Good slimming

6 March 2019

At the present time, the excess weight is a large problem. Indeed, the presence of the extra pounds led to the emergence of health problems (cardio — vascular diseases, musculoskeletal diseases, joints). In addition, excess weight in appear to us to be complex, and therefore stress and depression.

How to lose weight effectively and properly?

Key errors to lose weight

the absence of a specific goal, that is to say you have knowledge about weight-loss, you don't know what finally you want to get. Or set unrealistic goals (mature woman wants to weigh a young girl). What to do? Attract the help of a doctor — nutritionist he really appreciated the opportunity to lose weight. Amounted to a plan. You must determine for yourself — how many kilo you want to lose weight, how of time.

Also, you must know why you want to lose weight? The answer depends on the result of the weight loss. You must lose weight for yourself, not because someone wants to.

Don't need to constantly weigh themselves, since they are often the result of slimming is not immediately visible. Just weighing once a week.
Follow the feeding method correct always! Always breakfast, even if it is not in the habit of doing. You can't miss a meal, no need to die of hunger, otherwise the body will "store" fat.
You can not eat too much, because that even with having only good products in a large quantity, you will become thick.
Do not forget the consumption of protein, otherwise you're going to lose weight by reducing muscle mass and body fat.
The daily intake of calories of your diet should be at least 1200 calories, otherwise your metabolism slows down and you will not lose weight.
Need to use not less than one and a half litres of water per day, but a lot of people do drink.
And, the last, do not let the person in charge of your weight. How much do you weigh — only depends on you! Therefore, if you do lose weight, it means that you not have the motivation, just start working on yourself — and you will succeed!

The principles of a good diet

To lose weight properly, you have to remember the rules of a healthy diet and to respect their life.

The basis of good nutrition for weight loss this is the principle of the energy value of the ration must correspond to the energy costs of the organization. If this rule is not respected, and you consume the calories in foods (sugar, potatoes, bread, etc) in addition to the cost of your energy, then you have an excess of weight.

The second principle of healthy eating for weight loss – the chemical composition of the ration must correspond to the physiological needs of the body. All the days in the body, it must come from 70 essential ingredients, not synthesized by the body. For this, the diet should be varied.

The third principle of healthy eating for weight loss – proper nutrition, that is to say, the alternation, the multiplicity, the regularity of meals.

The power mode of each person chooses individually according to the needs of the body, physical activity, age.

In order to eat, not gain weight, it is necessary to adhere to the basic rules of good nutrition:

>Eat fruits and vegetables, but the vegetables need to eat more fruit, because the fruit of a lot of sucrose and calories, and also because they have a lot of minerals, vitamins, fibers, necessary to reduce weight),
You should drink plenty of water (two litres a day) — mineral water. Generally you can't drink soda because it is bad for the body. Water improves the functioning of the digestive system, a positive effect on the condition of the skin.
Minimize the consumption of: bread and other bakery products, biscuits, candies, cakes, etc .. But no need at all to abandon the sweet, in fact, because of his lack of a bad mood, fall in the mental capacity.
The breakfast porridge. But, the porridge cook, the water and without adding butter. Can add fruit-banana, grape, apple. In cereals contain "long" carbohydrates that are not immediately absorbed in the body, they give energy to the body.
You're constantly moving, every weekend, go swimming, aerobics, fitness, once per week, visit nightclubs, go to the foot of the minute (don't do less than 100 steps).
In a period of meal – so you can focus on the food. Don't watch tv, don't read it, do not speak. Otherwise, the brain will serve to the body a signal of hunger, even if you have already gorged.
Replace the bad very high content of calories of the products less harmful and less high calorie content. For example: the pork, substitute beef, chicken, sunflower oil, replace the olive oil, the cream — natural yoghurt, sugar and sweetener.
Limit the consumption of alcohol, in the alcoholic beverages contain a lot of sugar, to the detriment of the form, to health (don't drink more than one glass of wine at the time).
Reduce the size of the portion, by eating ½ portion of consumed of you. Why use the small plates.
Buy more high-quality and costly products. But, don't go into a store on an empty stomach. Indeed, in this case, you buy products that do not correspond to the principles of good nutrition. When purchasing products to buy more products of vegetable origin, meat, fish.
Don't focus on a set of dishes using new recipes.
Do not consume food after 19: 00. Or if you dine — let-the dinner will be easier, ((of fruit or vegetables, or 300 grams of low-fat yogurt (cheese)) – 3 hours before bedtime.
Periodically, you can eat something sweet and flour for a healthy diet is not enough.
Assigns the calories. To stay in shape, you need to consume each day, not more than 1200 kcal,to lose weight – only 800 kcal.Also, by purchasing products, pay attention to their consumption under a hundred grams.
Don't be nervous, because the stress is not conducive to weight loss. In order to avoid stress: spend at least thirty minutes per day, make an aromatic bath, massage, listen to music, to walk.
Do not overeat, get up from the table slightly hungry, in this state, the body is more rapid process of the food.
and, of course, you need to use the product for weight loss.

Foods that help to lose weight

What are the same products that contribute to weight reduction?

Apple — it contains many trace elements, vitamins, to improve the vessels and of the heart, it improves the immunity. And thanks to it contains quercetin (a substance with anti-inflammatory properties), has a negative impact on cancer cells. People who eat an apple a day, not the face of Alzheimer's disease.
The fish – tv for the prevention of cardio — vascular diseases. His need to eat three times a week for lunch. In fact, fish contains Omega-3 fatty acids, have a positive influence on the cell membranes.
Garlic — strengthens the immune system is the prevention of colds, improves the functioning of the GASTRO-intestinal tract, is the protection of the body against the development of cardio — vascular disease, lowers the risk of cancer.
Strawberries – vitamin c is several times more than in the lemon, also, there are a lot of iron, strengthens immunity, even essential oils, to prevent the onset of cancer.
The carrot is able to neutralize free radicals that destroy the genetic structure of the body and cause cancer, due to the large number of beta-carotene. Also, the carrot improves the condition of the skin and of vision. If eating the carrot salad, with cream, because the beta-carotene is soluble in fat.
The chili pepper — speeds up metabolism, which helps to reduce the weight thanks to a specific substance, contributing to the development of a large quantity of gastric juices, which prevents the proliferation of bad bacteria in the GASTRO-intestinal tract.
The green tea helps to improve metabolism, reduce the weight (when consumption of 4 cups of tea per day) with the active substance. The man, drinking green tea is immune from the cancer of the prostate, atherosclerosis.

Advice on the sharing of products

The correct use of protein: protein use products that do not contain starch (celery, spinach, zucchini, onions, legumes, green beans, the fane of root vegetables, kale)
The correct use of starch: when the consumption of products containing the starch, add the leaves of green vegetables. With products containing the starch, mix the root vegetables, the lungs of vegetables (radishes, cabbage, peppers, tomatoes). Products containing starch, combined with each other (example: bread and potatoes), may not be eaten together because they are digested differently. The starchy foods, it must be well chewed so that they learned of the body. This food best eat for lunch.
The correct use of fruits: you can combine them with nuts, vegetables and root vegetables not containing starch. The fruit is best not to place a snack just eat them 30 minutes before the main meal,or they replace the dinner or the breakfast. Well-aligned between them with ripe fruits in a season.

A good diet on the day to lose weight:

Immediately after the sleep, the body does not need food, because it has not yet energy. Therefore, it is possible to eat something light, for example, fresh fruits, drink vegetable or fruit juice, fruit puree or porridge. Fruits and vegetables, the body digests quickly, they give him energy.
Respect the daily routine: get up at 6 o'clock in the morning, just drink a glass of warm water to perform the work of the digestive system. And proceed to a breakfast when you want to eat.
12 to 14 can to eat plenty of water and relax.
>18 – 19 a bit, dinner,eat vegetables + protein.

Lose weight without diet possible

— It is necessary to eat five to six times per day, by eating fibre-rich food (that is to say, need to eat 2 vegetables at every meal). Also, don't overlook the fruits that contain vitamins and fiber (eat all the days of the apple). And go to lose weight.

— Adjust the level of insulin in the blood in order to reduce the amount of body fat!

The fact that the energy of the body gets from glucose and fats. The consumption of human food, the rate of glucose increases. Under the action of the insulin, escaping during a meal, the body burns glucose, but a part of received calories pond in the form of fat. The inventory of glucose enough a few hours, and during the cold season of the year, or during a physical effort – even for a short time.

If you want to lose weight without diet, it is necessary to make so that the fat has disappeared. But, you do will burn until the level of insulin is overvalued (it promotes the accumulation of fat). Only when the level of insulin decreases, the body will burn fat.

— In order to lose weight without diet, eat vegetables, fruits, products containing protein (kefir, yogurt, cheese, cottage cheese).

But, do not consume foods that are rich in sugar and fructose.

Also, give up that are rich in calories.

Many women, after trying a bunch of plans, ask: to lose weight without diet, but not to improve it again?

An effective weight-loss is possible if:

You're going to lose weight slowly (in kilogram per week, that is to say, less than four kilo per month), but without the respect of the diets. In this case, the result will be durable, safe for health.
select slimming the timing of life.
take the firm decision to lose weight, come to him with all the responsibility, do not give anyone to deviate from your path.
your state of mind is positive, you must believe in success. Do you feel as if you have already lost weight.
If you are a person who are obese, elderly or have health problems, consult your doctor before to lose weight.

How to keep in shape without diet

Do not eat after 18 – 19 hours;
Eat only natural, fresh products. It is forbidden to consume semi-finished products, bakery products, cakes, pies, sugar, products containing saturated fats (fatty meat, fat, fatty dairy products) and trans fats (margarine, it is in the baking, the cakes).
Drink about two liters of water per day, including tea, coffee, other drinks).
Eat lots of fruits, vegetables, drink fresh fruit juice.
Once a week, do one day of fasting. And once a month, do a day water fast. This will help you to remove the slag from the body.
Need to sleep eight hours per night to the normal metabolism.
Need more to move on the freshness of the air.
Combine the principles of a healthy diet and exercise. Training sessions are necessary in order that the weight was fat and not muscle. It is unacceptable with a good weight loss. During training, you must choose the level of their intensity.Can compose a customized program of loss of weight. To do this:

Check the ideal weight for you by a special formula, for example, the formula of Broca, taking into account the weight, size, age, sex, body type.
Calculate the daily calorie intake for you with the help of a calculator. But, remember that the daily calorie intake should not be less than 1200 kcal, otherwise you would be harmful to health. On the basis of the daily calories, you will get the number of proteins, fat, carbohydrates, and has need of you.
Considering the daily calorie intake, your need for protein, fat, carbohydrates, you will be able to correctly choose the products that are useful given their calorie content, and compose the menu of the week. And then, it is a habit and you can quickly count the calories.
Start to exercise, do exercises to lose weight.