Very easy to gain weight but very hard to remove. How to be? Is it really not possible to lose the obnoxious kilograms? Maybe. The main thing is to choose a technique that you can stick with for the long term. These can be low-calorie diets and fasting. You can perform these methods under the supervision of a specialist or do it yourself at home. They will certainly lose weight. But the effects will be temporary: as long as you stick to them.
By torturing yourself with hunger, you not only lose body fat, but also muscle mass. Rapid weight loss. You just need to drink water and green tea. The body is well purified from harmful elements:
- slash; allergen
Note that this method is not safe. It is not recommended to stick to it for more than seven days. The maximum hunger strike time is 3 days. We do not recommend using this technique. But if you still decide, then it's better to start a hunger strike on day 1. Time without food will boost your metabolism well.
The principles of the low-calorie diet are also limited. The total nutritional value of the daily diet should not exceed 1500 kcal. Carbohydrates and fats should be consumed in minimal amounts.
Both methods are difficult to handle if you don't have a good will. Hence, we highly recommend taking a completely different approach.
How to eat to lose weight at home? This is the question that you should be concerned with. With just a competent approach to dietary preparation, weight loss won't be just temporary. The kilogram will expire gradually and continuously.
Basic Principles of Proper Nutrition
By following the right diet, you are making your body healthier every day. Weight disappears, vitality and energy replace it. Diet and hunger strike lowers the weight, but once it's over, the weight returns as a boomerang (may even come with double value).
It is wrong to eat only low calorie foods. You only need to control the amount of products consumed and the percentage of them (between them).
Properly formulated, frequently observed diet is the key to success. The third part should be animal protein. Everything else is plant food.
Don't torture yourself. Give up food that is not loved. Eat what you really enjoy (but with the right approach). The path is often open for meat lovers. When properly cooked (boiled or steamed) and consumed (with vegetables), you can lose weight well.
Don't eat the "named in book" calorie diet. It is personal and depends on the amount of movement a person makes per day. Calculate it for your volume.
Do not eat foods high in fat and sugar. To process them, the body needs to consume a lot of energy.
Strictly follow the food pairing rules. For example, you cannot eat meat with carbohydrates and milk.
Drink continuously. Not only juice, but purified water. The amount is calculated as follows: multiply 30 ml of water by the number of kilograms of your weight. Calculated ratios include tea, soups and other liquids. Fifty percent of the result should be water.
Diet is not just a combination of words. The body needs to know when it will be fed. The number of meals should not be less than 3. Eat snacks between meals.
Food with the right approach
Before looking at the menu, let's talk a little bit about products. So how should you eat to lose weight at home? Here's what we eat:
- First meat. For example, "healthy" meat does not include pork and other fatty meats. Meat for proper nutrition is poultry, veal, and beef. Spring rolls, sausages, and smoked products are enemies to avoid. Remove fat and skin from the meat. Stew with a little oil, boil it with steam or water - this is how you should cook.
- The second one is fish. It is necessary to include it in the diet more often than meat. The same is true of cooking. Fish varieties should be low in fat (tilapia, pollock, cod, perch).
- Third - eggs. Eggs are a high calorie product. But they should. The product is difficult to digest. You need to eat no more than 3 pieces (per week). To lose weight, it is better to add quail eggs to your diet, they are much healthier than eggs.
- Fourth - dairy products. More precisely, the basis of the diet is fermented dairy products (fresh cheese, fermented baked milk, kefir). Sour cream and cream are allowed in minimal (but rarely) quantities.
- Thursday - animal fat. We are talking about both avocado and other fats. Fat is essential for the normal functioning of body systems. Five grams a day is enough. The body's needs will be replenished, the weight loss process will be more efficient.
- Friday - vegetable oil. Try to cook without oil. But if the recipe asks for it, let it be soybeans, olives, corn or sunflower. The best oil is cold pressed oil. To lose weight, it is best to cook in a double boiler.
- Saturday - vegetables. You will need green vegetables (cilantro, celery, green onion, dill), cabbage (broccoli, cauliflower, white cabbage), chili, cucumber, onion, tomato, garlic. Only potatoes are not allowed. Even a large amount of the vegetables listed won't harm the number.
- Eighth - fruit (berry). They are a good source of vitamins. Dried fruit is also allowed. The most useful fruits are those grown in our climatic conditions.
- Ninth - cereals and pasta. What to eat to lose weight quickly? What cereals? These are wheat, rice, millet and buckwheat. The noodles must be strong. One serving of cereal (pasta) - 200 grams.
- Tenth is bread. The amount of bread per day is 30-40 grams. Instead of the highest grade white bread, you need to eat cereal or bran. Eating baked goods is unacceptable while losing weight. You can only buy it at the maintenance stage and after that, in a very small amount. It is imperative to observe the temporary rhythm of the food (harmful food should be consumed in the morning).
- The eleventh is salt. You will need a little less salt than usual. For better flavor, use spices: pepper, nutmeg, oregano, coriander, curry, oregano, cloves, perilla, ginger.
And finally about the road. We exclude it completely. Sugar is empty and completely useless.
Weight loss menu
A healthy menu for everyday weight loss includes the following options.
- oatmeal (ingredients: milk, oatmeal, dried apricots, raisins), milk (cup), soft boiled eggs (2 pieces);
- fish cooked in flour; mashed potatoes and milk (cup);
- muesli and milk, eggs (1 piece), juice.
Second choice of breakfast
- yogurt, 2 bananas, oranges;
- nonfat fresh cheese and sour cream, apple;
- pancakes stuffed with cheese and milk.
- chicken noodles (soup), buckwheat and mushroom porridge, pumpkin and tomato salad, juice (cup);
- ear, chopped vegetables, minced meat, juice (cup);
- borscht, zrazy (tomato and cheese), buckwheat porridge, cocoa.
- sandwich (bread and cheese), milk (glass);
- salad (tomato and sour cream), juice;
- yogurt and any fruit (seasonal).
- chopped chicken, chopped vegetables, green tea;
- Greek salad, fish cutlet, milk;
- Boiled vegetable salad (vinegar oil), boiled chicken, green tea.
If the meal menu includes juice, you should know that this is not a store-bought juice but a homemade juice with a small amount of sugar.
Health and nutrition to the same extent according to the rules. Therefore, be sure to follow the above principles and keep in mind the specifics of the new eating behavior.
- Eat 3-5 times a day.
- Eat a wide variety of foods. Monotony is excluded.
- During one week of settlement, fish eats more meat.
- Alcohol exclusion.
- We do not eat preservatives.
- Instead of sugary drinks, we drink mineral water.
- We always prepare fresh meals.
- Prohibited: chocolate, flour, marshmallows and ice cream.
- Don't overeat.
Sports and weight loss
Sports promote weight loss. The main thing is daily downloads. Don't torture yourself with hours of practice, just 5-20 minutes of exercise is enough.
A qualified fitness trainer asks you to follow nutritional principles when exercising. Specifically:
- An effective weight loss method assumes that a person is always getting enough sleep. Lack of sleep, the human brain perceives as malnutrition.
- For a slim waistline, eat plant-based foods at dinner.
- Do not eat at bedtime.
Cardio exercises are a good stimulant for proper weight loss. They last for an hour and a half. During this time, subcutaneous fat is converted to muscle mass.
Keep calm. Anxiety is not a aid in weight loss.
Always widen your nutritional horizons. The most powerful and famous athletes know almost everything about the nutritional rules. Definitely more than any other nutritionist.
Following the above recommendations, sometimes weight loss is delayed for a long time. What's up? Why so? It turns out that you need to know how to eat while exercising.
Maximum effect is achieved in such cases:
- The diet contains proteins and carbohydrates.
- Carbohydrates, during exercise, provide energy to the brain and muscles. By consuming carbohydrates, we help the body use energy and burn fat.
- Protein during exercise acts as the amino acid for your muscles. Proteins will not release energy, but they will begin to go through protein synthesis immediately after training.
- If the amount of fat in the serving is less than 3 grams.
- Fat significantly slows down the speed at which food is digested and the functioning of an organ such as the stomach. If you put fatty foods on a plate before exercising, you may experience nausea and abdominal pain during exercise.
Before training you need to eat:
- omelet (protein only) and oatmeal;
- meat (turkey, chicken or breast only) with bread (coarse only), rice;
- steak (lean) and potatoes.
- It is recommended to eat soup, salad with most of 2 hours before class. Food will be digested for the allotted time and the stomach will be empty.
- Porridge and cheese - half an hour before training.
- In case you have a desire to not only lose body fat but also build muscle, eat fruit with a pre-workout protein drink. Reception time - half an hour before classes. You need fruits with a low glycemic index: strawberries, apples, pears. Drinks - whey protein drinks.
For better fat mobilization from cells, drink green tea or concentrated coffee 30 minutes before exercising. Meanwhile, more fat and less amino acids, glycogen and glucose will be burned. As a result, you will feel tired later than usual during exercise. And after exercising, you won't be debilitated by headaches. The effects of strong tea (coffee) last about 2 hours.
After practicing, you don't need to eat anything. The body loses its focus on digesting food rather than on destroying body fat. If you are uncomfortable from hunger, it is better to drink a regular glass of milk or a protein shake.
After exercise (after 20 minutes), the body actively consumes carbohydrates and proteins. Recovery occurs, as does muscle growth. Calories are not converted to fat mass.
It's best to drink liquid carbohydrates after a workout. For example, grape or cranberry juice. Trainers also recommend protein supplements for the body. Better if it is a protein shake. It is necessary to drink it immediately after finishing classes. Regular egg whites can replace cocktails. You can also eat any protein food. The main thing is it is a small portion of a protein product (from the palm of your hand). Milk, yogurt, fatty pork, and cheese are not the best options for post-workout meals. Eat chicken breast (without skin), but not chicken feet.
In addition, after training sessions do not include: chocolate products, tea, chocolate products. This is because the beverage contains caffeine, which negatively affects insulin function.
Conclusion! Take the train in the morning. Drink coffee (tea) before training. And after school, take a break at 2 o'clock, and drink coffee only after the allotted time.
You should now know how to eat before and after your workout. What can you drink? The diet is as follows: before training, drink filtered water (1 glass), when practicing, drink small sips after 20 minutes.
If your workout lasts an hour or more, use an athlete's special drink. They are useful because their composition contains helpful elements. It is allowed to drink freshly squeezed juices (only natural).
Unless you are concerned about drinking alcohol, chances are your exercise will not be successful due to a drowsy state.
And more. Don't drink just when you're thirsty. When you feel it, your body becomes dehydrated. Why is this happening? Because exercising at a stressful rate makes the receptors in the throat and digestive tract less sensitive. You need to drink continuously.
Bad symptoms include:
- is thirsty;
- are tired;
- dry lips;
- dry mouth.
If you experience any of these two symptoms, be sure to start drinking water right away. If you absolutely can't stand it, interrupt your training sessions.
If you still can't lose weight, look at yourself from the outside and analyze. Perhaps you don't understand the principles of the human body, so you are improperly responding to its needs. Or you think you are doing everything right, but you are not. You don't know which food groups exist and how they interact.
Let's summarize. Weight loss at home is entirely possible. Eating right and exercising every day are enough.