you, please bring acceptable desserts and snacks with you. These can be nuts, seeds, dried fruits, etc.
If you absolutely cannot live without bread, please buy diet or rye bread.
Sometimes, you really want something forbidden. If you can’t deny yourself, it’s best to postpone your morning meal. Everything you eat for breakfast is almost completely digested and not deposited in fat.
Many people will ask themselves, what is there? What food is acceptable and nutritionally appropriate? This is an example diet to help you lose weight.
- Breakfast.At breakfast, you can eat carbohydrates-they are acceptable in the morning. But in order to get a feeling of fullness for a long time, it is best to eat grains-these are slow carbohydrates. It can be buckwheat, oats, rice, barley. Semolina is useless and has no vitamins in it, so you should not eat it. We dilute the milk with water to cook the porridge, and it is forbidden to add sugar. For sweetness, you can add a little honey or fruit to the porridge. In addition to porridge, breakfast can also be served with rye bread with low-fat cheese, scrambled eggs, and boiled eggs. Coffee containing low-fat milk and sugar-free is not allowed. Green tea is very useful-it can speed up the metabolism. Must have breakfast-this is the main meal.
- Snacks.2. After 5-3 hours, you can make the second breakfast. It can be fruits, berries, dried fruits, yogurt, kefir, nuts (not more than a handful), bread.
- Dinner.You must eat something hot for lunch. The most useful thing for your stomach is soup. This can be meat or vegetable soup with grains and lean meat. Be sure to pair it with herb vegetable salad-low-calorie vegetables will help you feel full for a long time.
- The second snack.Similar to the first one, but it is best not to eat carbohydrates in the afternoon, and to eat protein first. Therefore, it is best to eat some dairy products-cheese, kefir, unsweetened yogurt, fermented baked milk, yogurt.
- Dinner.Only protein is needed for dinner, no pasta or potatoes. The ideal dinner is grilled fish or poultry and vegetable salad. You can eat beans as a side dish. You need to give up sweets in the afternoon, including fruits, berries and dried fruits.
- The second dinner.During meal sharing, a second dinner is also allowed, especially if you go to bed late. Remember, the body should not fast 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. Eating a piece of cooked chicken breast or drinking a glass of kefir would be more useful.
Don't forget water-it can remove the decaying products of fat cells in the body. With proper nutrition, you can lose weight faster than without drinking water. Over time, you will begin to adjust your diet by adjusting your diet. You will start adding less and less oil to your food, and you will start buying healthy and healthy food. In order to diversify your diet, you need to try and find new delicious and healthy recipes. These 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 foods can also be delicious.
- Chicken chop.Grate chicken breasts in a meat grinder, add a cup of boiled oatmeal, salt, pepper, and eggs to make a meatloaf. Bake in the oven or steam. The meatloaf is very delicious and soft, and there is absolutely no oatmeal in it.
- Chicken and broccoli casserole.Boil the chicken breast and broccoli, cut into large pieces, pour over the eggs, and beat with milk. It turns out that this is a very simple but very delicious dish.
- Beef mangosteen.The beef cubes must be simmered in a small amount of water with onions for a long time. After 2-3 hours, the meat is the most tender, without onion, only the rich meat sauce is left. A delicious meal with rice or buckwheat side dishes.
- Bakery.With the right diet, you can prepare various types of desserts and even baked goods. In this case, the flour is replaced by cheese, oatmeal, and semolina. This is a simple weight loss cake recipe. The semolina should be poured into the kefir and allowed to expand. Add an egg, some sweetness honey and a pinch of baking soda. Bake for 20-30 minutes.
You don't need to give up vegetable oil altogether. Use it in recipes that do not require heating-for example, to coat salads with oil. After all, it contains irreplaceable vitamin E, which is necessary for the beauty of hair, skin and nails.
If you want to be slim, don't forget to exercise. If possible, you need to go to the gym and choose the sport you like. Swimming, fitness, aerobics, fitness equipment-all these will perfectly tighten your body. Yoga, Pilates, body bending-these are more relaxing classes, and you can take these classes if you are heavy or have back problems. If you can't go to the gym, at least go for a run. Change the rules of life. Instead of watching TV, take a walk on the street instead of using transportation and try to walk at least a few stops to work. Keep a dog-it will make you walk at least twice a day. Spend more time with your children-walking in the fresh air and playing outdoor games. Plan to travel to the mountains or forests on the weekend instead of going to the cinema. Skip the elevator and walk during lunch time. All these simple daily rules will help you consume more energy than you get from food. This means that you are on the right path to a slim figure.
Remember, you are what you eat. Proper nutrition is not only a slim figure, but also good health, your investment in the future. Monitor your diet to stay healthy, young and beautiful for years to come!