How to lose weight properly - the basis of proper nutrition for weight loss

Excess weight is a common problem that has been relevant for many years, but it is encouraging that more and more people are choosing to change their habits. You can find many different diets, but the best solution is diet food and exercise.

Proper weight loss and a healthy lifestyle

People who decided to change their lives, preferring a healthy lifestyle, after a short period of time noted positive changes in their health. In addition, that a person loses excess weight, there is a normalization of metabolic processes and the amount of harmful cholesterol that causes many health problems decreases. Proper nutrition and sports for weight loss increases energy levels, improves skin condition and slows down the aging process.

Dietician advice - where to start correct weight loss?

It is very difficult to take the first step to move to the right way of life, but it is important not to act abruptly, but to make changes gradually and then the risk of breaking will be minimal. To begin with, it is necessary to exclude from the menu harmful food: fatty, sweet, salty, smoked and other similar products. To lose weight properly and forever, make a diet of healthy food. Great value has water, so accustom yourself to drink at least eight glasses a day. Already only these changes will allow to start the process of fat burning.

The right motivation for losing weight

To achieve success in different areas, you need a motivation that helps not to stop. To begin with, it is recommended to determine the desired weight and the date of achieving the goal. Note that without harm to health, you can throw off to 3-5 kg ​​per month. For women, the motivation for losing weight should be selected individually, but several effective tips can be offered.

1. Place notes with reminders about your goal or photos of slender girls in different places.
2. Choose an unsuccessful photo with the maximum weight and periodically glance at it, promising yourself not to return to such a life.
3. Find yourself a partner in losing weight, because additional support will not allow you to relax.
4. Read the stories of people who were able to throw off weight and share their secrets.
5. Buy nice clothes for yourself, but a couple of sizes smaller.

The Basics of Proper Nutrition for Weight Loss

Short-term diets do not allow you to achieve a good result and keep it for a long time. In addition, after their termination, the lost kilograms are returned. There are certain rules that help change your eating habits and move to a healthy diet, which is important for combating excess kilograms. Proper weight loss is based on several basic principles of dietetics.

1. The diet should be balanced in order to receive all useful substances.
2. Prefer a fractional diet, supplementing the three main meals with two snacks.
3. Another rule for those who are interested in how to lose weight properly - choose healthy cooking methods and refuse to fry.
4. Exclude from the diet food in which there are fast carbohydrates.

The correct breakfast for losing weight

Many people make a serious mistake, refusing the morning meal, but this is contraindicated for those who want to lose weight. Breakfast is necessary for obtaining energy, and also it gives a feeling of saturation for a certain time, so that during the day there is not much. It is the most satisfying food intake. The ideal breakfast with proper nutrition for losing weight is a mixture of complex carbohydrates, fiber, proteins and a small amount of fat. There is a certain list of products suitable for morning meals.

1. Kashi . A great source of complex carbohydrates. It is important to refrain from quick-cooking porridges.
2. Eggs . The composition includes a lot of protein, which saturates and gives energy. Yolks are not useful, so you can eat one whole egg and one protein.
3. Dairy products . For those who are interested in how to lose weight properly, it is recommended to choose low-fat cottage cheese, kefir or yogurt for breakfast.
4. Bread is coarse . Fans of sandwiches should dwell on this option. In addition, choose curd cheese, chicken pieces and vegetables.

The Right Lunch for Weight Loss

Scientists have determined that in the period from 12 to 15 hours an active process of enzymes production is taking place, which are important for maintaining the organism in the second half of the day. Dietary meals should be 80% protein, for example, poultry meat, lean fish or legumes. It is recommended to include in the menu and a portion of useful carbohydrates, for example, a salad dressed with olive oil, which contains the necessary fats. Sweet fruits are allowed only up to three hours. Remember that portions should not be large.

The correct supper for losing weight

There is another misconception that you do not need to eat dinner to allow the body to consume fats. This opinion is wrong and dinner should certainly be on the schedule, but it should be easy. The size of the portion - no more than would fit in the palms, and this is approximately 250 g. It is important to consider that the protein should be two times less than the vegetable. An easy supper for weight loss, it is necessary to make up taking into account some features.

1. Caloric content of this meal should not be more than 350 kcal. Ideally, if you have dinner for no more than 25% of the total caloric intake per day.
2. Do not rely on the rule - do not eat after six in the evening, since the time of the last meal depends on the regime of the day. Dinner should be held no later than 3 hours before bedtime.
3. If before you go to sleep you will feel hunger, then drink a glass of kefir.
4. Fruits are not suitable for dinner, as they only increase appetite.

The correct exercises for losing weight

To consume the stored fat and carbohydrates that come with food, you can not do without physical exertion. Do it three times a week, doing three sets of each exercise 15-20 times. Begin training with a warm-up, which prepares the body for work, and end with a hitch to normalize the heartbeat. For those who are interested in how to practice at home in order to lose weight, it is worth considering that it is necessary to perform exercises at a fast pace. It is important to load the following muscles: legs, back, shoulders, arms and pectoral muscles, and press at the very end.

How correctly to do an exercise strap to lose weight?

For home workouts aimed at getting rid of extra pounds, a universal static exercise is perfect - a bar. During its implementation almost all muscles are involved in the work. With regular training the stomach will become flat, the spine will strengthen and the buttocks and hips will tighten. It is necessary to know the technique of performing the exercise, so that the workouts are effective.

The strap for weight loss of the abdomen is made from the latch, touching the floor with only the palms and feet. Place your arms under your chest and keep them level. The body should be straight, look in front of you, and pull your neck. It is important to control that there is no deflection in the lower back. While in the bar, keep the press in tension all the time. You can perform other variations of this exercise.

How correctly to jump on a skipping rope?

If a person wants to cope with excess weight, then cardiopathy can not be avoided, since it promotes effective fat burning . Jumps on the rope increase the strength of the legs, pump the press and the muscles of the hands. Losing weight with a rope helps to strengthen the lymph flow, which eliminates cellulite. There is strengthening of the cardiovascular and respiratory system, the work of the gastrointestinal tract is established and blood flow develops. People who are interested in how to lose weight properly by jumping rope, should know some features of training.

1. For the result, you need to jump three times a week, spending 15 minutes first. and gradually increasing the time to 45 minutes.
2. First, jump slowly, and then, increase the intensity, which will allow you to prepare for the load and avoid injuries.
3. While jumping, keep your elbows next to the hulls, rotating the rope solely with your wrists.
4. The back should be kept in the forward position, and look forward.
5. Land only with socks, but the heels should not touch the floor.

How to rotate huluhup to lose weight?

Many since the childhood twist a hoop as entertainment, but if to get a special hulaohup and to be engaged, observing rules, it is possible to get rid of superfluous kgs. Exercises with hulahup for weight loss involve a lot of muscles, improve blood flow, exercise massage and normalize the digestive system. It is important to know and take into account some features of training with hula hat to start the processes of losing weight.

1. You can twist the hoop a couple of hours after the meal and an hour before it.
2. Another tip, how to lose weight properly and quickly with the help of hulaohup - it takes at least half an hour. If you previously did not twist the hoop, then start with 10 minutes. and gradually increase the time.
3. During the rotation, place your legs as close as possible to each other, as this increases the tension in the muscles.
4. It's important not to hold your breath, so breathe deeply.
5. Do not chatter the body and keep it tight during exercise.

How to do sit-ups for weight loss?

To become the owner of slender legs and elastic buttocks, you can not do without squats. This exercise helps to accelerate the course of metabolic processes and the consumption of fatty deposits. With its help, muscles are strengthened, creating a beautiful relief. Exercise should be done regularly, but not daily. To get the stated benefit, it is important to correctly perform weight-squats.

1. Stand upright, keeping your feet at shoulder level. Slowly sink down, pulling the pelvis back so that the thighs reach a parallel with the floor. At the end point, you should stay, and then, slowly return to the FE.
2. Dropping down, inhale, and ascending, exhale.
3. It is necessary to keep the muscles of the press in suspense. The back should be constantly flat.
4. It is important during the downward movement not to tear off the heels and make sure that the knees do not go beyond the socks.
5. Knees can not be reduced and turned outward.