The reduction in body weight is obtained by the dominance of energy consumption over the calories coming with food. This rule is universal: his observation is guaranteed to lose weight. However, the basics of nutrients, psychological condition and a healthy nutrition will lose a human health and health, but will not be able to maintain a good figure for a long time.
Healthy nutrition always provides for moderation. Therefore, taking into account the balance between the permitted calories and oils, proteins and carbohydrates, you can enter any products and dishes in the menu.
However, during the weight and weight maintenance, the basis of the diet should be very useful items or high nutrition value:
- Meat, fish;
- Fresh vegetables, fruits;
- Greens, nuts;
- Cereals ("dark" porridge).
To lose weight, the minimum heat treatment of the products requires preparation in the methods of the methods of minimal heat treatment, as well as less carcinogens: steamed, water in the oven.
Food should not be included with a healthy lifestyle:
- Fast food, semi-arm products;
- Desserts entering oil and sugar;
- Soda sweet drinks;
- sausage;
- Alcohol.
Starch, honey, honey, honey, honey, are the best limited during the active loss period. However, the refusal of any product should not cause severe emotional concern: if losing is very harsh bans, so it is tempted every day, so it is inevitably compulsive overeating. Food for weight loss should become part of life, so a person will have to change the habits of taste gradually.
For weight loss, you need to remove an optimal diet with a calorie deficiency that is not more than 10-15% from the dietary harmful products and useful food. You need at least 3 meals at the same time. When you have already set in weight, you need to recalculate a "plateau" to avoid the caloric content of the dietary "Plato".
How to build a healthy diet
Nutrition should include all macronutents:
- Proteins - about 1 gram for weight 1 kg;
- Carbohydrates - 2 grams for 1 kg of weight;
- Oil - 0, 8 g for weight 1 kg.
This is the answer to the issue of weight loss without food, diet and sports. When there are lessons in the gym, it is necessary to take into account the need for energy to build the body's muscles, so the amount of protein is increasing 1, 5-2 times.
Nutrition to lose weight quickly, always hurts health. For diets, fashion has long lost the right diet, which does not exhausted the body, but it helps to effectively operate the endocrine system.
There are some recommendations about how to lose weight without a diet and do without a weight loss in the stomach.
- Don't get hungry. Rejecting the food slows metabolism, and it is forcing it to collect oil.
- Follow the work of the intestine. The menu should be enough fiber and water so that the food is digested faster, do not cause swell.
- Drink more. Water is the main tool for detoxification, so the day you need to drink a day 1-2 liters.
- When we lose weight, a person should not feel a strong hunger, loss of power, a bad thing in good condition.
In 2011, Harvard's scientists offered a simple way to lose weight without diabolics. It was called the "plate method" because a person needs a dish that is about 20 cm, it also needs a container divided into 4 sectors: to reduce the weight:
- Half of the slab is separated by greens, fresh vegetables;
- A quarter of the plate hold protein;
- The rest of the plate is given to grain or thermal treated vegetables;
- Size of a coin size oils: vegetable oil or seeds, nuts.
Such a plate takes into account all the principles of a healthy diet, but does not require each component.
Psychologists advise not to focus on a diet: often lead to the stress that this person is unconscious "sitting". It is better to communicate a hobby, active lifestyle.