The reduction in body weight is the predominance of energy consumption compared to food calories. This rule is universal: compliance is guaranteed to lose weight. But if you ignore the balance of nutrients, the psychological condition and the basics of healthy nutrition, as well as excessive fat, one will lose health and health, and for a long time you will not be able to maintain a beautiful shape.
What products can be consumed without restriction
A healthy diet always requires moderation. Therefore, taking into account the allowable number of calories and fats, proteins, carbohydrates, any product and food can be included in the menu.
But the diet is based on losing weight and maintaining weight with many useful substances or high nutritional values:
- meat, fish;
- fresh vegetables, fruits;
- Greens, nuts;
- Cereals ("dark" porridge).
For losing weight, minimal heat treatment of products and methods that produce less carcinogenic: steamed in water, in the oven.
What products should be excluded or limited to exclude
With a healthy lifestyle, foods are not included:
- fast food, semi -finished products;
- desserts containing fats and sugar;
- soda sweet drinks;
- sausage;
- alcohol.
Starch -rich vegetables, cereals, honey, honey are most limited during the active weight loss period. But denying products should not cause severe emotional discomfort: if weight loss causes too strict ban, it will fight temptation every day, so it will inevitably encounter over -installation. Eating for weight loss must become part of life, so one must gradually change the habits of taste.
Simple ways to lose weight
In the case of weight loss, objectively harmful products should be removed from the diet and useful foods to make an optimal diet with a lack of calories up to 10-15%. At least 3 meals are required daily. As you get rid of overweight, you must account for the calorie content of the diet so that you do not meet on the "plateau" - lack of progress.
How to build a healthy diet
Nutrition should contain all macro elements:
- Proteins - about 1 gram / 1 kg weight;
- Carbohydrates - 2 grams / 1 kg weight;
- Fat - 0, 8 g / 1 kg weight.
Such food is the answer to the question of how to lose weight without diet and sports. When the gym classes, the need for body energy to build muscles should be considered, so the amount of protein increases 1, 5-2 times.
Myths and really about weight loss
Nutrition for rapid weight loss always damages health damage. Diet fashion has long lost the right diet that does not exhaust the body but promotes the effective functioning of the endocrine system.
The main rules of healthy and proper nutrition
There are some tips on how to lose weight without your diet and remove the stomach in reversed weight gain.
- Don't starve. Denial of food slows down your metabolism and forces you to accumulate excess fat.
- Follow the work of the bowel. The menu must be sufficient fiber and water so that the food is digestible faster and does not cause swelling.
- Drink more. Water is the main drug of detoxification, that is, about 1-2 liters on the day you need to drink daily.
- In case of weight loss, one should not feel strong hunger, loss of strength, and welfare.
How to make a diet for weight loss
In 2011, Harvard scientists offered a simple method of losing weight without diet. It was called a "disc method" because one person needs an approx. 20 cm in diameter, which is divided into 4 sectors: to reduce weight:
- Half of the plate is controlled with greens and fresh vegetables;
- One quarter of the disc occupies protein;
- The remainder of the disc is provided by cereals or thermally treated vegetables;
- The coin -sized area of fats: vegetable oil or seeds, nuts.
Such a plate takes into account all the basics of a healthy diet, but does not require measurement of each ingredient.
Errors of weight loss
Psychologists advise not to concentrate on a diet: this often causes stress that one unconsciously tries to "sit down". It is better to get a hobby, an active lifestyle, and communication.