Many nutritionists believe that the most common mistake most losing weight is the use of debilitating diets. To correct weight, you should create a suitable individual diet, which will subsequently turn into a lifestyle.
Nutrition rules for weight loss
A successful result in the fight against excess weight requires a systematic approach. Nutritionists have identified some basic rules of nutrition for weight loss:
- Most of the menu should be fruit and vegetable. At the same time, it is important that vegetables form the basis of the diet, since these products contain less sugars, but are rich in fiber, vitamins and minerals. Among fruits when losing weight, give preference to citrus fruits and pineapples - they also include various useful substances.
- You will need to drink plenty of clean water without gases. The liquid, entering the body, heals it, improves the condition of hair and skin, normalizes the digestion process and fights fatigue. The daily intake of water for weight loss is approximately 8 glasses. It is not worth exceeding this indicator, since edema can be provoked.
- Give up simple carbohydrates - these substances adversely affect digestion and metabolism, can provoke weight gain. You can consume such products once a week in small quantities to reduce the risk of diet failure. Dark chocolate or citrus fruits will help to replace sweets when losing weight.
- Make porridge for breakfast. The cereal dish contains healthy vitamins, minerals and fiber. You need to cook them on a water basis, do not put butter. You can diversify the taste by adding dried fruits, pumpkin, onions with carrots, apples or bananas.
- Do not be distracted by external stimuli while eating, do not rush. Slow absorption of food contributes to its better absorption and rapid saturation, which is important when losing weight.
- Use the rule of replacing unhealthy foods with healthy foods. For example, eat honey instead of sugar, replace pork with veal, sour cream with yogurt.
- Avoid all alcohol completely. Alcoholic drinks are high in calories and increase your appetite. Such properties lead you to weight gain.
- Reduce portion sizes, replace large plates with small ones. This will give the impression that you ate a lot.
- Diversify your diet as much as possible when losing weight. Try to get delicious meals from diet food.
- Take the last meal 3 hours before bedtime so that the food has time to be digested, harmful substances and fat are not deposited in the body. If you really want to eat, you can drink a little kefir.
- Try to avoid stressful situations. Emotional overstrain moves many to constant meals.
- Leave the table with a feeling of slight hunger.
Where to start with proper nutrition
If you are determined to adjust your diet in favor of healthy foods, a proper nutrition chart will help you. You can make such a memo on your own or seek help from a nutritionist. The first step to a healthy diet will be the exclusion of harmful foods that negatively affect the figure. Make a list of foods that should not be consumed:
- carcinogens (chips, flavored crackers, nuts);
- potatoes, especially fried ones;
- stop snacking on buns, chocolates and sandwiches;
- convenience foods (pizza, dumplings, dumplings);
- products containing yeast;
- sweets (cakes, chocolate, cakes) can be eaten no more than once a month in small portions;
- sweet sodas;
- alcoholic products;
- ice cream.
The rest of the products are not prohibited with a diet aimed at losing weight. It is important only when compiling the menu to pay attention to several principles:
- Of all the cooking methods, choose steaming or boiling, you can bake meat or vegetables in the oven.
- Don't put too many foods on your plate. To saturate when losing weight, you can get by, for example, with a piece of fish or meat with a side dish.
- Buy dried fruits for snacking. Wash the food, put it in the dishes on the table. If you feel hungry, eat some fruits.
- Eat a lot of fruits and vegetables when losing weight separately or in the form of a salad.
In addition to nutrition, pay attention to physical activity. You can do certain sports or just walk frequently. Movement will help not only lose weight, but also improve the appearance of the body. Walking and playing sports contribute to the fight against stress, which is important when dieting. However, you should not be overloaded, do it for your own pleasure so as not to feel discomfort.
Daily routine for weight loss
A properly designed weight loss regimen meets your individual characteristics. When forming it, you do not need to blindly follow the patterns, but you should listen to yourself. Otherwise, you risk harming your health. Start by analyzing your lifestyle: how much you sleep, what time you go to bed and get up, what intervals rest and work take. Having decided, make a schedule where you should include the following parameters:
- Set a specific wake up and down time. It should be the same every day, excluding weekends. Systematization contributes to the use of body resources, helps to accelerate the loss of excess weight.
- Every morning you need to take about 15 minutes. for charging. Simple physical exercises will add tone, vigor, create a good mood.
- Breakfast is a must, never skip it. Morning meals help to improve the functioning of the digestive system. Choose water- or milk-based cereals, yogurt, fruits, and fresh juices. You will need to eat at the same time every day.
- Develop a meal plan for the whole day. The correct regimen provides for 5 meals, of which 3 main and 2 snacks. The difference between them should be from 2 to 3 hours.
- Physical activity, in addition to charging, contributes to the restoration of strength after a working day. You can go to the gym, pool, dance, or work out at home.
Nutrition by the hour for weight loss
In order to correctly compose nutrition on time for weight loss, try to observe some conditions:
- The first meal (breakfast) should be taken between 7 and 9 o'clock. At the same time, remember that you should start eating at least half an hour after waking up. Include in the menu products with a lot of complex carbohydrates (durum pasta, buckwheat, bran). Add protein content. For this purpose, kefir, yogurt is suitable.
- The second part of the daily diet for weight loss should be a second breakfast. It is essential for the proper functioning of the body. Prepare a vegetable or fruit salad, juice, or a low-calorie dessert. Such a snack should begin 3 hours after the main meal.
- Suitable for lunch is the interval between noon and 2 pm. Even when losing weight, it should be dense, contain fats, carbohydrates and proteins.
- At 15-16 hours, have an afternoon snack of kefir, yogurt or cottage cheese. You can drink some diet broth.
- Dinner for weight loss is given the interval between 17 and 19 hours. Prepare meat of any dietary variety, vegetables.
Drinking regimen for weight loss
You can organize the correct drinking regimen when losing weight using the following recommendations:
- Eliminate caffeine, alcohol and cigarettes as they contain substances that cause dehydration.
- For better absorption of the liquid, drink it slightly chilled.
- The richer the food in protein, the more water you will need to drink.
- It is better to drink liquid one hour before and after meals. This regimen helps to dilute the gastric juice.
- A glass of water, drunk in the morning after getting up, helps to cleanse the body.
- Normally, a person needs to consume 8 glasses of pure water per day.
Diet plan for weight loss
For many people who want to lose weight, it can be difficult to rebuild, to organize a system of meals by the hour. For these purposes, it is convenient to make a schedule of proper nutrition for weight loss. It should be a table in which you need to reflect the time equivalent of each meal. The resulting table will become a universal hint that can be used for daily nutrition.
Diary of proper nutrition for weight loss
Intrinsic motivation plays an important role in weight loss. To see the changes that have happened to you in a week, what foods you have consumed, start a special diary. It should contain several sections:
- The table of proper nutrition for weight loss will help you navigate when compiling a daily menu.
- A grid with marks of weight changes will serve to track progress during weighing.
- Table of food eaten per day with calories and time to control the daily diet.
How to make a diet for weight loss
Please note that it is necessary to draw up a diet plan for weight loss with a great deal of responsibility, since this scheme will become the basis of the diet. It is imperative to take into account the lifestyle of a person, as it affects the required products. Women for weight loss will need more vegetables and vegetable fats. Men, on the other hand, make physical efforts at work, so a protein diet is preferable for them. It is impossible to switch to an approved diet for weight loss abruptly, so gradually reduce the number of calories and servings.
Diet plan for weight loss for women
To provide a woman with proper nutrition by the hour for weight loss, you need to establish a clear plan with the time that she will rely on daily. For a day, the fair sex for weight loss should eat at least 5 times. A fractional diet provides fat burning without depleting muscles. Intervals between meals should be 2-3 hours. You need to make sure that your diet is balanced. Women with weight loss need to eat:
- pasta, whole grain bread and cereals - 25% of all food;
- vegetables (cabbage, carrots, beets, etc. ) - 20%;
- fresh fruits - 15%;
- beans and nuts (vegetable protein source) - 15%;
- olive oil - 7%;
- yoghurts, cheeses - 7%;
- fish - 5%;
- poultry - 3%;
- lean meat - 1%.
Diet plan for weight loss for men
The representatives of the stronger sex need to switch to a meal schedule for weight loss gradually. The switch begins with the rejection of harmful products, the introduction of physical activity and the preparation of an approximate healthy menu. The diet for men should be formed taking into account the individual characteristics of life. When compiling a schedule, pay attention to important points that you need to consider when losing weight:
- time of onset of wakefulness and sleep;
- features of the profession and work: the amount of physical activity, the length of the working day, the lunch break schedule;
- the meal plan for the weekend should be separate, because you should take into account the specifics and duration of the rest;
- the presence or absence of additional physical activity.
When forming a menu for weight loss, men need to rely on the following conditions:
- every day the diet should include pasta, cereals with bread or potatoes;
- you need to eat at least 5 times a day;
- should eat a lot of fish;
- products prohibited for women (sugar, salt, muffin) may be present in the male diet, but their number should be reduced.
Weekly weight loss meal plan
You can create the right menu for a week for weight loss, only taking into account your characteristics. The diet should be comfortable, because the success of weight loss depends largely on a positive mood. It is important to correctly calculate the balance of proteins, fats and carbohydrates you need when losing weight. In such a calculation, age and level of physical activity should be used as a variable. By putting together a list of prohibited and allowed foods, the required amount of BJU and calories, a meal plan by the hour, you can create the perfect weekly weight loss regimen.