Excessive wealth adorns no one. Particularly uncomfortable it will become, when on the eve of the warm spring days from the wardrobe of beautiful dresses, blouses, pants, and with horror, gets found... the Beautiful things closely.
The abundance may be the result of certain diseases. In this case, it is not necessary to hesitate to. To solve your Problem and improve the body a qualified physician to help.
But most of the time, the completeness of dictated a redundant power supply and a small activity. Here, everything depends on you. Not necessarily running to a nutritionist. You can the right diet to lose weight develop at home.
The main thing, believe in yourself, and make every effort. And very soon, the right diet no longer seem to be hard work and is a pleasant Moment that will bring fun.
Methods and principles for effective weight loss
Lose weight quickly with the help of a rigid diet leads to rapid positive results. However, not many people, after the return to normal diet, you digits of this code.
Because in the base to reset the weight of the enormous burden on the body. No wonder that out of fear of such hunger strikes, he gives the order to a stock of reserves to accumulate.
The selection of the right foods for weight loss at home, protect States against Stress, depression and anxiety. In the process, they form an adequate attitude to their health, nutrition, and even the appearance.
The most difficult thing in losing weight is to start.
Nutritionists recommend to follow a few rules to facilitate a maximum of this process:
- The correct setting. Living a fulfilling life. Even the smallest result you consider as a victory. And not in self-flagellation, when on the eve of a piece of cake left after 6 PM.
- You can set the right goals. Few people 20 lbs can relieve per month. Not requirements overestimate themselves. Allow it to 2-4 kg, but those that go to permanently.
- Are You Looking For Support. If you don't have enough willpower, you are looking for help in the Person of his household. You believe me to drive your daughter or son with pleasure with you. And the man, to support you, give up roasted hearty dinner and eat with salad.
- Enter changes gradually. Not from the shoulder cut. All innovations should be introduced gradually. So you protect yourself from disorders and the body from the Stress save.
- The consumption of water. The adult should drink at least 2 liters per day. It fills the body strength and energy.
- Selecting a program to remove it. If you are a Fan of diets, then choose the ones that fully meet your taste preferences and are in the power of the health.
Compliance with the above rules, you can easily turn the proper nutrition in the fascinating and pleasant time.
Diet without diet
Tuning to proper nutrition for losing weight at home, let's look at what concepts it is based.
A healthy diet includes the compliance with such recommendations:
- Try the sweets without. Instead of sugar you can use honey. Sweets, Halva perfectly replace fruit.
- Replace carbs "slow". The latter include buckwheat, millet, oatmeal, semolina, brown rice, whole-grain, or rye-pasta, bread without sugar and yeast. Useful bread, made from whole grain.
- Give up baking, wheat bread. Your companion is a rye bread, crisp bread.
- Pay attention to the size of the parts. You need a special scale. You will allow it to control your appetite. It is not recommended, per meal you eat more than 200 G products.
- Do not eat fried. More useful than this food, cooked, steamed, in the oven. The products you can boil, braise. And absolutely not helpful and even harmful fried foods.
- Maximum, you reduce the intake of animal fats. Add in food allows a small amount of Butter. This is especially helpful when cooking, olive oil or other vegetable oil.
- You Eat Vegetables. You can be a variety of salads cooking. However, do not use Mayonnaise or cream as a filling. You Can Use Olive Oil. And don't leave you with salt.
- Always Proteins Eat. But choose low-fat products. From the meat do you prefer chicken, rabbit. The fish is in the diet of only low-fat varieties.
- Helpful low-fat dairy products. Absolutely Kefir consume. He puts the improvement in the working of the digestive tract. Faster old food is removed.
- Avoid Alcohol. It is not only harmful for health but also causes a "brutal" appetite.
If you want to get your diet in order to lose weight at home, then you need to rethink the mode of consumption of meals. Make this is not as easy as it may seem. Finally, you need to change something in your schedule.
You are accustomed to eating 3 times a day? Now you need to increase the number of meals to 5-6 times.
Pyatirazovoe food reduces the distances between the meals eat. Your body will not have time to starve. Thus, the inventories are not deposited in fat for the future.
Nutritionists recommend sticking to such a scheme:
- 7.30 am – Breakfast;
- 9.30-10.00 Am: Brunch;
- 12.30-13.30 – Ess-Grinding;
- 14.30-15.30 – between meal;
- 18.30-19.30 – dinner.
Remember, after dinner, only water to drink.
There is an important rule, on which it is based dietetics: eating right. Menu for weight loss does the attention to the drinking regime.
The water takes on the most processes in the body. It is necessary for the support of his life activity. In addition, water promotes the proper function of the digestive tract.
The daily amount of water for an adult human is at least 2 liters per day.
If you are interested in food, to lose weight quickly at home, use a couple of Tricks:
- Drink before meals for 30-40 minutes in 1 Cup water at room temperature. It is useful influence on the operation of the digestion. Also, a little bit of liquid fills your stomach. During the meal, you eat significantly less food.
- Try not to eat drink. Especially when it comes to the sweet tea. After your meal 20-30 minutes to elapse. Now is the time to drink tea. Otherwise, the food, the doer in the stomach in combination with a sweet drink, is able to provoke is, the process of fermentation.
We have examined the basic principles on which dietetics: built the proper nutrition. To develop menu for weight loss itself is not difficult. The main thing is, it uses natural and healthy food.
Nutritionists offer the following menu as a basis of the diet:
|Meal||Recommended Foods||An example menu|
|1 Breakfast||Protein products, complex carbohydrates||Oatmeal porridge on the water, with the addition of nuts, a few pieces of fruit or 2 tbsp. L. berries; cottage cheese (100 G) or yogurt (to 5%) with cinnamon; 2 boiled eggs, coffee or tea|
|2 Breakfast||Fresh Vegetables, Fruit||Fruit or vegetable salad (100 G), seasoned with yogurt; bread 2|
|Lunch||Complex Carbohydrates, Fiber, And Animal Proteins||The soup of vegetables or meat low-fat broth; cooked meat; vegetable salad with olive oil|
|Afternoon snack||Vegetables, vegetable oils and fats||Salad (such as Avocado and carrots) – 100 G; dried fruit, nuts|
|Dinner||Vegetables with animal proteins||Baked (cooked) fish with steamed vegetables; salad of vegetables with the addition of olive oil and balsamic vinegar (1 drop)|
|Before going to bed||Sour milk lean eat||1 Cup of natural yogurt or Kefir|
Keep in mind that your program, the power supply must be adapted to man, depending on gender, occupations and age.
Diet for men
If the above menu is ideal for women, for men, the development of diet for losing weight at home, to take into account such moments:
- The male body needs additional portion of Protein sources. But do not forget that meat and fish must be free of grease.
- Carefully monitor the availability of fruit and vegetables in the diet. Because of a strong half of mankind often as the only vegetables in the diet – potatoes.
- In the diet contain natural prebiotics. Helpful: Yogurt, Kefir, Sauerkraut.
- Pay attention to the use of alcohol. In General, it is desirable to eliminate him. On the first permissible standard 180 ml of wine or 50 grams liquor.
Characteristics of the nutrition for children
More difficult to proper nutrition for losing weight provide a home for young people. Because in this age body products, the nutritional value increased needs.
A very dangerous misconception that the diet for teenagers should be nutritious.
The diet should be helpful, as natural as possible and rich in vitamins, nutrients.
To teenager proper diet strictly you follow the rules:
- For cooking, use only fresh products. Do not use any preservatives, ready-made meals, eat noodles.
- Equips Children's Food Culture. The teenager regularly to comply with food, nutrition.
- Try to get the child to drink and Snacks – this is not a mandatory requirement for the communication in the company.
- You protect a teenager from Snacks, potato Chips, candy, fast Food.
The intricacies of the diet of athletes
Special attention in sports nutrition earned for losing weight at home. Note that the people who drive the Sport, to expend energy in active. So, the diet should be.
Sports nutrition for losing weight at home is thought out, taking account of the recommendations:
- Dispose of the use of "empty calories". It's different sweets, sugar.
- Any food intake of the athlete should be complex carbohydrates and protein. Only in the case of the use of these products can the muscles recover.
In order to develop more Details and efficient sports nutrition for losing weight at home, you need to be with your Trainer.
Actionable dishes, which will help you to burn fat
Which courts recommends dietetics? The right diet menu for weight loss, offers delicious, low in calories and rich in vitamins, recipes.
The soup made from the celery
You will need:
- Water – 3.5 L;
- Onion – 1pc;
- Carrots (small) – 1 piece;
- Potatoes – 2 Pieces;
- Celery — 1 Piece;
- cabbage head (small) – 1 piece;
- Bulgarian Pepper – 1 Piece;
- Herbs, salt, pepper from the mill.
Course of preparation:
- All the vegetables cut into strips.
- All of the components except for cabbage, lower in boiling water. Over low heat cook the dish for 10-15 minutes.
- Then the cabbage, add and continue cooking for a further 10 minutes.
- Add spices and herbs.
Serve the dish can be in the Form of the usual soup. On the basis of this recipe is a delicious cream soup.
Vegetable soup with broccoli
The necessary components:
- Chicken Fillet – 200 G;
- Potatoes – 2 Pieces;
- Onion – 1 Piece;
- Broccoli – 450-500 G;
- Carrot – 1 Piece;
- Vegetable Oil – 1 Tbsp. L.;
- · Salt, Pepper, Herbs.
Preparation of food:
- In the boiling water lower the chopped chicken.
- After 20 minutes, you immerse the potatoes in the broth. Then, after 10-15 minutes, add the broccoli florets.
- In vegetable oil carrots and onions, sauté.
- For 5-10 minutes before end of cooking the soup, add vegetables.
Diet for quick weight loss
Unfortunately, a healthy diet is not quick weight loss offer you. To achieve such results allow for a strict diet. However, as mentioned above, the effect of proper nutrition, more resilient.
But do not despair, there are some Tricks with which you can speed up the process of resetting the pounds.
Diet for quick weight loss at home is based on these rules:
- Take note of the fluid intake. Water Hunger dulls.
- You eat food every 3-4 hours, but in small quantities. Frequent intake of food, speed up the metabolism. Body, feeling the constant consumption of useful substances that do not "think" about the need for stocks.
- As the main food occur vegetables to fruit, berries,. But that does not mean that you should give up meat, fish and dairy products. Only you should be in smaller quantities.
- Perfect digestion stimulating spices: cinnamon, pepper, coriander, cumin.
- In the case of Hunger a small Snack, dry fruit or nuts.
- Green tea is useful. He forces you to process the body of accumulated reserves into energy.
- You eat to lose weight quickly at home should be intensified physical effort. You choose to run for weight loss, walking, gymnastics, swimming. Each activity is benefit.
How do you make homemade weight loss program
Now let's look at how a diet program for losing weight at home.
First, you define your basic sales materials (SVHC). This is the energy (in calories) that is necessary for the life of the organism.
It is calculated according to the formula of Harris-Benedict for men:
12.7 x growth + 6.3 x weight – 6.8 x age + 66 = SVHC
And for women:
4.7 x height + 4.3 x weight – 4.7 x age + 655 = SVHC
The resulting measure shows the amount of energy that is necessary to your body in a calm state. But diet program to lose weight at home must necessarily take into account the degree of activity.
Therefore, the indicator for the organism to count calories such quotas should:
- 0,8 – 1,0 – for people with a sedentary lifestyle;
- 0,9 – 1,1 – moderate activity (regular walking or 2 athletic training per week);
- 1,0 – 1,2 for the population, leading an active life style (about 3-4 training sessions per week).
Diet program to lose weight at home involves creating a calorie deficit between supply and energy expenditure.
But do not overdo it, the difference should not calories more than 200-300.