How to eat right to lose weight

The article contains simple tips of a nutritionist who will learn how to eat properly to lose weight, general recommendations, mistakes and the most common mistakes.

Why get fat

Causes of overweight:

Alimentary (from lat. Alimentum - food, food) - this is what we go through the mouth. In 95% of cases, we eat the problem. Disordishes endocrine disorders are found in 3-4% of cases. Disordishes different neurological disorders and other reasons are found in 1%.

In other words, in 95% of cases, the problem arises due to excess of input energy above our energy costs.

Energy costs go in two ways:

Bx. How much our body spends to rest (lying, sitting, watching TV) to support his life. The amount of energy consumed is individual. Calculate: Women 0, 9 kcal/kg, men 1 kcal/kg weight. Physical activity.

When the main exchange increases:

When you recruit muscle mass. In stressful situations. With an increase in body and ambient temperature (bathroom lovers). With active growth.

Which reduces metabolism:

Age our task is to maintain metabolism due to physical exercise. Breastfeeding. Endocrine diseases. Hunger. All hungry diets that are.

Formula for calculating the size of the main exchange (who), where m is body weight:

When a person eats more than spends, a calorie surplus occurs. For example, eating extra 200-300 kcal is very easy. They stay in such products that we do not treat food.

Who do you believe it's bad to drink a glass of milk? These are the same 300 kcal energy, that is, half of the chisburger or hamburger. Milk, kefir is also food. Very often a glass of kefir is considered a dietary product. But if this glass goes beyond the day's diet, it is already overloading in calories.

Diet

Types of violations of the energy mode found in 60% of overweight people:

Food for the company. For example, one woman had dinner at five o'clock. The man came in nine in the evening. The woman eats a second dinner for the company. Emotional "drunk food". Stress stress, replacing love with a delicious product. Sugar excites morphine areas in our brains, just like medication. The hand, like a drug addict and an alcoholic, arrives for this pleasure. There is no need to read books, go to the theater, engage in sports, build relationships, look for joy. He took and ate. You love yourself for a minute, then you hate it throughout the evening. Disordishes restrictive disorders - "dietary depression". It is found in people sitting on diets all the time, limiting themselves, go to bed with thoughts about food. Such people cannot stop, as they have reached the good. In practice, a painful effort to lose weight is taken to eat cakes and rolls. The habit of proper food behavior is not developed. Disordishes paroxysmal disorders. For example, "night priesthood". An uncontrolled attack with an overeating time. Suddenly I wanted to - I attacked the food and I was no longer able to stop.

As for night food: the historical appearance should be on average 3 hours before bedtime. This does not mean that if you go to bed at one morning, you can eat at 10: 00. It is necessary to start from the time when the average person has to go to bed. That is, 11 - 3 = 8. Ideally, the last meal is 8pm.

In life, everything is far from the ideal situation. It is necessary to request compromises. For example, leave free calories in a glass of kefir, something protein. Even if you don't sleep, your body is already sleeping. Unconscious food, we give him a double load, creating stress.

Excess weight leads to a large number of problems.

Often you can hear the phrase "I don't have money in a diet". The presence of overweight requires much more money and investment-at the moment and in the future for 10-20 years. All this is in the background of psychological embarrassment, a decline in the quality of life.

How to determine if there is overweight

Deadly quartet:

Waist circumference. Men are more than 94 cm, women have more than 82 cm. Empty stomach sugar levels more than 5. 5 mmol/l. The pressure level is above 120/80 mm Hg. Art. (135/85 in people at a respected age). Cholesterol level is more than 5 mmol/l. Triglycerides more than 1. 7 mmol/l.

If at least one of the indicators has increased, the risk of death increases by 10-15% in the next 10 years (and if all four, then up to 60%).

3 Light indicators when you can measure yourself and understand whether there is overweight or not.

Body weight index. BMI = weight (kg) / height (m²). The cost of the increasing mass in the square. The rate is up to 25, 25-30-overweight, 30-35 the rate of overweight, 35-40-grade II obesity and pronounced overweight. But there is a barrier - the composition of the body is not taken into account. A bodybuilder and a fat person will have the same body weight index. Waist perimeter ratio to growth. The waist circumference should not be more than half the height. Waist circumference on the perimeter of the thigh. The waist is measured 2 cm above the navel.

How long it is necessary to maintain the weight in order to become your main and the metabolism of the body is adjusted for it.

If you achieved the desired result in 2-3 months (your goal was 5 kg) and calmed down, it returned to the old lifestyle, then the weight will come back. It is necessary at least 2-3 months to consolidate success. On average, as much as they reached, so much and you have to fix it. Then the weight will try for a new rate.

How to lose weight at home

Key Guidelines:

The desired psychological and self -dyspecus humor. You should want to bring your weight to normal. Lower the daily diet that is currently by 500-600 kcal. Create the most balanced diet in protein, fats, carbohydrates, vitamins and minerals. Sufficient and adequate drinking regime. Compliance with the dining regime and rules. Organize the competent detoxification of the body. Support for the nervous system. Proper physical activity and sleep. Normalization of endocrine balance. Especially for those who do not succeed in previous points to achieve a positive result.

Reduction of calories

How can you reduce the calorie content of the diet:

Review the calorie content of the food we eat. Choose better calories. It is better to eat an apple, not an apple pie. Better nuts, not almonds in chocolate. The whole porridge, not the flakes for breakfast. Meat, not sausage. Water, not juice and soda. Use the most useful products. There is no dietary member. There is no diet cake at all. Even the most accurate cake in cottage cheese is mainly a cake, not curd. Replace 1 meal with a cocktail with your taste. Stevia as a substitute for sweets for those who cannot abandon sweets.

Vitamins and minerals for weight loss

Underwater stone. With a decrease in daily diet calorie content, the flow of useful nutrients always decreases.

If nothing is done with this, you will get:

Good good -being. hibernation APATHY Bad mood. Reduce metabolism. Breakdown.

This often feels girls sitting on diet. You have to sit in the diet you can sit down throughout your life. It is also necessary to enrich the diet with vitamins and minerals.

When you have chosen useful products, enrich the diet with all the building materials for the body - your followed cell is added and does not send signals to the brain that it is hungry. If she lacks at least something, the cell sends a signal. Then it is very difficult to resist the temptation. "Eat at least something! I don't have enough vitamin A, vitamin B group. "

Food must be complete. We pay special attention to minerals. With a decrease in body weight, they often talk about protein, fats and carbohydrates, and rarely about minerals.

There are some minerals, without which harmony is impossible:

Chrome. 70% of overweight people are not enough. Patients with diabetes in 80% of cases have a significant lack of a trace element. Chrome is responsible for carbohydrate metabolism. Lack is one of the reasons for developing insulin resistance. Chrome promotes fat processing in carbohydrates, burning fat. Reduces cholesterol. Participates in muscle work, which makes them stronger. Iodine for maintaining normal thyroid function. Calcium. Speeds up metabolism. Improves muscle function, nervous system and reduces cholesterol. It is part of the calciumriol hormone, which processes fat into energy.

To take a daily dose of calcium, you should drink a liter of milk or a liter of kefir, or eat 1 kg of curd per day. But given the calorie content of these products, we do not need more than one glass. And not really a kilo of curd cheese can eat every day.

Most of the calcium in cheese, sesame seeds, nuts. These are very high calorie products and they should be limited to 30 grams.

Without an additional source of calcium in the form of dietary supplements, it is almost impossible to compensate for calcium deficiency.

The correct drinking regime

How to drink water. In the morning we woke up, got up, drank 1-2 cups of water on an empty stomach. And better with chlorophyll, you can with lemon, you can be aloe juice. Then in a glass of water before each meal. 5 meals - 1 liter already exist. It is advisable not to drink water while eating and at least 40 minutes later, otherwise the effectiveness of digestive and food absorption decreases.

What relates to "water":

Lemon water. Calcium water. Decomposition and infusions of plants. Mors sugar -free. Green Teajaj of second and later blocks.

Black coffee and tea are not here.

The right way of nutrition

Cocktails and protein products work perfectly. But if there are them in the evening, there will be no result. The meal mode is important. Ideally, these are 3 basic meals and 2 snacks. Sunnings help not to overdo it in the main meals. Recommendation: Change the dinner with a snack. That means, in four days to eat tightly, and in the evening - a snack.

A balanced protein breakfast is required: one egg porridge, with a piece of cheese. How to eat to lose weight: Frakisht, regularly. The last meal no later than 3-4 hours before bedtime.

Cleaning the thin body

No metabolism will begin with a large number of toxins in the body. Only by cleaning it of toxins, parasites, metabolities, will it be possible to talk about discharge overweight.

The body is smart. If there is an overload of poisons, it will not allow you to plant the liver and kidneys for the sake of beauty and do the right thing.

To get rid of extra pounds is to break the adipose tissue with a large emission of decay products. They have to withdraw. First of all, the liver will be removed. This is one of the reasons for rebirth in fatty hepatosis if the liver is not prepared.

Provide regular excrement. The goal is twice a day. Help yourself with water, fiber, if necessary - laxative. If there were no freelance chairs during the day, get 2 natural poor capsules at night.

Physical activity for losing weight

Now a fashionable panacea-gytane, fitness centers, cycling. It should be understood that even more accurate and effective physical activity does not help reduce weight. It gives the muscles suitable, but the weight does not go to exercise. Only a competent combination of a physical training diet helps in this.

A big question is whether physical activity will help lower weight 2 times a week. It is necessary every day.

Hiking, elevator rejection and so on - spontaneous daily activity. And if you add the gym, everything will work. If a person sits in the office all day, he goes down to the elevator and goes to the gym twice a week, then "such physical activity" will not lead to health.

If you do not increase physical activity to 10, 000 steps a day, just give the gym 2 times a week - there will be no health.

P. S. If you carefully meet all the above recommendations of a nutrition for the right nutrition and style of life, and the weight is set, we recommend paying attention to the endocrine system. Sometimes it is not enough just to eat well and to give adequate physical activity to get rid of extra pounds. I would like to add that no diet will replace the common sense. The problem of being overweight is the lifestyle problem. And a change in lifestyle does not last a month. Therefore, do not torment yourself, do not get into the frame, do not punish yourself for the fact that you have not started leading a perfect lifestyle from this Monday.