How to eat right to lose weight

how to organize proper nutrition for weight loss

Fat-covered sides. A tummy that suggests (albeit groundlessly) an irrepressible passion for beer. Scales arrow causing nervous tremors. Long forgotten the word "waist", not to mention the abs. His Majesty Overweight is meaningless and merciless. The worst enemy of health, it also brings a lot of grief of a purely aesthetic plan. And so the day begins with weighing, continues with calorie counting and ends with a faint hope to remove at least half a centimeter from the waist . . .

The main ally in this difficult battle is proper nutrition, which has very little to do with half-starved diets reaching the point of absurdity. A well-designed diet and a correct diet are much more effective than thoughtless calorie counting. This applies to both obvious fat men and those who want to "dry" the body a little and acquire beautiful shapes. How to eat right to lose weight? We will talk about this in this article.

Fractional nutrition: speeding up metabolism

An obvious pattern: the faster the metabolism, the sooner the extra pounds will leave their "familiar places". The metabolic rate is very individual. Some can eat without thinking about calories at all, and not get fat. For those whose metabolism is slowed down, it is much more difficult to get rid of fat accumulations. Diets are not very effective for them. But a properly selected regimen may well speed up metabolism. This will help:

  • frequent meals in small portions;
  • a sufficient amount of liquid;
  • full sleep of normal duration;
  • active physical activity and training.

The focus should be on fractional nutrition. With frequent meals, the metabolism is noticeably accelerated. If the portions are small, the effect is enhanced. And vice versa: rare but plentiful meals slow down the metabolism (and the inevitable consequence - unused calories turn into unattractive folds of fat).

Some nutritionists believe that just by observing such a regime, you can achieve weight loss by almost tens of kilograms (of course, if these pounds were extra). Perhaps these figures are slightly exaggerated. But the benefits of fractional nutrition are undeniable. There are a few, but often - a much more effective way to lose unnecessary pounds than a half-starved diet. And much healthier for health. After all, any change in the usual diet, which is inevitable when switching to a particular diet, is stress for the body, even if the diet itself is complete. Plus hunger, plus a lack of nutrients. And the transition to fractional nutrition is perceived by the body quite positively.

Spend more than eat

Anyone who is struggling with excess weight will probably tell you about a dozen tried diets. Japanese and Hollywood, buckwheat and kefir, blood type diets are just some of the most famous. They are similar in one thing: in a significant reduction in calorie content.

the basics of proper nutrition for weight loss

In general, this is correct: calories should not come in more than energy is expended. All that is not used up is the very fat accumulation that is being fought with. Can the body be made to expend more energy? You can and should! First of all, increase physical activity: they consume a lot of calories. Workouts that are long enough and not too intense are suitable, such as walking at a fast pace. Fat is burned especially quickly when the body's glycogen stores are used up: this happens after strength training. This phenomenon is observed on an empty stomach, in the morning (it is for this reason that there is no point in denying yourself breakfast).

Another important point is meal timing. A high-calorie dinner eaten at night is a direct path to excess weight: during sleep, the metabolism slows down, and those calories that came with a hearty meal will not be used up.

Calorie counting is a passion for many. However, they need to be counted correctly, limited - also wisely. Calculate how much you eat each day in your "normal mode", without any diet. Such accounting must be kept within five days, recording the composition of the dishes, their weight and calculating the calorie content of the eaten using tables. Sum the number of calories for each day, divide by 5 (number of days) - determine the average calorie content of your diet. This figure will need to be reduced. It is desirable to determine the composition of the usual daily menu: the amount of fats, proteins and carbohydrates. This will help you find the best diet for you.

About the "wrong" products

Products are different. Useful and, shall we say, not very good. Those that are "not very" should ideally be discarded. In practice, let's face it, few people succeed in realizing a good idea. Therefore, we will not give too hard recommendations. But you still have to limit some products. The benefits from them are minimal (if any), and they are harmful to the digestive system. So what are these products?

  • All kinds of snacks (chips, salted crackers and nuts, etc. ): they have too much salt and flavorings that are not good for your health or your waistline. French fries.
  • Semi-finished products such as dumplings, frozen pizza.
  • Mayonnaise (if you can’t give it up altogether, limit the amount and switch to low-calorie varieties).
  • Lemonade, Coca-Cola and other sweet soda.
  • Alcoholic drinks (primarily beer).
  • Ice cream, especially ice cream (this dessert is difficult to digest, and the calorie content is off scale).
  • Yeast baked goods (white bread, buns). Contrary to popular belief, it is not flour, but yeast that leads to weight gain. Instead of bread, you can switch to thin lavash (it is baked without yeast). It is not necessary to exclude pasta - it is enough not to add too fatty sauces to them.
  • Chocolates and cakes. This, of course, is a “bomb” in terms of its calorie content. But the harm from a piece of cake eaten once a month is much less than from the stress caused by the categorical rejection of a favorite treat. So let's not be too hard: enjoy your health, but only occasionally.

It is important to remember that even the most useful product may not bring the desired benefits if it is not prepared correctly. Your diet menu should be boiled or steamed. No crispy crusts, the very minimum amount of spices. After all, your goal is to pacify your appetite, and all sorts of seasonings have the opposite task. Another subtlety: eat well, but monotonously: with such a menu, you will not eat more than your body requires. Fanaticism, of course, is inappropriate (many popular diets are guilty of this). But, for example, having eaten boiled fish with a rice side dish, you will fill up quickly, and you will feel full of strength and vigor.

Making a sample menu

how to lose weight on proper nutrition

When choosing your daily diet, be sure to consider the needs of your body. If you notice a deterioration in well-being - a feeling of fatigue, an increased need for sleep, you may be too addicted to restricting carbohydrates. In this case, the menu will have to be adjusted.

With the right diet for weight loss, you should feel quite vigorous and energetic. Here is a sample daily menu to say goodbye to being overweight.

For men

  • rice - 200 g (hereinafter we mean dry cereal, which will be boiled in water);
  • boiled chicken breast - 500 g; - cottage cheese - 200 g;
  • milk - 1 l;
  • vegetables - up to 30% of the total amount of food.
  • water - not limited.

For women

  • rice - 150 g;
  • boiled chicken breast - 500 g;
  • cottage cheese - 200 g;
  • milk - 1 l;
  • vegetables - up to 30% of the total amount of food;
  • water - not limited.

These foods contain the nutrients (nutrients) you need. These are proteins, fats, and carbohydrates. The total amount of food should be divided into several parts: it is advisable to eat every 3 hours, ensuring an even supply of nutrients throughout the day. The body must be continuously nourished. All day meals are best prepared in the morning.

You need to stick to this diet for a week, then weigh yourself. If there is no weight loss, you will have to adjust the calorie content. This should be done at the expense of carbohydrates (for example, reduce the amount of cereals by 20-25%). A week on "cut rations" - and again weigh yourself. An excellent result is considered to be 0. 5-1 kg. If your figure is exactly that, then the diet is working, the process of losing weight has begun.

Improving the effectiveness of the diet

Finally, here are some tips to make your fat burning diet even more effective:

  • Do not exceed the amount of food planned for the day.
  • Eat carbohydrate-rich meals when they are better absorbed. There are two times when carbohydrates are especially needed. The first is after waking up (for breakfast). The second - after training (the so-called "protein-carbohydrate window"). After physical exertion, it is absolutely impossible to exclude carbohydrates. At this time, they are absorbed very well, and will not go into fat, but into muscles.
  • Try to increase the amount of water you drink. You should never feel thirsty.
  • The optimal rate of weight loss on such a diet is 0. 5-1 kg. Do not try to speed up the process by further reducing the calorie content of your menu: the body can "turn on" a defense reaction and respond by slowing down the metabolism.
  • If, instead of the desired weight loss, you start gaining weight, it means that you have sharply violated your diet and diet.