Nutritionists have developed a list of rules that help to get rid of excess weight, strengthening health. To achieve results, it is important to solve the existing problem in a complex way, that is, change the nutrition, start playing sports and using cosmetic procedures.
Rules of diet for weight loss
Nutritionists claim that correcting the flaws of the figure, without making changes in their diet, is difficult. The result of the power supply depends approximately 70%. First, you need to reduce the calorie content of the daily menu to about 1200 kcal, but it is better to make an individual calculation using special formulas. The next stage is the revision of the refrigerator, from which it is necessary to remove fatty, salty, smoked, sweet, pastry and other harmful products. In addition, consider the basic rules of losing weight:
- Eat small meals in small portions. This is important for maintaining the metabolic rate, maintaining the volume of the stomach and improving the absorption of nutrients.
- The next rule is that the morning meal is mandatory and the menu should be based on foods rich in complex carbohydrates (50% of the total). Still there must be proteins.
- The last meal should take place no later than three hours before bedtime. The right decision is a light dinner, for example, the perfect combination - vegetables and protein. If after a while hunger is felt, then it is allowed to drink a glass of kefir.
- The rules of losing weight mean the use of foods rich in fiber : vegetables, fruits and cereals.
- The diet should be varied, which reduces the risk of breakdowns, and the use of harmful products.
- It is forbidden to use cooking for cooking products, choosing more gentle cooking methods.
- Another rule - it is recommended to adhere to a certain regime, eating food at the same time, which will improve the digestion process and accelerate metabolism.
- If you really want to eat before going to bed, then it is recommended to drink a glass of low-fat kefir.
How to lose weight properly without harm to health?
To worsen the state of health, observe the correct ratio of BIO. This is important for maintaining health and starting weight loss processes. When making the menu, note that 30% of the total calories should be proteins, so 1 kg of weight should be 1.5 g. Most of the diet is carbohydrates - 60%. Most of this amount should be complex carbohydrates. It is impossible to completely refuse fats and their quantity should not exceed 10%. Useful food, proper nutrition and refusal of harmful food are the key to success for people who want to lose weight.
The Rule of the Plate for Weight Loss
Many people consider the basic principles of dietetics complex, so a simplified program was proposed - a diet of one plate. First, go to the store and buy a flat plate, which should have a diameter of 20-25 cm. For the first dishes you can use a deep container with the same dimensions. Diet "plate for weight loss" is simple and has no strict limitations, the main thing - a single portion should not be more than how much the capacity is being mixed.
According to the rule, divide the dish into four equal sectors, where protein and carbohydrate foods, vegetables and fruits are located. It is necessary to choose diet food with low caloric content for food. Be sure to eat low-fat varieties of meat and fish, as well as foods containing complex carbohydrates. Another rule - do not exclude from the supply of sour-milk products, but you can not drink more than 2 tbsp. Use food in small fractions.
Drinking regimen for weight loss
Water is essential for human life and health. If you do not maintain the water balance, then you should not count on correct weight loss, as it is important for metabolic processes and purification of the body. The daily liquid norm, according to the rule, is 2-2.5 liters. The total volume should be divided into equal portions and distributed on a daily basis. You need to choose pure mineral water without gas or thaw. Water regimen for weight loss implies the use of 1 tbsp. liquid in the morning on an empty stomach, and also for half an hour before the main meals.
Dietitian advice - how to lose weight properly?
In addition to the recommendations discussed above, there are several rules that will help to achieve good results. At the first stages, get a diary, where you paint the menu and watch the results. The rule of dietology - do not get distracted while eating to talk or TV, because you can not overlook how it will be eaten more usually. It is important to try to chew every piece of food for as long as possible.
It is proved that the feeling of saturation comes after 20 minutes. after the first eaten piece. The rules of weight loss say that you need to give up alcoholic beverages and, especially, from different cocktails and liqueurs. Alcohol is not only calories, but also causes swelling. In the grocery store, you must go with the list, so as not to buy anything superfluous and in a good mood . It is not recommended to use a lot of spices, because they cause appetite.
The basic rules of losing weight without dieting
If you do not want to seriously change the food, then take a few tips. To ensure the consumption of calories, you need to play sports and lead an active lifestyle. The rules of weight loss include the use of cosmetic procedures, for example, wraps and massages. They should be held regularly. Use a small dish to eat, which will reduce the portion. Of great importance is sleep for weight loss, so a person should sleep at least eight hours a day. In case of lack of sleep, appetite increases, and this is already a direct way to overeating.