Suggestions on how to lose weight quickly in proper nutrition

Recently, there has been more and more dialogue on the topic of proper nutrition.Unlike diet, this approach not only reduces weight, it can also completely change your lifestyle, normalizes your digestive tract and improves health.If you act in phases, you can avoid crashes and rely on the fact that the extra pounds will never return again.

How to lose weight quickly to a woman or a man: Where to start eating?

The first phase involves following simple suggestions that will make it possible to adjust a balanced diet, cleanse the body, and even start discarding extra pounds.

Delete "food waste": What does this mean?

First, it is necessary to completely remove the “food waste” that won’t benefit from your menu:

• Baked products made from flour;
• Sausage, a semi-produced product of meat;
• Soda water, sweet-packed juice;
• tomato sauce, mayonnaise and other finished seasonings;
• sugar and candy;
• Fast food (burgers, fries, potatoes, various snacks, etc.).

All of these products have low nutritional value, so they cannot compensate for the lack of important substances in the body.Furthermore, this food is characterized by high calorie content and leads to a dense formation of fat deposition.Meanwhile, a man didn’t feel as saturated as a full dinner and ended up eating beyond his plan.

Exclude alcoholic beverages: Will it help with weight loss?

As long as reasonable restrictions are observed, you can use strong drinks to cause harm for a long time.But deciding to switch to PP, at least you have to give up alcohol altogether until your weight returns to normal.

There are good reasons:

• Studies have confirmed that alcohol acts on neurons that control appetite, which can lead to severe hunger.
• Even a small amount of strong drinks can encourage a person to forget his determination not to eat harmful products.
• Alcohol delays water in the body, so you can notice the “range” and lose motivation during the process of controlling weights;
• Snacks and snacks as well as alcoholic beverages are high.
• Ethanol slows down metabolism, thus preventing weight loss.

To lose weight, you need to build a drinking pattern

After a firm decision to start eating correctly, you need to teach yourself to drink clean water with enough volume.Liquids appetite suppression and helps not to eat enough.In addition, water entering the human body participates in the most important processes, including the breakdown of fat.

1.5 to 2 liters of water (6-8 cups 250 ml) per day.At first, this may seem difficult, but then it will become a useful habit.It is important to use liquids throughout the day:

• 250 ml in the morning after waking up;
• 250 ml half an hour before each meal;
• 250 ml before and after training;
• 250 ml one hour before bed.

In order not to forget the need for water, you can place a special free app on your phone.

What should include the system so that it can be used to sit on the PP?

This is one of the most difficult, but important steps that require the regime to start eating:

• 7 hours - a hearty breakfast;
• 10 hours - First snack;
• 13 hours - lunch;
• 16 hours - the second snack;
• 19 hours - Dinner;
• 21 hours - cheese or kefir.

This time was pointed out considering the rise at 6 a.m. and when you go to bed at 10 p.m.You can easily adjust the mode according to your own routine.

The rest time between meals shall not exceed 4 hours.

Part of the weight is 200-250 g.This principle of power can speed up metabolism and make it possible to feel active and proliferate throughout the day.

How to adjust lifestyle and menu changes?

If the goal is not only to lose weight, but also to maintain the results that have been produced throughout your life, you need to adjust to change your food habits forever.Many people who decide to use PP dreams instead, fast food and other harmful products will start eating again when they lose weight.This approach inevitably leads to weight fluctuations and worsening health.The kilogram will either leave or return again.

Proper nutrition is a lifestyle, not a temporary measure!

Sitting in a strict diet is not the most reasonable solution to start losing weight, as it is difficult to withstand the sharp reduction in dietary calorie content in more than 3-4 weeks.

During this time, some people managed to get rid of 3-5 kg, but most of the weight is not fat tissue, but restricting the water that leaves the body when using salt and candy.The body quickly adapts to calorie deficiencies and returning to the usual diet will start to accumulate fat faster.

It is recommended to reduce your diet immediately and switch to appropriate nutrition.It is easier to change your lifestyle, and there are still no serious problems with metabolism and health due to weight fluctuations.

How to switch to healthy food?

You can go through the second phase two months after the first start and immediately after you decide to adjust your diet.Currently, you need to start choosing products more thoughtfully and being responsible with your diet.At the same time, useful habits are obtained, which helps to eventually switch to paragraphs.

Eat complex carbohydrates, list

People who are looking to lose weight should avoid any carbohydrates.Complex carbohydrates are one of the main ingredients of the diet, which gives the brain a saturated signal.They break down in the body for a long time, don't cause blood sugar and make you feel full for a long time.

Complex carbohydrates include:

• brown rice;
• Whole grains;
• Macaron products from solid variety wheat;
• Bread baked with rye or whole grain flour;
• root;
• vegetable;
• Beans.

Instead, simple carbohydrates must be minimized.

They are included in products like this:

• candy;
• Bake white flour;
• Dried fruit;
• White rice;
• Some sweet fruits;
• Pasta made from flour;
• Honey, etc.

Simple carbohydrates absorb quickly, causing insulin to leap, then quickly drop and cause hunger.A person eats again without the calories spent deposited in the form of fat.

How to change the cooking process

At this stage, you need to be careful to follow two rules:

1. Refuse products that are fried in oil.Such foods are more calories, increase cholesterol levels, and increase the possibility of developing cardiac and vascular pathology.It is best not to fry food, but boil or bake with natural seasonings.If necessary, prepare for example fried chicken, you need to use a odor-resistant pan so that you don’t need oil.
2. Reduce heat treatment of plant origin.In the process of preparing grains, fruits and vegetables, the fiber is destroyed.This ingredient reduces blood sugar, stimulates the digestive tract, and eliminates hunger for a long time.

   For example, boiling carrots is a simple carbohydrate, and RAW is a useful source of fiber.Naturally, you can’t stop cooking when preparing some vegetables, frozen products and grains.In this case, it is necessary to make sure that the food does not turn into mashed potatoes that are completely free of fiber.

Know what to eat during the day

Using PP, you must comply with the following rules:

1. For breakfast, it is useful to use complex carbs and a little protein.It's worth getting used to the morning porridge.
2. At lunch, the body needs complex carbohydrates as well as vegetables and protein.A good choice is the vegetable salad/steam veggies + bake or prepare some side dishes for meat/fish.
3. The perfect dinner is birds/fish/eggs + vegetables.
4. The amount of carbohydrates used during the day should decrease in the morning, and instead, the amount of protein must increase.This is due to the fact that carbohydrates give us energy, proteins help tissue regeneration, which happens at night.
5. Hopefully these snacks include protein and carbohydrates.
6. In the afternoon (after 16 hours after the standard schedule), eating fruit and fast carbs is undesirable.Exception, you can enjoy a green apple.
7. When you go to bed, you can have a drink of kefir or eat cheese an hour before going to bed.Fat foods and carbohydrates are not recommended before bedtime.

Organizing physical exercise: What should it be?

A sedentary lifestyle inevitably leads to worsening of health.Due to insufficient physical exercise, muscles become fragile and shrink,,,,,The quality of bone tissue is reduced.As a result, such as:

• scoliosis;
• osteoporosis;
• Cardiovascular disease, etc.

To ensure adequate physical exercise, there is no need to purchase a subscription in the lobby.able:

• exercise;
• Engage in yoga;
• Participate in sports games;
• Riding a bicycle.

First, training for 15-20 minutes per day is enough, and then you can increase this time, with the focus on your sense of happiness.

In the case of contraindications of physical fatigue (such as overweight over 30 kg), you need to start with a half hour hike every day.First, you need to do 5000 steps per day, then add 1000 steps every 7 days and track the results in a special app on your smartphone.

Eliminate stress and lack of sleep

The role of sleep in weight loss cannot be underestimated.If blood is lacking in the blood, the hormone stress levels of cortisol that prevent fat burning can be increased.In addition, cortisol can promote the accumulation of fat layers, especially at the waist.

The concentration of stress hormones can increase with excessive consumption of caffeine beverages, psychological and physical overload.

For many people, the transition to proper nutrition seems impossible.But if you act in turn without getting out of your goal, you can take a step further from bad habits to achieve health and harmony.