The principles of weight reduction

How to lose weight fast and safe for your health? What can I do to have the achieved effect was maintained for a long time?

the principles of weight reduction

In fact, many want to get rid of the hated pounds already have bitter experience in dealing with a variety of public diets, which is not the expected result. In addition, shortly after many-day and painful restrictions in the diet, the weight back, and even with a surplus. Why is this so?

Maybe the Problem is not well-balanced selection of food, the body received less for the normal vital activity of the substance. The reason may be in violation of the basic principles of safe weight loss.

Be that as it may not be upset, because there is always a Chance to correct the Situation, by the advice of the professionals.

Basic rules of diet in losing weight

The basis of the knowledgeable weight reduction to get rid of fat is based on the following principles for healthy eating:

  1. Vegetables and fruits - the basis of the daily diet. The proportion of vegetables should take priority over fruits, is a higher percentage of sucrose. From the fruits of better citrus - grapefruit, oranges, and pineapples preferred. The use of these gifts of nature lies in the large amount of fiber, minerals and vitamins.
  2. To drink a lot. In the daily hustle and bustle, we forget about the importance of consuming at least 1.5 liters of fluid. And in fact, his weaknesses, our skin loses its elasticity, impaired digestion, eyes glazed over, and the fatigue occurs faster. You usually take 8 glasses of drinking a minimum of pure non-carbonated water and other unsweetened beverages per day. Most of them eat until 7 PM. Then in the morning there will be no edema.

  3. The prohibition of sweets and pastries. Sweets, cakes and other pleasures of life are simple carbohydrates that are instantly absorbed by the body, causing the desire to eat after a short time. Those after-hours Hunger will help you acquire a slim figure. Of course, sometimes the rule be waived, and treat yourself to a delicious. But this fact should be taken into account in the subsequent meal, reduce your calories.

  4. Porridge - the best Breakfast. The good old porridge on the water, from useful croup, refers to the long carbohydrates in seeds that are digested over a longer period of time, while maintaining a feeling of satiety. In addition, there are a lot of fiber, vitamins and minerals, so necessary to our body. Diversification of the taste of the porridge with various additions - a simple toast of onions and carrots, onions and mushrooms, or cabbage with onions and carrots. To invent, you come to this process in a creative and maybe you will be able to of new, tasty combinations. Those who like it sweet., we advise to replace the sugar in fresh or dried dried fruits. Very good and useful rice or millet Porridge with pumpkin, cinnamon taste pieces of fruit and your favorite spices (for example).

  5. You eat thoughtful. Do not be distracted while eating, watching TV, press or emotional conversation. The food must be chewed thoroughly enjoy every spoon and control the amount eaten. The feeling of satiety comes later, when you want, when you sing the feeling of satiety. To don't need there's no hurry to eat more than you to get the power. Say, Tibetan Lamas chew on each spoonful of food to 40 times. And because you have no one to blame, in the absence of wisdom.

  6. They replace the familiar, but harmful products on healthy. For example, the sugar can yogurt replace sweet fruits and honey, fatty pork lean veal, poultry, or fish fatty cream, cream and natural. Of course, it is better to refuse alcohol, especially beer and sweet liquors. In addition to the high calorie content, the appetite, which can interfere with your plans, hornet waist, acquire the rain. An exception is a dry red wine to be able to afford a small amount of may sometimes.

  7. You are wrong. In this case, self-deception brings only benefits. It comes to the exchange of the usual dishes to be less roomy. In a smaller dish trimmed part looks pretty convincing, without the thought of too little food.

  8. You Are In Control Of Your Purchases. You don't go to the supermarket on an empty stomach. Then you won't buy extra just because you want to eat. And at the same time it will help to save your money.

  9. You can enjoy healthy meals. Learn to enjoy the taste of healthy and wholesome food. Experiment, invent new combinations and recipes that you exchange with like-minded people. And you, and you will not harm the friendly support and advice in such an important matter.

  10. Get rid of Stress. Take advantage of every opportunity for a meeting with friends, walks in the fresh air, to listen to music. The word, often organize small festivals. Then fixed terminals of trouble and Stress to a piece of cake.

  11. You leave the table hungry. Not crowded? Well, it is exactly what you need! Drink you happen to have a glass of water and the desire to eat a piece of something quickly.

  12. Keep your body in good shape. You can see all the movement - sports, light Jogging, swimming or dancing. In short, everything that bring you joy and fill the strength of the muscles. Otherwise, even pohudev, will make your body look very aesthetically pleasing. Remember the saying - "skinny horse, not a Gazelle"?

BASIC RULES OF DIET IN LOSING WEIGHT

The best products for slimming

In the list of products that can help weight are lose to:

  • apples and pears are rich in pectin, dietary fiber (especially pears), give a sense of satiety,

  • Grapefruit a natural fat burner that helps in lowering the insulin levels and thus appetite

  • Figs low in calories, stimulates the peristalsis of the intestines and the digestive, good, quenches the Hunger in the intervals between the meals,

  • Salads and side dishes made of vegetables (except potatoes) contain only a Minimum of calories, saturate with vitamins, perfect to complement any meal, pass toxins from the body, stimulate the intestinal function,

  • liquid dairy products (low-fat) and cottage cheese - the irreplaceable assistant in weight loss. They contain valuable milk protein and lactobacilli, which are helpful for the gut flora

  • Ginger - improves metabolism, promotes digestion and flushes toxins and waste products from the body,

  • Nuts that lower cholesterol, are a great source of protein, vitamins and linolenic acid, reduces appetite. You can as a Snack between meals, but without fanaticism, because you enough calories

  • green tea helps to burn fat, contains flavonoids and many other useful for the health and beauty of the materials,

  • Fish and bird - a source of easily digestible (compared to red meat) animal protein. Fish in addition to natural source of iodine and essential contains Omega-3 fatty acids. While the weight is preferable to reduce these foods to cook steamed or in the oven.

Example of daily diet for slimming

For a effective get rid of extra pounds, it is important to make your diet, so that he not only low-calorie but still full and varied. Such phases Power Design, allows you to lose weight easily and without harm to health. But what is the most important thing - it helps to lose weight, do not select the previous weight.

THE BEST PRODUCTS FOR SLIMMING

As an example, nutrition scientists, the following power scheme for a day, it is proposed that: the products at its sole discretion, the above-mentioned, in similar proportions. So, in the course of the day, there are experts out there advise:

  • Porridge of any grain cereals - 1 portion of, volume your own.
  • Lean meat (veal, poultry without skins) or fish - 2 servings per day, each with the size of the palm of your hand.
  • Low-fat milk and milk products - cottage cheese (up to 200 grams a day), yogurt, and milk (1 Cup) of natural yogurt (half a glass).
  • Non-carbonated mineral water or just clean water - about 1.5 litres (except for a different liquid in the Form of soup, green tea, juice, compote, fruit, broth hips or herbs),
  • Vegetables, fresh or cooked - not less than 300 grams per day,
  • Fruit (preferably unsweetened) - up to 300 grams,
  • Vegetable oil, - at least two tablespoons.

In addition, it is recommended in the diet of the eggs, a small amount of low-fat cheese, and up to 30-40 grams of favorite nuts.

How do you combine physical activity and nutrition

There is no doubt that physical activity helps to lose weight and the lost beautiful shapes. But if you combine the wrong time and exercise habits, do not remove the expected effect. Because nutritionists and Fitness trainers advise on the following principles:

  1. The main meal should be no later than 2-3 hours before physical activity. If you missed it, the time for maintaining the strength and energy for 40-60 minutes before your workout is better to eat cottage cheese, yogurt or Kefir. Lactic Acid products, which is the necessary Protein for the muscles, the time will quickly digest before the start of the course. In addition, you can eat some fruit or drink a glass of juice.

  2. During the training, must necessarily be mineral water not to drink-carbonated water in small portions.

  3. Within 20-30 minutes after the lesson, you need to eat low-fat Protein foods. There is a small amount of cottage cheese, Protein Shake, or something else.

  4. If your night's rest is planned at the earliest 4-5 hours after physical activity, then a full dinner (e.g. fish, vegetables), you can allow yourself. The main thing is that they ate not later than 7 o'clock in the evening.

HOW DO YOU COMBINE PHYSICAL ACTIVITY AND NUTRITION

Compliance with these simple rules will help faster to acquire a slim and beautiful figure and your body without much effort and loss of forces to deal with all the physical stress.

06.08.2018