Women and men, who tend to be overweight, fight relentlessly for a slim figure throughout their lives. After each party or the next weight loss, we promise to start a diet, take care of ourselves and get our body in order from Monday. But, unfortunately, everything goes according to the same scenario. At first we try to follow strict dietary restrictions, but sooner or later it leads to a violation, we gain weight again and more than before. It looks like an unbroken circle of evil. But there is still a way out. To get started, it's worth answering a few questions for yourself. What are you willing to change in your life to look good? Are you ready to change your eating habits for a slimmer figure? It is important to understand that temporary diets are temporary. To lose weight and stay the same weight, you should always follow a healthy diet. Remember that healthy foods can be delicious and satisfying. In this article, we will try to understand what is proper nutrition, how and what to eat to lose weight and lose weight.
How to change your mind and go on a proper diet
Motivation and attitude is one of the main conditions for successful work. Instead of running to the store to start counting calories and buy cottage cheese, you should sit down and talk to yourself sincerely. Do you like the look? Do you deserve it? Are you so weak that you can't control your weight and the condition of your body? If you said 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 delicate figure. It is also clean skin, strong hair and nails, the absence of cellulite and disease, well-being, good mood and strength of character. It is important to understand that your body is not a hole where you can throw everything you want. You can't finish a meal for a child, you can't eat out of boredom or company, you can't give up depression and stress with sweets. Is the stomach a place where waste is dumped? If not, then you should eat only the freshest, tastiest and healthiest foods. Know that sweet and fatty cakes will not do you any good, they do not contain vitamins, only harmful sugar and palm oil that accumulate directly on the sides, stomach and thighs. Here are some motivational examples to help you continue to eat right and not change your mind.
Hang a photo of the best years of your life on the fridge. Look at your slim figure every time - it will help you pass the next gastronomic test.
Measure your parameters every week - not only weight, but also the volume in the chest, hips, waist, thighs, arms and legs. Often the volumes change at first, and only then the weight begins to fall. You can even create graphs from your measurements. Visual presentation feels more like losing weight, you will think a hundred times, do you need this bread?
Before eating anything forbidden, go to the mirror and look at yourself naked. Squeeze the abdomen. Do you still want to eat something?
Take off the jeans or clothes you once liked. Keep your clothes with you as a symbol and motivation to lose weight. A little more and the zipper will start to open!
Think about your future life. It is very difficult to get pregnant and give birth to a child with a lot of weight. If you don't have a soul mate yet, it will be harder to find one 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 mothers?
Even if it's a cash prize, you can lose weight with someone on a bet. For some, this is a serious motivation.
Talk to people who lead a healthy lifestyle.
Watch a variety of movies and TV shows about healthy eating, and show it to overweight people. For many, such a prospect seems daunting, and it becomes a trigger for the onset of a long but healthy weight loss.
Do not lose weight for anyone. You can't prove anything to anyone by losing weight. Remember, you are the only one who needs to be cleansed. By changing your eating habits, you will see how you gradually lose weight and how your body changes. If you are determined to change your life, here are some helpful tips.
How to switch to proper nutrition
This should be done smoothly and gradually so that the transition to a healthy lifestyle does not shock the body. If you visit fast food places three times a week, do it less. Take plain water for hamburgers and potatoes instead of cola today - it will be a small victory for you. Next time, give up the usual amount of food - at least a little. Try other, healthier foods. A piece of meat cooked with a vegetable salad will be healthier and more nutritious than a fatty hamburger with mashed potatoes and mayonnaise.
You need to change your habits gradually, but without retreating. Today you put a little less sugar in the porridge, tomorrow you drink tea without sugar in general, and the day after tomorrow you choose a sweet fruit, not chocolate cookies for dessert. Avoid frying, boiling, cooking or steaming. Every day is a conscious decision, an adequate choice in favor of health, beauty and longevity. Every refusal of sweet and fat is your small but such an important victory. And this path must be really gradual. Remember that it takes 21 days for a person to get used to it. During this time, you need to switch to a completely healthy diet. Here are the basic rules 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. It does not require any special action or wild sacrifice. The most important thing is moral support. This means that you should not bring home open sweets or harmful products - a healthy body has not yet prevented anyone. Ask your loved ones to refrain from jokes, they should not give you foods that are strictly forbidden. You may need physical help when you have to give up some housework to go to the gym. The support of your loved ones is very important to lose weight.
The first and foremost rule of any weight loss is to eat. Eat even if you do not want to. This applies to fractional dishes. Regular intake of food can speed up the metabolism. If you fast for 5-6 hours, you will gain weight from cucumbers. If you convince your body that there will be no hunger and you feed it every 2, 5-3 hours, it will stop storing food reserves in fat. Therefore, you should divide your day so that you can take a break from each meal. The serving size should not exceed one cup so that you have time to go hungry and do not eat too much. You will not be able to lose weight without it.
Gradually, you should completely give up desserts, flour products, fried, smoked, sour and salty foods. Keep only healthy and wholesome foods in the refrigerator.
The diet should be varied and nutritious.
When you come to a party or banquet in a restaurant, choose lean meat, vegetable salads without mayonnaise, protein products - cheese, feta cheese, eggs, fish, poultry. Carbohydrates are under strict control - their intake should be limited. Remember that alcohol is high in calories and can increase your appetite. If the format of the event allows, it is better to move and dance more.
Stop thinking about food all the time, stop rewarding yourself with food, don't eat out of boredom. Understand that there are more interesting things in life. Try to make your day so that you don't have time to think about forbidden sweets. If you have lost a little weight, do not buy yourself a pizza, it is better to please yourself with a luxurious dress that you could not buy before.
If a friend buys you a package of chips and deceives you, have acceptable desserts and snacks to eat. These are nuts, seeds, dried fruits, etc.
If you can't live without bread, get a diet or rye bread.
Sometimes it seems that you really want something that is forbidden. If you can't deny yourself, it's better to postpone your breakfast. Almost everything you eat for breakfast is completely digested and does not accumulate fat.
Many people ask themselves, what is there? What foods can be taken with proper nutrition? An example of a diet that will help you lose weight.
- Breakfast.You can eat carbohydrates for breakfast - taken in the morning. But it is better to eat grains to get a long feeling of satiety - these are slow carbohydrates. It can be buckwheat, oatmeal, rice, barley. Semolina is useless, it does not contain vitamins, so you should not eat it. For porridge, dilute the milk with water, sugar is prohibited. You can add a little honey or fruit to the porridge to make it sweet. In addition to porridge, you can have breakfast with low-fat cheese, scrambled eggs, rye bread with boiled eggs. Low-fat milk and sugar-free coffee are not allowed. Green tea is very useful - it speeds up the metabolism. Breakfast is a very important meal - it can either make or break your day.
- Snack.2, after 5-3 hours you can have a second breakfast. It can be fruit, berries, dried fruits, yogurt, kefir, nuts (not more than a handful), bread.
- Supper.You should definitely eat something hot for lunch, it is the most useful soup for the stomach. It can be meat or vegetable juice, which is a piece of grain and lean meat. Make sure you have a vegetable salad with vegetables - low-calorie vegetables help you feel full for a long time.
- Second snack.Similar to the first, but it is better not to eat carbohydrates in the afternoon, preferring protein. Therefore, it is better to eat something milky - cottage cheese, kefir, unsweetened yogurt, fermented baked milk, yogurt.
- Supper.You only need protein for dinner, no pasta and potatoes. The ideal dinner is fish or poultry cooked with vegetable salad. You can eat beans as a side dish. In the afternoon, you should avoid sweets, including fruits, berries and dried fruits.
- Second dinner.A second supper is allowed in divided meals, especially when going to bed late. Remember that the body should not fast for more than 12 hours at a time. But the second supper should be literate - just a squirrel. You can't even eat an apple at night - it contains a lot of carbohydrates. It is more useful to eat a piece of boiled chicken breast or drink a glass of kefir.
Don't forget about water - it removes the putrefactive products of fat cells from the body. With proper nutrition, you can lose weight without water. Over time, you will begin to adjust your diet. You will start to add less fat to your diet and start eating healthier and healthier foods. You need to experiment to find a different diet 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. Dietary foods can also be delicious and appetizing.
- Chicken cutlets.Chop the chicken breast in a meat grinder, add a glass of boiled oatmeal, salt, pepper, eggs and prepare the cutlets. Bake or steam. The cutlets are incredibly tasty and tender, and the oatmeal is completely imperceptible.
- Chicken and cauliflower casserole.Boil chicken breast and cauliflower, cut into large pieces, pour over eggs, beat with milk. It turned out to be a very simple but incredibly tasty dish.
- Beef stroganoff.Pieces of beef with onions should be cooked in a small amount of water for a very long time. 2-3 hours and the meat turns out to be the thinnest, the onion is not felt, only a rich meat sauce remains. A delicious and dietary dish with rice or buckwheat.
- Baking.With proper nutrition, you can prepare a variety of desserts and even baked goods. In this case, we replace the flour with cottage cheese, oatmeal, semolina. Here is a simple diet cake recipe. The semolina should be poured with kefir and allowed to swell. Add eggs, a little honey and a pinch of baking soda for sweetness. Cook for 20-30 minutes.
It is not necessary to give up vegetable oil completely. Use it in recipes where you don't need heat - for example, wrap a salad in oil. After all, it contains essential vitamin E, which is necessary for the beauty of hair, skin and nails.
If you want to lose weight, do not forget about physical activity. If possible, go to the gym and choose the sport you like. Swimming, fitness, aerobics, exercise equipment - all this will perfectly squeeze your figure. Yoga, Pilates, body bending - these are more comfortable classes, you can join them if you are overweight or have a problem with your back. If you can't go to the gym, at least avoid running. Change the rules of life. Take a walk down the street instead of watching TV, and go through at least a few stops to get to work instead of using the car. Get a dog - it will walk you at least twice a day. Spend more time with children - walk in the fresh air, play outdoor games. Instead of going to the movies on the weekends, plan a trip to the mountains or forest. Take the elevator, walk for lunch. All these simple daily rules will help you expend more energy than you get from food. This means that you are on the right track for a slim and fit figure.
Remember that you are the one who eats. Proper nutrition is not only a slim figure, but also your health, your investment in the future. Follow your diet to maintain your health, youth and beauty for many years to come!