Weight loss is often a huge problem for men and women. In fact, everything is not so difficult. It is only necessary to eat properly to lose weight. Acquaintance with the main principles of good eating and make your own program for weight loss, it is possible to cope with the extra pounds fast enough.
How much is a normal weight person
What is customary to be considered a normal weight person? It is a relative term. For someone is of normal body weight, in which the body comfortably. Someone is adapting to modern stereotypes, they are trying to reduce your weight. To date, there are many patterns that identify normal body weight.
The most common of them is the formula Brock:
NMT – normal body weight;
Growth – the growth of the person in centimeters.
According to this simple equality of the weight of the person the growth of 160 cm can vary within 51-66 units And it is the norm. So if you want to lose weight, you should stick to just these indicators, to not bring the body to the point of exhaustion.
The causes of excess weight
To deal with methods of weight loss, it is necessary to understand the reasons that appear overweight. Moreover, appear for one day. All this "wealth" accumulates for months or even years. Front-modern nutritionists have shown how to get rid of excess weight, it is necessary to listen very carefully to your own body.
The modern pace of life leads to the fact that we are constantly eating on the run. Even when the body already has enough, we're trying to cram into it something sweet. The most common problem are the tricks of the food before bedtime. Through it all, in addition they're going to slowly, but surely.
It is necessary to exclude:
- food on the go;
- consumption of too much fatty, sugary and high-calorie food;
- too frequent drinking of alcohol;
- in the habit to swallow food in large pieces;
- the newer the tricks of the food;
- lunch and dinner in front of the tv;
- fast food restaurants and other unhealthy food;
- diet at least 3-4 times per day.
To obtain the maximum result in addition how to get rid of bad habits, is the need for a competent diet. Using simple tips and some rules, listed below, you can quite quickly bring your weight back to normal. So how to eat to lose weight?
How to choose the right healthy diet
At the word diet throughout the weight loss it seems that it is the strict limits and bans. In fact proper nutrition has nothing to do with permanent restrictions. The menu is designed to allow anyone to lose weight not feel deprived. The task of a healthy diet is the exclusion of any of the desired products from the daily menu. On the contrary, in order to obtain good results, it is necessary to maximize his balance.
Below is a list of useful products, which must be constantly present in your diet. In the menu of proper nutrition for weight loss should contain:
- protein products (chicken breast, fish);
- yogurt, cottage cheese with a minimal amount of fat, without sugar and aromatic additives;
- fresh fruit (kiwi, apples, pears, bananas);
- cooked and raw vegetables (beets, radishes, carrots, cucumbers and tomatoes);
- seeds, nuts, peanuts;
- the bread of coarse grinding with bran, bread, cereals;
- dried fruit;
- green and berry teas;
- soy products;
- vegetable oil.
The right diet for weight loss will help to orient and quickly to create tasty, healthy dishes. These recipes help to fight off the feeling of hunger, without clogging the body empty calories.
The basic rules of healthy nutrition
There are many rules of proper nutrition, but the main ones are considered to be six. By following these recommendations of the nutrition experts is a toy, the main thing — to get you into.
Reusable fractional nutrition
The modern pace of life often does not allow you to eat more than two times per day. To keep weight off, you'll need to eat at least 3 times a day. The first food must be held no later than an hour after waking up. This is the reason, breakfast infuses the body with the necessary energy for the whole day. Don't worry, for that a hearty breakfast is delayed cm in the waist. All foods taken at this time, very well digested, and at the same time grab extra fat.
The best part is, if you have the opportunity to bring the number of meals to 5-6. In this way the body gets used to it, that it is not plagued by hunger and stops delayed reserves. In the result, normalize digestion, bowel movements and other problems of the digestive system.
You have to eat a long time
Quick snacking on the go are one of the causes of the emergence of excess weight. Breakfast and lunch in the dining room, places fast food often do not take up for more than 10 minutes. It is very bad for the digestive system.
The food is need to pay time. Beautifully tools, new dishes, shining cutlery promote proper digestion. Not during the meal to communicate, watch tv, read a book. In this case, the brain is busy and in a timely manner gives a signal about saturation. Due to the amount of food finds are the norm, and as a result – a heaviness in the stomach, nausea, bloating and other problems. If you pay eating enough time, then enough can be much less.
Chew properly and carefully
All food should be chewed very carefully. You have in your mouth it should turn into a almost liquid state. To facilitate the digestion and enjoy the taste of food, it is necessary to do not less than 30 chewing movements on every little bit of it.
Fiber – helper in weight loss
Menu of balanced diet for weight loss must necessarily include fresh fruits, vegetables. They are rich in fiber, which contributes to normal digestion, but also a huge number of other vital for the organism elements. Fruits and vegetables have a low caloric value, which also contributes to weight loss.
Food and control of emotions
Many have noticed that as soon as evening comes and the time will soon depart to sleep, the hand itself stretches to the candy and a pack of biscuits, even if the last intake of food was only an hour back. It is necessary to try to understand the cause of this behavior. It can be fatigue, pain, or, on the contrary, the joy.
In this moment it is necessary to determine whether you are attended by a feeling of hunger, or are at fault over your emotional state. If it's emotions, it is necessary to learn to control it and then no diet will not be so terrible.
Drinking regime and water balance
Because the human body is almost 80% consists of water, then it is she plays a very important role in the derivation of the harmful substances, toxins and toxins. The water balance should be maintained throughout the day. For this day should drink 1.5-2 liters of pure natural water. If it does not do, the body will fall into the regime of the accumulation of fluids, which will result in swelling.
Menu healthy diet for weight loss
So, the daily menu for those who want to get rid of superfluous kilograms, must necessarily be balanced. Compliance with the above rules is relatively easy to pick up diet for weight loss. For the first time, you can turn on the special books, or search for recipes on the internet, but subsequently they themselves will learn to collect the recipes are healthy, tasty and low-calorie food.
Breakfast: carbohydrates, proteins, fruits, vegetables
Healthy eating for weight loss begins with the right breakfast. It is desirable in this intake of food in the menu was dominated by complex carbohydrates. It can be cereal, cereal, bread and coarse grinding. In addition, you can add a little protein food, like fruits or vegetables.
This might look like menu for breakfast:
- Porridge oat flakes 150 g, boiled egg, glass of yogurt.
- Boiled egg, piece of bread, corn with ham, a cup tea without sugar.
- Peas canned 20 g, boiled beef 100 g, a glass of low-fat yogurt.
- Boiled egg, fruit salad 150 g, a glass of yogurt.
- Meatball, boiled egg, coffee with cream, no sugar.
The second breakfast: a small handy snacks
It is no less an important part of the daily diet. In the period between breakfast and lunch, we will begin visiting the feeling of hunger and the hand itself stretches to what is on hand – candy, cake and so on, These fast carbs is necessary to replace the useful food:
- An apple, a jar of fat yogurt.
- A glass of milk.
- An orange or banana.
- Dried fruit 100 grams.
- A glass of yogurt.
Lunch: 50% of the daily allowance of calories
At lunch time it is needed to support the body and tune it for the right job. The food included in the menu, must contain up to 50% of the daily allowance of calories. Preferably, if it is lunch will consist of two or three dishes:
- Vegetable soup with boiled breasts 250 g salad of cucumbers, tomatoes, in oil, compote from dried fruits.
- Non-greasy borscht 250 g, beef chop 100 g, herbal tea.
- Soup with potatoes 250 g, boiled beef 100 g, 1 tomato, mineral water.
- Meat ragout with vegetables 250 g, green salad, unsweetened compote.
- Mashed potatoes without butter 150 grams of baked fish, 100 g salad of cucumbers and tomatoes.
Snack: fruit, berries, dairy products
An afternoon snack may consist of fruit, berries or dairy products. You can eat apples, bananas, kiwi, mango, grapefruit. Also help in the digestion in this era of low-fat yogurt or ryazhenka.
Dinner: 15% of the daily allowance of calories
The evening meal should contain only 15% of the daily allowance of calories. Why it is not appropriate to burden on the body fried or too fatty foods.
- Fish cooked 50 g potatoes, cooked 1 piece, light salad of leafy greens.
- Boiled beef-100 g, tea with milk without sugar.
- Chicken breast cooked 100 grams, 20 grams of canned corn, 1 egg.
- Fish, steamed 200 g, potatoes 1 pc., cabbage-carrot salad.
- Steamed vegetable 150 g, soft-boiled eggs.
Each meal you can add some low-calorie and fortified beverage. It can be a decoction of rose hips, herbal tea, unsweetened compote. In the period between meals should drink plain water without gas, probably on the glass for 30 minutes before a meal. Such a diet for weight loss you already for the first week to drop 1-2 units
Recipes proper nutrition for weight loss
How to properly cook diet food? In fact, nothing complicated in it. To reduce the caloric content of the menu and improve the benefit of the food during cooking it is necessary to follow a few simple rules:
- salt use to a minimum;
- sugar substitute dried fruit or honey;
- exclude smoked and fried foods;
- do not use sugar substitutes and other accessories.
Below are a few simple recipes of tasty and healthy dishes. Their daily consumption promotes rapid weight loss.
Low calorie diet salad
For the preparation of dietary salad will need beets, carrots, and a quarter of a fork cabbage. All the ingredients chopped, set out in one bowl. Stuffed with salad tablespoon of lemon period. This low calorie food you can eat several times a day. They put it on the lunch menu and for dinner, you can in a week to lose a few pounds.
Oatmeal – this is useful slow carbohydrates. For a tasty tomorrow three tablespoons of oatmeal pour boiling water and insist 5 minutes. The resulting slurry is added a tablespoon of honey, any nuts, raisins. In order to diversify the food can be used seeds, dried fruit.
Sports nutrition: bars, cocktails, soups
Specialized sports nutrition for weight loss is not a product of the chemical industry, and contains special ingredients, made in a special way from natural products. This includes yourself, tablets, sticks, mixes for the preparation of cocktails, soups.
A large part of these products is aimed at reducing the amount of fat mass. Help to speed up the metabolism, slows the absorption of carbohydrates, contribute to the excretion of excess fluid. However, it should be remembered that work fat burners fat loss begins during physical exertion.
Children's nutrition for weight loss
Many people dream to lose weight, have a time-tested method – diet on baby food. The results are not forced to wait. Excess weight will go away without work, it was observed good growth of muscle mass and the figure becomes more slender. Weight loss on baby food found in a safe way, how to get rid of the extra pounds, provided that the diet course, it takes more than a week.
Eat every day a few jars of baby puree (fruit, meat, vegetable), you can quickly:
- get rid of waste products and toxins;
- get in the habit of nutrition for a few;
- normalize digestion;
- lose 3-5 units
Diet foods for weight loss
There are special therapeutic diets, contributes to a significant reduction in weight. Their prescribe for problems with digestion and obesity. One such diet is considered a treatment table number 8. The principle of power – is not easy to reduce the amount of food intake and perfectly balanced diet which will help get rid of excess kilograms.
Compose their own menu according to table 8, it is possible in obesity 1-3 degrees. In more severe cases calorie daily diet reduced to 1200 kcal, but the use of such a diet is possible only under the supervision of a physician.