How to lose weight fast?Or at least how to lose weight, even if not in a hurry? Many people ask themselves these questions, but few know how to organize this weight loss. How, what and when to use it, how to cook it well, eat after six in the evening or not, can you drink water with food? These and many other questions will be answered in this article.
What is proper nutrition?
The answer is simple: this is a diet consisting of natural and fresh products, prepared in such a way as not to burden or disturb the digestive tract. All people are different and the same products can affect people in different ways. One person may drink liters of milk, while another may have lactose intolerance, and thus the milk will not be suitable for him specifically. Therefore, in determining proper nutrition, the factor of individuality is important for each specific organism.
Despite individual differences, you can still identify the basic postulates of proper nutrition, for some they will turn out to be some kind of secrets.
1. Drink lots of fluids
Water is the basis of everything, without water there is no life, without it a person can only live a few days. It is imperative not to reduce your fluid intake while trying to lose weight. Many dieters sin with this illusion, don't make their mistakes! It is best to use regular purified water as a source of liquid. You can drink under any circumstances, even if you don't feel like drinking. Get into the habit of drinking often and little by little. Start with a glass of warm water immediately in the morning after bed, then drink a glass between meals. An indicator of sufficient fluid intake is the color of urine - if it is a deep yellow color, this indicates a lack of fluid intake, so it needs to be increased. It is generally recommended to consumeabout 2 liters of liquid per day, and in the hot season up to 3 or even 4 liters!
2. Eat more often
One of the secrets of proper nutrition is oftenmeals divided into small portions, this is especially true for people suffering from gastrointestinal diseases, for example, gallbladder dyskinesia. With fractional nutrition, bile in the gallbladder does not accumulate and causes pain. The second advantage is that the digestive tract will not be overwhelmed with a large volume of food, which will relieve you of bloating and heaviness in the stomach. In addition, there will not be too much insulin release into the blood, which will prevent the accumulation of fat.
3. Don't skip breakfast
Many people skip breakfast, replacing it with a cup of coffee and a cookie. I strongly advise against doing this.In the first place, coffee on an empty stomach is harmful, it is much more useful to drink a glass of warm water.Secondly, in the morning you need to energize your brain and body, carbohydrate foods in the form of a variety of cereals will best cope with this.ThirdlyAccording to the research, those who do not skip breakfast consume less nonsense during the day, such as cookies, candies, cakes and fast food, and this is not part of the concept of good nutrition, much less weight loss.
4. Give preference to natural and fresh foods
I highly recommend giving up sausages, smoked meats, semi-finished products, preserves in favor of natural products such asmeat,fish,bird,egg,cottage cheese,milkAndvarious cereals. . . An exception may be products such as smoked chicken breast or boiled pork. Understand that when you buy a sausage, you are likely to get a low quality product that does not contain the claimed ingredients. It is much more useful (and cheaper! ) To buy a piece of meat. In the weight loss process, counting calories and nutrients is extremely important, and with low-quality products you can get into an unpleasant situation.
5. Eat fruits and vegetables
An integral part of a correct and healthy diet is the presence of fruit and vegetables in the diet. Vegetables are desirable for foodraw or stewed, this is how most nutrients are preserved. Vegetables play a key role in weight loss. It's quite simple: vegetables contribute to satiety, and the feeling of hunger during a diet will sooner or later be exacerbated. And diet, as we understand it, is the foundation of weight loss. By filling your stomach with vegetables, you can dull the feeling of hunger, thus protecting yourself from uncontrolled eating. In addition, fruits and vegetables have an extremely positive effect on the digestive process.It is recommended to eat at least 400g of vegetables and fruit per day. . .
6. Indulge in forbidden foods
Why, you ask, was it advised above to rule out such a thing? But the point is this: it is still not worthwhile to completely exclude such products, because in the end a person can go wild and devour what he has been forbidden for a long time. To avoid this, it is perfectly acceptable to eat something tasty once every one or two weeks: a bar of chocolate, a cake, a pizza or some kind of fast food. The main thing to remember is that it's all about quantity, so you shouldn't overeat these products. This technique is called cheat meal and is used to dump a dieter's psyche. And a good mood is the key to quality weight loss.
7. Prepare food correctly
Any, even the most useful and high-quality product, can be turned into poison, simply by improperly preparing it. Preference should be givenextinctioncookingfor a coupleorbaking. . . If you really want to be fried, then it is better to cook them in olive oil and in a Teflon-coated pan. Grilling is a good choice.
8. Eat after 6pm
It is an absolute misconception that it is harmful to eat after 6pm and this will lead to weight gain. You can eat at any time of the day, alonethe last meal should be 1-2 hours before bedtime. . . Overeating leads to weight gain, no matter, before 6pm or after. Only the total number of calories consumed per day matters. If you want to lose weight, you need to expend more energy than you get. This can be achieved by reducing the amount of food consumed and increasing physical activity.
9. Include soups in your diet
Liquid or chopped foods are more digestible than hard and coarse foods. Soups are the perfect addition to a healthy diet. You can use them as a first course, eaten before the second, or as a separate dish, making a puree soup.
10. Eat in a relaxed and pleasant environment.
It has been noted more than once that if a person is positive about food intake, takes it slowly and in a calm atmosphere, then such food is better absorbed and does not bring discomfort. Conversely, food consumed while traveling or in a bad mood can cause gastrointestinal upset. It is also worth remembering that food should not be too hot or cold as this can impair absorption. The digestive organs and the nervous system are closely connected, so always try to eat in a calm state.
11. Don't overeat
Overeating is the main enemy of a good figure. How to determine when to eat enough? It should be remembered that the feeling of satiety comes onlyin 20-30 minutesafter eating, and up to this point, you can eat a lot, without suspecting that you have already exceeded your optimal. Therefore, be careful, get up from the table with a slight feeling of hunger, it is absolutely not worth eating too much.