How to switch to proper nutrition for weight loss

Women and men who have a tendency to excess weight, all his life, are tirelessly fighting for a slim figure. After each feast or the next weighing, we commit ourselves to sit down on a diet on Monday, begin to take care of ourselves and put our body in order. But, unfortunately, everything goes according to the same scenario. At first, we try to comply with strict dietary restrictions, but sooner or later this leads to a breakdown, we again gain weight, and more than what we already had. It is like a vicious circle that cannot be broken. But there is a way out of it. First you should answer yourself a few questions. What are you willing to change in your life to look good? Are you ready to change eating habits for the sake of a slim figure? It is important to understand that temporary diets give temporary results.And in order to lose weight and stay in the same weight, you need to follow the rules of healthy eating all the time. Remember, healthy food can also be tasty and satisfying. In this article we will try to understand what proper nutrition is, how and what you need to eat in order to lose weight and maintain weight.

How to change your mind and go to proper nutrition

Motivation and attitude - one of the main conditions for a successful outcome of the case. Before you start counting calories and run to the store for cottage cheese, you should sit down and talk to yourself honestly. Do you like the way you look? Are you worth it? Are you so weak that you cannot keep your weight and condition of your body under control? If you negatively answered all three questions, you need to think about the motivation for losing weight and eating right. After all, a balanced and healthy food is not only a thin and slim figure. It is also clear skin, strong hair and nails, the absence of cellulite and disease, well-being, good spirits and strength of character. It is important to understand that your body is not a cesspool in which you can dump anything. You can not eat up for the child, you can not eat for boredom or for the company, you can not seize sweets with depression and stress.Is your stomach really the place where you can dump waste? If not, from now on you need to eat only the freshest, tasty and healthy products. Know that sweet and fatty cakes will not bring you any benefit, they do not have vitamins, but only harmful sugar and palm oil, which is directly deposited on your sides, abdomen and thighs. Here are some examples of motivations that will help you switch to proper nutrition and not change your mind.

Hang a picture on the refrigerator in the best years of your life. Every time you look at a slender figure - it will help you to abandon the next gastronomic temptation.

Every week, measure your parameters - not only weight, but also volume in the chest, hips, waist, thighs, arms and calves. Often, the volumes change first, and only then the weight begins to creep down. You can even build graphs on the results of their measurements. Visual representation makes losing weight more noticeable, you think a hundred times, do you need this bun?

Before you eat something forbidden, go to the mirror and look at yourself in the nude. Pinch your skin in the abdomen. Do you still want to eat something?

Take out your favorite jeans or dress that you once liked. Keep clothes nearby as a symbol and motivation for losing weight. Just a little more and the zipper will fasten!

Think of your future life. With a lot of weight it is very difficult to get pregnant and bear the baby. If you do not have the second half, it will be much more difficult to find it in the current body. If you already have children, think about how you should look when you take them to school. Don't you want kids to be proud of their irresistible mom?

You can lose weight with someone in the dispute, even for a cash reward. For some, this is a serious motivation.

Communicate with people who also lead a healthy lifestyle.

Watch various films and TV projects that talk about the rules of healthy eating, show people with great weight. For many, such a prospect seems terrible, it becomes a trigger for the start of a long but healthy weight loss.

Not worth losing weight for someone. It is impossible to prove something to someone with your weight loss. Remember that putting yourself in order is necessary only for you. By changing your eating habits, you gradually notice how the weight falls, and the body transforms. If you are determined to change your life, here are some helpful tips.

How to make the transition to proper nutrition gradual

Changing habits is necessary gradually, but constantly, without taking a step back. Today you put a little less sugar in porridge, tomorrow you drink tea without sugar at all, the day after tomorrow you chose not chocolate cookies for dessert, but sweet fruit. Refuse to fry, the products can be boiled, baked or steamed. Every day is a conscious decision, your adequate choice in favor of health, beauty and longevity. Every refusal of sweet and fat is your small, but such a significant victory.And this path must be really gradual. Remember, a person’s habit is developed in 21 days. During this time, you must fully switch to proper nutrition. Here are the basic recommendations that should be followed if you want to lose weight once and for all.

How and what to eat to lose weight

If you decide to switch to proper nutrition, ask the household to support you. They do not require any special actions or wild victims. The most important thing is moral support. This means that you should not bring frank sweets or unhealthy products into the house - a healthy body has not prevented anyone. Ask your loved ones to refrain from jokes, they should not aggressively offer you prohibited foods. They may need physical help when you have to give up some household chores in favor of gym visits. The support of loved ones is of great importance in losing weight.

The first and most important rule in any weight loss - you should eat. There is, even if you do not want. This refers to fractional nutrition. The regular intake of food into the body at regular intervalsable to accelerate the metabolism. If you fast for 5-6 hours, you will gain weight even 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 putting off the food reserves in fat. Therefore, you need to distribute your day so that you have a break for each meal. The volume of one serving should be no more than one glass, so that you have time to get hungry and do not overeat. Without this, you will not be able to lose weight.

Gradually, it is necessary to completely abandon desserts, flour products, fried, smoked, pickled and salted dishes. Keep only healthy and healthy foods in the fridge.

The diet should be varied and nutritious.

When you come to the restaurant or to a banquet, give preference to lean meat, vegetable salads without mayonnaise, protein products - cheese, cheese, eggs, fish, poultry. Carbohydrates under strict control - their intake should be limited. Remember that alcohol has a lot of calories, in addition, it enhances the appetite. It is better to move more and dance if the format of the event allows.

Stop thinking about food all the time, stop encouraging yourself to eat, don't eat from boredom.Understand that there are so many other interesting things in life. Try to score your day so that there is no time to think about forbidden sweets. If you have lost a little weight, do not buy yourself a pizza, it is better to please yourself with a new luxurious dress that you could not afford before.

Carry with you acceptable desserts and snacks, which can be eaten if a friend bought a pack of chips and seduces you with them. These can be nuts, seeds, dried fruits, etc.

If you can’t live without bread at all, buy dietary or rye loaves.

Sometimes it happens that you really want something forbidden. If you can not deny yourself, it is better to postpone food in the morning. All that is eaten for breakfast is almost completely digested, and not deposited in fat.

Many wonder what exactly is there? What foods are acceptable with proper nutrition? Here is a sample diet that will help you lose weight.

1. Breakfast. For breakfast, you can eat carbohydrates - in the morning they are valid. But in order to get a long feeling of fullness, it is better to use cereals - these are slow carbohydrates. This may be buckwheat, oatmeal, rice, barley.Semolina is useless, it does not contain vitamins, so it should not be eaten. Milk for porridge diluted with water, sugar is prohibited. For sweetness, you can add some honey or fruit to your cereal. In addition to porridge, you can have breakfast with rye bread with low-fat cheese, scrambled eggs, boiled eggs. Coffee is allowed with low-fat milk and without sugar. Green tea is very useful - it speeds up metabolism. Breakfast is a must - this is the main meal.
2. Snack. After 2.5-3 hours you can make a second breakfast. These can be fruits, berries, dried fruits, yogurt, kefir, nuts (no more than a handful), bread.
3. Dinner. At lunch, be sure to eat something hot, the most beneficial for the stomach - soup. It can be meat or vegetable broth with cereals and lean meat. Be sure to have a vegetable salad with greens - vegetables with low calorie content help to get a long feeling of satiety.
4. The second snack. It is similar to the first, but in the afternoon it is better not to eat carbohydrates, but to give preference to proteins. Therefore, it is better to eat something dairy - cottage cheese, kefir, unsweetened yogurt, ryazhenka, yogurt, etc.
5. Dinner. For dinner, only proteins are required, no pasta and potatoes. The perfect dinner is a baked piece of fish or poultry with a vegetable salad. Can be garnished with beans.From the sweet in the afternoon, you need to give up, including from fruits, berries and dried fruits.
6. Second dinner The second meal is allowed on fractional meals, especially if you go to bed late. Remember that the body should not starve for more than 12 hours in a row. But the second dinner should be literate - only squirrels. Even an apple cannot be eaten at night - there are a lot of carbohydrates in it. It 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 decomposition products of fat cells from the body. With proper nutrition, you can lose weight with water much faster than without it. Over time, you will begin to regulate your diet, making adjustments to it. You will start to add less and less oil to food, you will start to buy healthy and healthy products. To make the diet varied, you need to experiment and find new tasty 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 with celery root. Dietary food can also be tasty and appetizing.

1. Chicken cutlets. Chicken breast should be minced in a meat grinder, add a glass of boiled oatmeal, salt, pepper, egg and form the patties. Bake or steam. Cutlets are incredibly tasty and tender, oatmeal is absolutely not felt.
2. Chicken and cauliflower casserole. Chicken breast and cauliflower need to boil, cut into large pieces, pour the eggs, whipped with milk. It turns out very simple, but incredibly tasty dish.
3. Beef Stroganoff. Slices of beef need to stew in a small amount of water along with onions for a very long time. 2-3 hours and the meat turns out to be the most tender, the onion is not felt, only the rich meat sauce remains. Delicious and dietary food in combination with a side dish of rice or buckwheat.
4. Bakery products. With proper nutrition, you can cook various types of desserts and even pastries. In this case, the flour is replaced by cottage cheese, oatmeal, semolina. Here is a simple recipe for a diet cake. Mankou should pour kefir, give a swell. Add an egg, some honey for sweetness, a pinch of baking soda. Bake for 20-30 minutes.

Do not completely abandon the vegetable oil.Use it in those recipes where it does not require heating - for example, season the salad with oil. After all, it has an indispensable vitamin E, which is so necessary beauty of hair, skin and nails.

Remember that you are what you eat. Proper nutrition is not only a slim figure, but also good health, your investment in the future. Watch your diet in order to maintain health, youth and beauty for many years!

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