It's easy to gain weight but hard to lose weight.what should I do?Is it really impossible to lose those pesky pounds?perhaps.The most important thing is to choose a technique that you can stick with for a long time.This may include a low-calorie diet and fasting.You can perform these methods under the supervision of an expert or independently at home.They will definitely lose weight.But the effects will be temporary: as long as you stick with it.
fasting
By torturing yourself by fasting, you not only lose the fat component of your body, but also the muscle component.Lose weight quickly.You just need to drink water and green tea.The body has been completely cleared of harmful elements:
- slag;
- allergens;
- toxin.
Keep in mind that this method is not safe.It is not recommended to persist for more than 7 days.The maximum duration of the hunger strike is 3 days.We do not recommend this technique.But if you still decide, it is better to start the hunger strike from the first day.Time without eating increases your metabolism.
The principle of low-calorie diet is also restriction.The total nutritional value of the daily diet should not exceed 1,500 calories.Carbohydrate and fat intake should be minimal.
Both methods are difficult to stick to unless you have enough willpower.Therefore, we strongly recommend that you take a completely different approach.
How to eat correctly and lose weight at home?This is a question that should interest you.Only with effective diet planning methods, weight loss will not be temporary.Kilograms will disappear gradually and continuously.
Basic Principles of Proper Nutrition
By adhering to the right eating habits, your body will become healthier every day.The weight disappears and is replaced by vitality and energy.Diets and fasts will cause weight loss, but when they are over, the weight will gain back (perhaps even double).
It is a mistake to only eat low-calorie foods.You just need to control the amount of food consumed and its percentage (with respect to each other).
Consistently following a properly formulated diet is the key to success.The third part should be animal protein.Everything else is plant-based.
Don't torture yourself.Avoid foods you don't like.Eat what you really enjoy (but do it the right way).This trail is usually open to meat lovers.If prepared correctly (boiled or steamed) and eaten (with vegetables), you can lose weight well.
Don't stick to a "book-specified" calorie diet.This varies from person to person and depends on how much exercise a person gets on a daily basis.Calculate your mass.
Avoid foods containing high amounts of fat and glucose.In order to process them, the body needs to expend a lot of energy.
Strictly adhere to product mix rules.For example, you should not eat meat that contains carbohydrates and milk.
Drink constantly.Just not juice, but purified water.Dosage is calculated as follows: 30ml of water times your body weight in kilograms.Calculated standards include tea, soup and other liquids.Fifty percent of the standard received shall be from water.
Diet is more than just a combination of words.The body has to know when it needs to eat.The number of meals should not be less than 3 meals.You can have some light snacks in between.
Food the right way
Before we look at the menu, let’s talk about the products.So, what should you eat to lose weight at home?This is what we had:
- First - meat."Healthy" meats exclude pork and other fatty varieties.Meats that provide proper nutrition are poultry, veal, beef.Sausages, frankfurters and smoked foods are enemies to be avoided.Fat and skin must be removed from the meat.Simmering in a little oil, steaming or boiling is how you should cook it.
- Second - fish.It is necessary to include it more in the diet than meat.The cooking method is the same.Fish species should be low in fat (zander, pollock, cod, seabass).
- Third - Eggs.Eggs are a high-calorie product.But they must be.This product is difficult to digest.You need to eat no more than 3 pieces (per week).For weight loss, it is best to include quail eggs in your diet, which are much healthier than eggs.
- Fourth - dairy products.More precisely, the basis of the diet is fermented dairy products (cottage cheese, fermented grilled milk, kefir).Sour cream and cream can be used sparingly (but very little).
- Fifth - animal fat.We're talking about butter and other fats.Fat is essential for the proper functioning of body systems.Five grams per day is enough.The body's needs will be replenished and the weight loss process will be more effective.
- Sixth - vegetable oil.Try cooking without oil.But if the recipe calls for it, use soybeans, olives, corn, or sunflower.The best oil is cold pressed.To lose weight, it's best to cook in a double boiler.
- Seventh - Vegetables.You need to eat vegetables (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, cabbage), peppers, cucumbers, onions, tomatoes, garlic.Only potatoes are not allowed.Even a large list of vegetables won't harm your figure.
- Type 8 - Fruit (berries).They are a source of vitamins.Dried fruit is also allowed.The healthiest fruits are those grown in our climate.
- No. 9 – Cereals and Pasta.What to eat to lose weight quickly?What grain?These are wheat, rice, millet and buckwheat.The pasta must be very hard.One serving of cereal (pasta) is 200 grams.
- Tenth - Bread.The daily amount of bread is 30-40 grams.You should eat grain or bran bread rather than high-quality white bread.Eating baked goods during weight loss is not acceptable.You can only afford it during the maintenance phase, and in very small quantities.Be sure to adhere to the timing of food intake (unhealthy foods should be eaten in the morning).
- 11. Salt.You will need to add a little less salt than usual.For taste, it is better to use seasonings: pepper, nutmeg, marjoram, coriander, curry, oregano, cloves, lemon balm, ginger.
Finally about sugar.We rule it out entirely.Sugar is empty, completely useless calories.
Menu to help you lose weight
A proper daily nutrition menu for weight loss includes the following options.
Breakfast options
- Oatmeal (raw materials: milk, oatmeal, dried apricots, raisins), milk (cup), soft-boiled eggs (2 pieces);
- Fish cooked in batter; mashed potatoes and milk (glass);
- Cereal and milk, egg (1), juice.
Second breakfast option
- Yogurt, 2 bananas, oranges;
- low-fat cheese and sour cream, apples;
- Pancakes are stuffed with cheese and milk.
Lunch options
- Chicken noodles (soup), buckwheat mushroom porridge, pumpkin and tomato salad, juice (cup);
- Fish soup, minced vegetables, minced meat, juice (one cup);
- Borscht, zrazy (tomato and cheese), buckwheat porridge, cocoa.
Afternoon snack options
- Sandwiches (bread and cheese), milk (glass);
- Salad (tomatoes and sour cream), juice;
- Yogurt and any fruit (in season).
Dinner options
- Chicken steak, chopped vegetables, green tea;
- Greek salad, fish steak, milk;
- Boiled vegetable salad (vinaigrette), boiled chicken, green tea.
If there are juices on the menu, then you should know that these are not store-bought juices, but homemade juices with a small amount of added sugar.
Nutritional characteristics
According to the rules, health and nutrition are on the same level.Therefore, be sure to follow the above principles and remember the characteristics of your new eating behavior.
- Eat 3-5 times a day.
- Eat a variety of food types.There is no monotony.
- In one billable week we ate more fish and meat.
- Except alcohol.
- We don't take preservatives.
- We drink mineral water instead of sugary drinks.
- We always prepare fresh dishes.
- Not allowed: chocolate, flour, marshmallows and ice cream.
- We don’t overeat.
Exercise and weight loss
Exercise will speed up the weight loss process.The main thing is daily exercise.Don't torture yourself with an hour-long workout; 5-20 minutes of practice is enough.
Competent fitness trainers say you must follow nutritional recommendations during exercise.Right now:
- Effective weight loss methods assume that a person always gets enough sleep.The human brain senses lack of sleep in the same way that it senses malnutrition.
- To slim down your waist, eat plant-based foods for dinner.
- Don't eat before going to bed.
Aerobic exercise is a good stimulant for proper weight loss.They last an hour and a half.During this time, subcutaneous fat is converted into muscle mass.
keep Calm.Stress will not help you lose weight.
Always expand your nutritional horizons.The strongest and most famous athletes know almost everything there is to know about the rules of nutrition.Certainly, more than any nutritionist.
Follow the advice above, sometimes the weight loss process can drag on for a long time.What's wrong?Why is this happening?It turns out you need to know how to eat when training.
Maximum results are achieved when:
- The diet contains protein and carbohydrates.
- Carbohydrates provide energy to the brain and muscles during training.By consuming carbohydrates, we help the body use energy and burn fat reserves.
- The protein during exercise will serve as amino acids for the muscles.Protein does not release energy, but protein synthesis begins immediately after training.
- If the amount of fat in your diet is less than 3 grams.
- Fat greatly slows down the digestion of food and the function of organs such as the stomach.If you add fatty foods to your plate before exercising, you will feel nauseated and crampy during exercise.
Before training you need to eat:
- Omelets (white omelets only) and oatmeal;
- Meat (turkey, chicken or breast) with bread (coarse grind only), rice;
- Steak (lean) and potatoes.
Regarding meal times:
- Large portions of soup and salad should be eaten 2 hours before class.The food will be digested within the stipulated time and the stomach will become empty.
- Porridge and cottage cheese - half an hour before training.
- If you want to not only lose body fat but also build muscle, eat fruit and a protein drink before training.Reception time is half an hour before class.You need to eat fruits with a low glycemic index: strawberries, apples, pears.Beverages – Whey protein drinks.
To better mobilize fat in your cells, drink strong green tea or coffee 30 minutes before exercise.Then a lot of fat and less amino acids, glycogen and glucose will be burned.As a result, you will feel fatigued later than usual during training.You won't feel debilitated by headaches after training.The effects of strong tea (coffee) last about 2 hours.
After training, you don't need to eat anything.The body's attention is focused on digesting food rather than destroying fat deposits.If you're feeling sick from hunger, it's best to drink a glass of regular milk or a protein shake.
After exercise (after 20 minutes), the body actively consumes carbohydrates and proteins.The body will recover and the muscles will grow.Calories are not converted into fat mass.
After training, it is best to drink liquid carbohydrates.For example, grape juice or cranberry juice.Trainers also recommend supplementing the body with protein.Even better if it’s a protein shake.You need to drink it immediately after completing the course.Regular egg whites can be substituted for the cocktail.You can also eat any protein food.The main thing is that it is a small portion of the protein product (about the size of your palm).Milk, yogurt, fatty pork, and cheese are not the best choices for post-workout food.Eat chicken breasts (skinless), but not the drumsticks.
In addition, after the training course, the following products are not included: chocolate products, tea, chocolate.The reason is that the beverage contains caffeine, which can negatively affect the function of insulin.
in conclusion!Morning training.Drink coffee (tea) before training.And take a 2-hour break after class and drink coffee after the specified time.
Now it’s clear how to eat before and after training.What can you drink?The method of drinking water is as follows: Before training, be sure to drink water (1 cup); during exercise, drink in small sips after 20 minutes.
If your workout lasts an hour or more, drink a special athlete's drink.They are useful because their composition contains useful elements.Freshly squeezed juices (natural juices only) are allowed.
If you don't take your drinking seriously, there's a good chance you'll be too sleepy to exercise.
One more thing.Don't only drink water when you're thirsty.By the time you feel it, your body is already dehydrated.Why does this happen?Because high-intensity training can make the receptors in your throat and gastrointestinal tract less sensitive.You need to keep drinking.
Undesirable symptoms include:
- Headache;
- thirsty;
- lack of appetite;
- fatigue;
- dry lips;
- irritability;
- Dry mouth.
If you experience at least two of these symptoms, it is important to start drinking fluids immediately.If it is completely unbearable, stop training.
If you still can't lose weight, then look at yourself from the outside and analyze it.Maybe you don't understand how the human body works, so you're not meeting its needs correctly.Or you think you're doing everything right, but that's not the case.You don’t know what food groups exist and how they interact.
Let's summarize.You can lose weight at home.Eating right and exercising every day is enough.