The beginning of losing weight: where to start?

A balanced diet and a healthy diet are the cornerstones of losing weight and getting stable and long-term results. For effective weight loss, you need to revise your daily diet, observe the diet, get adequate rest and show more physical activity. Strict diets and abrupt rejection of the usual food can give a quick result, but the harm from fasting for health will be greater than the joy of losing pounds. In addition to feeling unwell and in mood, constant bouts of hunger and guilt about night trips to the refrigerator, you will get a short-term effect of weight loss. The lost kilograms and centimeters will return, possibly in greater numbers. The body, faced with a calorie deficit, will turn on the defense mechanism and will accumulate fat reserves in a larger volume than before. What's more, diets like these can cause dehydration and muscle loss, resulting in saggy and flabby skin, muscle weakness and early wrinkles. Consequently, numerous diets based on fasting or a sharp decrease in the diet will not lead to effective weight loss, and will not give a sustainable result. For proper weight loss, you will need to act differently and, above all, develop a competent and long-term weight loss program.

Correct weight loss and diet program

drawing up a diet plan for weight loss

Losing weight correctly is a time-consuming process. Excess weight should go away for a long time, ideally forever. Therefore, you need to tune in to a long fight with body fat. Weight should decrease gradually, no more than 1. 5-2 kg. in Week. If you tighten the conditions for losing weight, this will lead to the opposite result, the arrow on the scales will creep up, and efforts will be wasted.

Losing weight must begin with the development of a balanced diet, which will contain the necessary amount of nutrients and nutrients for the body to function properly. At the same time, the calorie content of the diet should not provoke the formation of fat accumulations. For proper weight loss, a diet is suitable in which food is consumed often (5-6 times / day), but in small portions. If your work is not associated with high physical activity, and for various reasons you cannot play sports, you should significantly reduce the amount of calories consumed per day.

Remember - for effective weight loss, the body must expend more calories than it receives from food. First of all, you will have to give up fatty and high-calorie foods. If it is very difficult to completely abandon the usual and favorite dishes, then you can replace products: for example, pork can be replaced with veal or chicken, sweets can be replaced with fruits. It is impossible to completely abandon products containing fats - this will lead to their deficiency and metabolic disorders in the body. Since fat is necessary for the full functioning of the body, it must be consumed at least 30-40 g per day. You can get the required amount of fat by including dairy products and vegetable oils in the diet.

A balanced diet for proper weight loss:

  • Fresh vegetables, fruits, and herbs should make up half of your daily diet. They will enrich the body with vitamins and minerals. Fiber helps to cleanse the intestines and normalize digestion, enhance metabolism. The low calorie content allows you to consume plant foods in quantities sufficient to create a feeling of fullness.
  • A quarter of the diet should be foods high in protein. Lean meat and fish, eggs and some types of legumes (beans, soybeans), will provide the body with the necessary amount of protein needed to build cells.
  • Another quarter of the diet should be foods high in slow (complex) carbohydrates. The body needs energy, which it gets from carbohydrates. The diet should include cereals, wholemeal pasta, mushrooms, vegetables and fruits.

Losing weight properly requires keeping track of the calories from food throughout the day. A diet diary or journal will help you keep records, make the necessary calculations, and record the results.

An approximate daily menu for effective weight loss

The proposed daily food ration is designed for 5 meals. Despite its dietary orientation, meals and products will make your diet varied, and weight loss comfortable.

1st reception

  • Oatmeal in milk with raisins and honey.
  • Kefir or whey.
  • Apple.
  • Coffee with milk and sugar.

2nd reception

  • Three boiled eggs.
  • Lean meat (veal, chicken).
  • Cheese.
  • Salad.

3rd reception

  • Chicken breast - boiled or stewed.
  • Stewed vegetables.
  • Orange.

4th reception

  • Boiled or stewed fish.
  • Broccoli.
  • Cauliflower.
  • Apple.

5th reception

  • Cottage cheese (fat-free).
  • Peanut nuts.
  • Raisin.
  • Half a large grapefruit.

The proposed diet is designed to diversify your diet and make effective weight loss comfortable, prevent bouts of hunger and relapse. Small portion sizes and frequency of meals will allow vitamins and nutrients to be absorbed quickly and create a feeling of fullness. If you feel hungry in the evening, you can eat carrots. Long chewing and low calorie content of this product will help to cope with the feeling of hunger.

Useful tips for weight loss and health

slimming attributes

Proper weight loss requires drinking plenty of water to restore fluid balance in the body. It is recommended to drink at least 2. 5 liters of water per day. This will cleanse the body of toxins and harmful substances.

The daily water requirement can be calculated using a simple formula: 30 ml each. for every kilogram of your weight. Moreover, you only need to count drinking water or tea. All other liquids (broth, milk or juices) are not counted. It is advisable to drink 200 ml of water before and after each meal. This will help your digestion and speed up your body's metabolic processes.

Significantly increase the effectiveness of weight loss by playing sports. Regular exercise actively burns calories, increases muscle tone and strengthens the body. Effective weight loss takes time and commitment to self-improvement. But your efforts will not be in vain - you will not only reduce weight, but also correct your figure.