It is very easy to gain excess weight, but it is difficult to get rid of it. How should i beIs it really impossible to lose those pounds you hate? Perhaps. The main thing is to choose a technique that you can stick to for a long time. These can be low-calorie diets and fasting. You can perform these methods under specialist supervision or at home alone. You will definitely lose weight. However, the effect is temporary: as long as you stick with them.
By tormenting yourself with hunger strikes, you are losing not only the fat component of your body but also the muscles. The rate of weight loss is rapid. All you have to do is drink water and green tea. The body is well cleansed of harmful elements:
Note that this method is not safe. It is not recommended to hold on to it for more than seven days. The maximum duration of a hunger strike is 3 days. We do not recommend using this technique. However, if you choose, it is better to start a hunger strike from day one. Time without food will boost your metabolism well.
The principle of a low-calorie diet is also a limitation. The total nutritional value of the daily diet should not exceed 1500 kcal. Carbohydrates and fats should be consumed in minimal amounts.
Both methods are very difficult to use unless you have good willpower. We therefore strongly recommend that you take a completely different approach.
How to eat right to lose weight at home? This is the question that should be of interest to you. Only with a competent approach in preparing the diet, weight loss will not be temporary. Kilograms disappear gradually and constantly.
Basic principles of proper nutrition
If you choose the right diet, you will make your body healthier every day. The weight goes away and strength and energy replace it. Diets and hunger strikes reduce weight, but after the end, the weight comes back like a boomerang (it can even be double).
It is wrong to only eat low-calorie foods. You just have to control the amount of products consumed and their percentage (among themselves).
Properly formulated nutrition that is constantly followed is the key to success. The third part should be animal proteins. Everything else is vegetable food.
Do not torture yourself. Give up unloved foods. Eat what you really enjoy (but with the right approach). The street is usually open to meat lovers. If properly cooked (boiled or steamed) and eaten (with vegetables), you can lose weight well.
Don't eat a "book-named" calorie diet. It is individual and depends on a person's range of motion per day. Calculate it for your mass.
Do not eat foods rich in fat and glucose. In order to process them, the body has to expend a lot of energy.
Strictly adhere to the rules for pairing foods. For example, you can not eat meat with carbohydrates and milk.
Drink all the time. Just no juices, just purified water. The amount is calculated as follows: multiply 30 ml of water by the number of kilograms of your weight. The calculated price includes tea, soups and other liquids. Fifty percent of the resulting rate should be water.
Diet is not just a combination of words. The body needs to know when to feed it. The number of meals should not be less than 3. Have light snacks in between.
Food with the right approach
Before we look at the menu, let's talk a little about the products. So how should you eat to lose weight at home? Here's what we eat:
- The first is meat. For example, "healthy" meat does not include pork and other types of fat. Meat for proper nutrition is poultry, veal, beef. Sausage, sausages, smoked products are enemies to avoid. Remove fat and skin from pieces of meat. Stew with a little oil, boil with steam or water - that's how you should cook.
- The second is fish. It is necessary to include it in the diet more often than meat. The cooking method is the same. Types of fish should be low in fat (pikeperch, pollock, cod, perch).
- Third - eggs. Eggs are a high calorie product. But it should be. The product is very difficult to digest. You don't have to eat more than 3 pieces (per week). For weight loss, it is better to include quail eggs in the diet, which are much healthier than chicken eggs.
- Fourth - dairy products. More precisely, fermented milk products (cottage cheese, fermented baking milk, kefir) are the basis of the diet. Sour cream and cream are allowed in minimum quantities (but rarely).
- Fifth - animal fats. We are talking about butter as well as other fats. Fats are essential for the proper functioning of body systems. Five grams a day will be enough. The body's needs are replenished, the process of losing weight becomes more efficient.
- Sixth - vegetable oil. Try to cook without oil. But if the recipe calls for it, make it be soy, olive, corn, or sunflower. The best oil is cold-pressed oil. For weight loss, it is best to cook in a water bath.
- Seventh - Vegetables. You need to use vegetables (coriander, celery, green onions, dill), cabbage (broccoli, cauliflower, white cabbage), peppers, cucumbers, onions, tomatoes, garlic. Only potatoes are not allowed. Even a large number of the vegetables listed will not harm the figure.
- Eighth - fruits (berries). They are a source of vitamins. Dried fruits are also allowed. The most useful fruits are those grown in our climatic conditions.
- Ninth - cereals and pasta. What To Eat To Lose Weight Fast? Which grain? These are wheat, rice, millet, and buckwheat. The pasta must be firm. A serving of cereals (pasta) - 200 grams.
- Tenth is bread. The amount of bread per day is 30-40 grams. Instead of the highest quality white bread, you need to eat cereals or bran. Eating baked goods is not acceptable when losing weight. It can only be offered in the maintenance phase and then in very small quantities. It is imperative to observe the temporary rhythm of food intake (harmful food should be consumed in the morning).
- Eleventh is salt. You need a little less salt than usual. For taste, it is better to use spices: pepper, nutmeg, marjoram, coriander, curry, oregano, cloves, lemon balm, ginger.
And finally about sugar. We rule it out completely. Sugar is empty and completely useless in calories.
Menu that leads to weight loss
The menu for every day of proper diet for weight loss includes the following options.
- Oat flakes (composition: milk, oat flakes, dried apricots, raisins), milk (glass), soft-boiled eggs (2 pieces);
- fish cooked in batter; Mashed potatoes and milk (glass);
- Muesli and milk, eggs (1 piece), fruit juice.
Second breakfast options
- yogurt, 2 bananas, orange;
- fat-free cottage cheese and sour cream, apple;
- Pancakes filled with cottage cheese and milk.
- Chicken noodles (soup), buckwheat porridge and mushrooms, pumpkin and tomato salad, juice (glass);
- ear, chopped vegetables, meat cutlet, juice (glass);
- Borscht, zrazy (tomato and cheese), buckwheat porridge, cocoa.
- sandwich (bread and cheese), milk (glass);
- lettuce (tomatoes and sour cream), juice;
- yoghurt and all fruits (depending on the season).
- Chicken chop, chopped vegetables, green tea;
- Greek salad, fish chop, milk;
- cooked vegetable salad (vinaigrette), cooked chicken, green tea.
If the menu includes juice, know that it is not stored juices, but homemade ones with a small amount of sugar.
According to the rules, health and nutrition are on the same level. So be sure to follow the above principles and think about the specifics of the new eating habits.
- Eat 3-5 times a day.
- Eat a variety of foods. Monotony is impossible.
- During a settlement week, fish eat more meat.
- Alcohol is excluded.
- We do not eat preservatives.
- Instead of sweetened drinks, we drink mineral water.
- We always prepare fresh meals.
- Prohibited: chocolate, flour, marshmallows and ice cream.
- Don't overeat.
Sport and weight loss
Exercise will stimulate the process of losing weight. The main thing is daily exposure. Do not torture yourself with hours of exercise, it is enough to spend 5-20 minutes doing exercises.
Competent fitness trainers recommend that you follow the nutritional guidelines when exercising. Namely:
- A competent approach to losing weight presupposes that a person always gets enough sleep. Lack of sleep, the human brain perceives the same thing as malnutrition.
- For a thin waist, eat plant-based foods for dinner.
- Don't eat before bed.
Cardio exercises are 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. The nervous state is not an assistant in losing weight.
Always broaden your nutritional horizon. The strongest and most famous athletes know almost everything about the rules of nutrition. Certainly more than any other nutritionist.
Following the above recommendations, sometimes the process of losing weight is delayed for a long time. What's happening? Why so? It turns out that you need to know how to eat while exercising.
The maximum effect is achieved in the following cases:
- The diet contains proteins and carbohydrates.
- Carbohydrates stimulate the brain and muscles during exercise. By consuming carbohydrates, we help the body use energy and burn fat.
- Protein during exercise acts as an amino acid for your muscles. Proteins do not release energy, but they start to synthesize protein immediately after training.
- When the amount of fat in the diet is less than 3 grams.
- Fat significantly slows down the speed of food digestion and the work of an organ such as the stomach. Placing fatty foods on your plate before exercise will make you nauseous and colicky during exercise.
Before training you must eat:
- Omelette (only proteins are taken) and oatmeal;
- Meat (turkey, chicken or just breast) with bread (only coarse grinding), rice;
- Steak (lean) and potatoes.
Information about meals:
- Soup, salad in large portions should be eaten 2 hours before class. The food is digested within the specified time and the stomach becomes empty.
- Porridge and cottage cheese - half an hour before training.
- If you want to not only reduce body fat, but also build muscle, eat fruit with a protein drink before training. Reception time - half an hour before class. You need fruits with a low glycemic index: strawberries, apples, pears. Drink - a whey protein drink.
For better fat mobilization from the cells, drink strong green tea or coffee 30 minutes before training. Then a lot of fat and less amino acids, glycogen and glucose is burned. As a result, you will feel tired later than usual during exercise. And after a workout, you won't be weakened by a headache. The effects of strong tea (coffee) last about 2 hours.
You don't have to eat anything after training. The body becomes distracted by digesting food instead of destroying body fat. If you feel hungry from hunger, it is better to drink a glass of regular milk or protein shake.
After training (after 20 minutes), the body actively absorbs carbohydrates and proteins. Recovery occurs as well as muscle growth. Calories do not mean fat mass.
It is best to drink liquid carbohydrates after exercise. For example grape or cranberry juice. Trainers also advise replenishing the body with protein. Better if it's a protein shake. It is necessary to drink it immediately after the end of class. Normal egg white can replace the cocktail. You can eat any protein, too. The main thing is that it is a small part of the protein product (from the palm of your hand). Milk, yogurt, fatty pork, and cottage cheese aren't the best options for post-workout meals. Eat skinless chicken breasts, but not chicken legs.
In addition, exclusions are excluded after the training: Chocolate products, tea, what kind of chocolate. This is because drinks contain caffeine, which negatively affects insulin function.
Conclusion! Exercise in the morning. Drink coffee (tea) before training. Take a 2 hour break after class and only drink coffee after the specified time.
Now it is clear how to eat before and after training. What can you drinkThe drinking regimen is as follows: before training, drink water (1 glass) while you are exercising, and after 20 minutes drink it in small sips.
If your training lasts an hour or more, use special drinks made by athletes. They are useful because their composition contains useful elements. It is allowed to drink freshly squeezed juices (only of course).
If you're not concerned about drinking, chances are your workout is not working due to lethargy.
And more. Don't just drink when you are thirsty. By the time you feel it, your body will already be dehydrated. Why is this happening? Because intense exercise makes the receptors in the throat and gastrointestinal tract less sensitive. You have to drink all the time.
Bad symptoms include:
- loss of appetite;
- dry lips;
- dry mouth.
If you get either of these two symptoms, drink water immediately. If you are completely unbearable, stop your workouts.
If you still can't lose weight, look at yourself from the outside and do an analysis. Perhaps you do not understand the principles of the human body, therefore you are wrongly fulfilling its needs. Or you think you are doing everything right, but you are not. They don't know what food groups exist and how they interact with each other.
Let's summarize. Losing weight at home is possible. It is enough to eat right every day and exercise.