Women and men who are prone to being overweight have a relentless struggle for a slim figure throughout their lives. After every feast or other weigh-in, we promise to do a diet from Monday, start taking care of ourselves and putting the body in order. But, unfortunately, everything goes according to the same scenario. At first we try to respect strict dietary restrictions, but sooner or later this leads to a breakdown, we gain weight again, and more than we already had. Like a vicious circle that cannot be broken. But there is still a way out of it. To begin, it's worth answering a few questions. What are you willing to change in your life to look good? Are you ready to change your eating habits for a slim figure? Importers It is important to understand that temporary diets are temporary. And to lose weight and stay at the same weight, you need to adhere to the rules of a healthy diet all the time. Remember, healthy food can also be delicious and satisfying. In this article, we will try to understand what is the right food as well as what you need to eat to lose weight and maintain weight.
How to change your mind and go for the right food
Motivation and attitude are one of the conditionskey to a successful outcome of the case. Before you start counting calories and running to the cottage cheese shop, you need to sit down and talk to yourself honestly. Do you like the way you look? Are you worthy of that? Are you so weak that you can not control your weight and body condition? If you answered no to all three questions, you need to think about your motivation to lose weight and eat well. After all, a balanced and healthy diet is not just a slim and slender figure. Skinste also clean skin, strong hair and nails, lack of cellulite and disease, well-being, good spirit and strength of character. It is important to understand that your body is not a pit into which you can throw everything you want. You can not finish eating for a child, you can not eat out of boredom or for company, you can not catch depression and stress with sweets. Is your stomach the place to throw garbage? If not, from now on you should eat only the freshest, tastiest and healthiest foods. Know that sweet and fatty sweets will not do you any good, they do not contain vitamins, but 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 keep on eating right and not change your mind.
Hang a picture of the best years of your life in the fridge. Look at your slim figure every time - this will help you abandon the next gastronomic temptation.
Measure your parameters every week - not only weight, but also volume in the chest, hips, waist, thighs, arms and calves. Often, the volumes change first, and only then does the weight begin to crawl. You can even draw graphs from your measurements. Visual representation makes weight loss more tangible, you will think a hundred times, do you need this bun?
Before eating anything forbidden, go to the mirror and look at yourself naked. Grasp your tummy tuck. Do you still want to eat something?
Get out of your jeans or your favorite dress you once liked. Keep your clothes close as a symbol and motive to lose weight. A little more and the chain will start to chain!
Think about your future life. With a lot of weight, it is very difficult to get pregnant and have a baby. If you do not yet have a soul mate, it will be much harder for you to find him in your current body. If you already have children, think about what you should look like when you take them to school. Don’t you want your little ones to be proud of their irresistible mother?
You can lose weight with someone in a bet, even for a monetary reward. For some, this is a serious motive.
Talk to people who also lead healthy lives.
Watch various movies and TV projects that talk about the rules of healthy eating, show overweight people. To many people, such a prospect looks awful, and it triggers the onset of a long but healthy weight loss.
Do not lose weight for someone. You can not try something on someone with your weight loss. Remember that you are the only one who needs to clean up. By changing your eating habits, you will gradually notice how the weight drops and the body transforms. If you are determined to change your life, here are some helpful tips.
How to gradually make the transition to the right food
In order for the transition to a healthy lifestyle not to shake the body, this should be done smoothly and gradually. If you visit fast food places three times a week, do it less often. Today, instead of cola, get plain water for a hamburger and chips - it will be a small win for you. Next time, get rid of the usual amount of food - reduce it at least a little. Try other healthier foods. A piece of roasted meat with a vegetable salad will be much healthier and more nutritious than potatoes with butter and fatty burgers with mayonnaise.
You need to change your habits gradually, but constantly, without taking a step back. Today add a little less sugar to the porridge, tomorrow drink tea without sugar at all, the next day you chose not chocolate biscuit cakes, but a sweet fruit. Avoid frying, food can be boiled, baked or steamed. Every day is a conscious decision, your adequate choice in favor of health, beauty and longevity. Every sweet and fatty rejection is your small but so important victory. And this path must be really gradual. Remember, it takes 21 days for a person to establish a habit. During this time, you need to switch completely to the right food. 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 the right food, ask your family to support you. They do not require special actions or wild sacrifices. The most important thing is moral support. This means you should not bring hearty sweets or harmful products home - a healthy body has not prevented anyone yet. Ask your loved ones to refrain from joking, they should not insist on offering you forbidden foods. They may need physical help when you have to give up some housework in favor of going to the gym. Supporting loved ones is of great importance in losing weight.
The first and foremost rule in any weight loss is that you should eat. Eat, even if you do not like it. This applies to partial meals. Regular intake of food in the body at regular intervals can speed up metabolism. If you fast for 5-6 hours, you will also gain weight from 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 in fat. Therefore, you need to split your day in order to have a break for every meal. The volume of a portion should not be more than a glass so that you have time to be hungry and not eat too much. Without this, you will not be able to lose weight.
Gradually, you should completely abandon sweets, flour products, fried, smoked, pickled and salted dishes. Keep only healthy and wholesome foods in the refrigerator.
The diet should be varied and nutritious.
When you come to visit or at a banquet in a restaurant, give preference to lean meats, vegetable salads without mayonnaise, protein products - cheese, feta cheese, eggs, fish, poultry. Carbohydrates under strict control - their intake should be limited. Remember that alcohol is high in calories and can increase your appetite. Better it is better to move and dance more if the format of the event allows.
Stop constantly thinking about food, do not reward yourself with food, do not eat out of boredom. Understand that there are many other interesting things in life. Try to hit your day so that you do not have time to think about forbidden sweets. If you have lost a little weight, do not buy yourself a pizza, it is better to enjoy a new luxurious dress that you could not afford before.
Have sweets and acceptable foods with you to eat if a friend has bought a pack of chips and tempts you with them. These can be nuts, seeds, dried fruits, etc.
If you absolutely can not live without bread, buy diet or rye bread.
Sometimes it happens that you really want something forbidden. If you can not deny yourself, it is better to postpone your meal in the morning. Everything eaten for breakfast is almost completely digested and not deposited in fat.
Many people wonder what exactly is there? Which foods are acceptable with the right food? Here is an example diet to help you lose weight.
- Breakfast.For breakfast, you can eat carbohydrates - in the morning they are acceptable. But to get a long feeling of satiety, it is better to eat cereals - these are slow carbohydrates. It can be buckwheat, oatmeal, rice, barley. Semolina is useless, it has no vitamins in it, so you should not eat it. We dilute the milk for porridge with water, sugar is forbidden. For sweetness, you can add a little honey or fruit to the porridge. In addition to porridge, you can eat breakfast with rye bread with low-fat cheese, scrambled eggs, boiled eggs. Low-fat, sugar-free coffee is not allowed. Green tea is very useful - speeds up metabolism. It is essential to eat breakfast - this is the main meal.
- Snack.After 2. 5-3 hours, you can have a second breakfast. They can be fruits, berries, dried fruits, yogurt, kefir, nuts (no more than a handful), bread.
- Dinner.For lunch, you should definitely eat something hot, the most useful for the stomach is soup. This can be meat or vegetable juice with cereal and a piece of lean meat. Be sure to make vegetable salad with herbs - vegetables with a low calorie content help to get a long feeling of fullness.
- The second snack.Similarly similar to the first, but in the afternoon it is better not to eat carbohydrates, but give priority to protein. Therefore, it is better to eat something dairy - cottage cheese, kefir, sweet yogurt, fermented baked milk, yogurt.
- Dinner.For dinner, only protein is required, without pasta and potatoes. The ideal dinner is a piece of fish or grilled poultry with a vegetable salad. You can eat beans as a side dish. You should give up afternoon sweets, including fruits, berries and dried fruits.
- The second dinner.At separate 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 at a time. But the second dinner should be read - just squirrels. You can not even eat an apple at night - it contains a lot of carbohydrates. Much is much more useful to eat a piece of boiled chicken breast or drink a glass of kefir.
Do not forget about water - it removes the decay products of fat cells from the body. With the right nutrition, you can lose weight with water much faster than without it. Over time, you will begin to adjust your diet by making adjustments to it. You will start to add less and less oil to your food and you will start to buy healthier and healthier foods. In order for the diet to be varied, you need to experiment and find new delicious and healthy recipes. Here are some of them.
Delicious diet recipes
It is important to understand that proper nutrition is not a bunch of parsley and celery root. Dietary food can also be tasty and delicious.
- Kotele pule.Grind the chicken breast in a meat grinder, add a glass of boiled oatmeal, salt, pepper, eggs and form the kitten. Bake in the oven or steam. The cuts are incredibly tasty and soft, oatmeal does not feel absolutely.
- Chicken and cauliflower casserole.Boil the chicken breast and cauliflower, cut into large pieces, pour the eggs, beaten with milk. It turns out to be a very simple dish, but incredibly tasty.
- Viçi stroganoff.Beef pieces should be boiled for a very long time in a small amount of water along with the onions. 2-3 hours and the meat turns out to be softer, onions do not feel, only a rich meat sauce remains. A delicious and dietary meal combined with a plate of rice or buckwheat.
- Bakery.With the right diet, you can prepare different types of sweets and even baked goods. In this case, the flour is replaced with cottage cheese, oatmeal, oatmeal. Here is a simple diet cake recipe. Oatmeal should be poured with kefir, left to swell. Add an egg, a little honey for sweetness and a pinch of baking soda. Bake for 20-30 minutes.
You do not need to completely abandon vegetable oil. Use it in recipes where you do not need to heat it - for example, dressing it in oil in a salad. After all, it contains irreplaceable vitamin E, which is so necessary for the beauty of hair, skin and nails.
If you want to become slim, do not forget about physical activity. If possible, you should go to the gym, choose the sport you like. Swimming, fitness, aerobics, exercise equipment - all this will perfectly strengthen your figure. Yoga, Pilates, body bending - these are the most relaxing classes you can take if you are overweight or have back problems. If you do not get to the gym, at least get out to run. Change the rules of life. Instead of watching TV, take a walk on the street, instead of using transportation, try at least a few stops to walk to work. Get a dog - it will make you walk at least twice a day. Spend more time with children - walk in the fresh air, play outdoor games. Plan a weekend trip to the mountains or the forest instead of going to the movies. Cross the elevator, walk at lunchtime. All of these simple daily rules will help you expend more energy than you got from food. This means you are on the right track towards a slim and fit figure.
Remember, you are what you eat. Proper nutrition is not only a slim figure, but also good health, your investment in the future. Monitor your diet in order to maintain health, youth and beauty for years to come!