Women and men who tend to be overweight have a fierce struggle for a slender figure their entire life. After each feast or the next weigh-in, we promise to go on a diet on Monday, to start taking care of ourselves and to put our body in order. But, unfortunately, everything goes according to the same scenario. At first we try to stick to strict dietary restrictions, but sooner or later it leads to failure, we put on weight, and more than we already had. It's like a vicious circle that cannot be broken. But there is still a way out. To get started, it's worth answering a few questions for yourself. What are you ready to change in your life to look good? Are you ready to change your eating habits for a slim figure? It is important to understand that temporary diets are temporary. And in order to lose weight and keep the same weight, you must always follow the rules of healthy eating. Remember, healthy food can also be delicious and satisfying. In this article, we will try to understand what good nutrition is, how and what you need to eat in order to lose weight and maintain your weight.
<1_img_centerxx>How to change your mind and switch to good nutrition
Motivation and attitude are one of the main conditions for a successful outcomeon file. Before you start counting calories and running to the store to buy cottage cheese, you should sit down and talk to yourself. Do you like the way you look? Are you worthy of this? Are you so weak that you cannot control your weight and fitness? If you answered no to all three questions, you need to think about your motivation to lose weight and eat well. After all, eating a balanced and healthy diet isn't just about a lean and slender figure. It is also clear skin, strong hair and nails, freedom from cellulite and disease, well-being, good humor and strength of character. It is important to understand that your body is not a cesspool that you can throw anything you want into. You can't finish eating for a child, you can't eat out of boredom or for company, you can't grab depression and stress with candy. Is your stomach the perfect place to throw away waste? Otherwise, from now on you should eat only the freshest, delicious, and healthy foods. Be aware that sweet and fatty cakes will do you no good, they do not contain vitamins, only harmful sugar and palm oil, which is deposited directly on your sides, stomach and thighs. Here are some examples of motivations to help you eat well 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 give up on the next gastronomic temptation.
Measure your parameters weekly - not only weight, but also chest, hips, waist, thighs, arms and calves volume. Often the volumes change first, and only then the weight begins to decrease. You can even draw graphs from your measurements. Visual representation makes weight loss more tangible, you will think a hundred times, do you need that bun?
Before you eat anything forbidden, go to the mirror and look at yourself naked. Pinch the fold of your belly. Do you still want to eat something?
Pull out your favorite jeans or dress that you once loved. Keep your clothes handy as a symbol and motivation to lose weight. A little more and the zipper will start to close!
Think about your future life. With a lot of weight, it is very difficult to get pregnant and have a child. If you don't have a soul mate yet, it will be much more difficult for you to find one in your current body. If you already have kids, think about how you look when you take them to school. Don't you want your little ones to be proud of their irresistible mom?
You can lose weight with someone on a bet, even for a monetary reward. For some, this is a serious motivation.
Chat with people who also lead healthy lives.
Watch various movies and TV projects that talk about the rules of healthy eating, show people with a lot of weight. To many, such a prospect sounds terrible, and it becomes the trigger for long but healthy weight loss.
Don't lose weight for someone. You can't prove anything to someone with your weight loss. Remember, you are the only one who needs to clean up. By changing your eating habits, you will gradually notice how the weight decreases and the body changes. If you are determined to change your life, here are some helpful tips.
How to make the transition to good progressive nutrition
In order for the transition to a healthy lifestyle not to shock the body, it should be done smoothly and gradually. If you visit fast food outlets three times a week, do so less often. Today, instead of cola, take plain water for a burger and fries - it will be a small victory for you. Next time, give up the usual amount of food - at least cut it down a little. Try other, healthier foods. A piece of meat baked in the oven with a vegetable salad will be much healthier and more nutritious than potatoes in butter and a fatty burger with mayonnaise.
You need to change your habits gradually, but constantly, without taking a step back. Today you put a little less sugar in the porridge, tomorrow you drink tea without sugar at all, the day after tomorrow you choose not chocolate cookies for dessert, but a sweet fruit. Avoid frying, food can be boiled, baked or steamed. Every day is a conscious decision, your right choice for health, beauty and longevity. Every refusal of sweet and fat is your little one, but such an important victory. And this path should be really gradual. Remember that it takes 21 days for a person to develop a habit. During this time, you should completely switch to good nutrition. Here are the basic guidelines 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 good nutrition, ask your family for support. They don't require any special actions or savage sacrifices. The most important is moral support. This means that you don't have to bring straight sweets or harmful products into the house - a healthy body hasn't stopped anyone yet. Ask your loved ones to refrain from jokes, they should not persistently offer you prohibited foods. They may need physical help when you have to give up some household chores to go to the gym. Support from loved ones is of great importance in weight loss.
The first and foremost rule of any weight loss is that you must eat. Eat, even if you don't feel like it. This applies to split meals. Regular intake of food into the body at regular intervals can speed up the metabolism. If you fast for 5-6 hours, you will gain weight even because of the cucumbers. And if you convince the body that there will be no more hunger and feed it every 2, 5-3 hours, it will stop storing food reserves of fat. Therefore, you need to divide your day so that you have a break for each meal. The volume of one serving should not exceed one glass so that you have time to be hungry and not to overeat. Without it, you will not be able to lose weight.
Gradually you need to completely abandon desserts, flour products, fried, smoked, pickled and salty dishes. Keep only healthy, wholesome foods in the refrigerator.
Food should be varied and nutritious.
When you come to visit or to a banquet in a restaurant, give preference to lean meats, vegetable salads without mayonnaise, protein products - cheese, feta, eggs, fish, poultry. Carbohydrates under strict control - their intake should be limited. Remember that alcohol is high in calories and can increase your appetite. It is better to move and dance more if the format of the event allows it.
Stop constantly thinking about food, stop rewarding yourself with food, don't eat out of boredom. Realize that there are so many other interesting things in life. Try to hammer your day so you don't have time to think about forbidden sweets. If you've lost a bit of weight, don't buy yourself a pizza, better treat yourself to a fancy new dress that you couldn't afford before.
Have acceptable desserts and snacks with you to eat if a friend has bought a packet of crisps and is tempting you with them. These can be nuts, seeds, dried fruits, etc.
If you absolutely cannot live without bread, buy diet or rye breads.
Sometimes it happens that you really want something forbidden. If you cannot deny yourself, it is better to postpone your morning meal. Everything that is eaten for breakfast is almost completely digested and does not become fat.
A lot of people wonder what exactly is there? What foods are acceptable with good nutrition? Here is an example of a diet to help you lose weight.
- Breakfast.For breakfast, you can eat carbohydrates - in the morning they are okay. But in order to get a long feeling of fullness, it is better to eat cereals - these are slow carbohydrates. It can be buckwheat, oats, rice, barley. Semolina is useless, it does not contain vitamins, so you should not eat it. We dilute milk for porridge with water, sugar is prohibited. For more sweetness, you can add a little honey or fruit to the porridge. In addition to porridge, you can have breakfast with rye bread with low-fat cheese, scrambled eggs, hard-boiled eggs. Coffee with skimmed milk and without sugar is allowed. Green tea is very useful - it speeds up the metabolism. It is imperative to have breakfast - it is the main meal.
- Snack.After 2. 5-3 hours you can prepare a second breakfast. It can be fruits, berries, dried fruits, yogurt, kefir, nuts (no more than a handful), bread.
- Having dinner.For lunch you should definitely eat something hot, the most useful for the stomach is soup. It can be a meat or vegetable broth with cereals and a lean piece of meat. Be sure to the herb vegetable salad - the low calorie vegetables help to have a long feeling of fullness.
- Second snack.It is similar to the first one, but in the afternoon it is better not to eat carbohydrates, but to favor protein. Therefore, it is better to eat something dairy - cottage cheese, kefir, unsweetened yogurt, fermented baked milk, yogurt.
- Having dinner.For dinner, only protein is needed, no pasta or potatoes. The ideal dinner is a piece of baked fish or poultry with a vegetable salad. You can eat beans on the side. You have to give up sweets in the afternoon, including fruits, berries and dried fruits.
- Second supper.On split meals, a second dinner is also allowed, especially if you go to bed late. Remember that the body should not fast for more than 12 hours in a row. But the second dinner should be literate - only squirrels. You can't even eat an apple at night - it has a lot of carbohydrates. It is much more useful to eat a piece of boiled chicken breast or drink a glass of kefir.
Don't forget about water - it removes the breakdown products of fat cells from the body. With proper nutrition, you can lose weight with water much faster than without it. Over time, you will begin to regulate your diet by making adjustments. You will start to add less and less oil to your food and you will start to buy healthy and wholesome foods. In order for the diet to be varied, you need to experiment and find new tasty and healthy recipes. Here are a few of them.
Delicious healthy recipes
It's important to understand that good nutrition isn't a bunch of parsley and celery root. Diet foods can also be delicious and appetizing.
- Chicken cutlets.Grind the chicken breast in a meat grinder, add a glass of boiled oatmeal, salt, pepper, eggs and form cutlets. Bake or steam. The chops are incredibly tasty and tender, the oatmeal is absolutely not felt.
- Chicken and cauliflower casserole.Boil the chicken breast and cauliflower, cut into large pieces, pour over the eggs, whipped with milk. It is a very simple but incredibly tasty dish.
- Beef stroganoff.The pieces of beef should be cooked for a very long time in a little water with onions. 2-3 hours and the meat turns out to be the most tender, the onions do not make themselves felt, only a rich meat sauce remains. A delicious and healthy meal combined with a side dish of rice or buckwheat.
- Bakery.With the right diet, you can prepare different types of desserts and even baked goods. In this case, the flour is replaced with cottage cheese, oatmeal, semolina. Here is a simple diet cake recipe. Semolina should be poured with kefir, left to swell. Add an egg, honey for sweetness and a pinch of baking soda. Bake for 20-30 minutes.
You don't have to give up vegetable oil completely. Use it in recipes where you don't need to heat it - for example, dressing with oil on a salad. After all, it contains the irreplaceable vitamin E, which is so necessary for the beauty of hair, skin and nails.
If you want to lose weight, don't forget about physical activity. If possible, you need to go to the gym, choose the sport you like. Swimming, fitness, aerobics, exercise equipment - all this will perfectly firm your figure. Yoga, Pilates, body flexing - these are more relaxed classes, you can attend if you are overweight or have back problems. If you can't make it to the gym, at least get out for a run. Change the rules of life. Instead of watching TV take a walk down the street, instead of using transportation, try at least a few stops to walk to work. Get a dog - he will walk you at least twice a day. Spend more time with the kids - walk outdoors, play outdoor games. Plan a weekend in the mountains or in the forest instead of going to the movies. Pass the elevator, walk at lunchtime. All of these simple daily rules will help you burn more energy than you got from food. This means that you are on your way to a slim and fit figure.
Remember, you are what you eat. Good nutrition is not only a slim figure, but also good health, your investment for the future. Watch your diet to maintain health, youth and beauty for years to come!