Women and men who tend to be overweight struggle tirelessly for a lifelong slender figure. After every feast or the next weighing, we promise to go on a diet from Monday, take care of ourselves and put our bodies in order. But unfortunately everything works according to the same scenario. At first we try to follow strict diet regimes, but sooner or later this leads to a breakdown, we gain weight again and more than we already had. It's like a vicious circle that can't be broken. But there is still a way out. At the beginning it is worth answering a few questions yourself. What are you ready to change in your life to look your best? Are you ready to change your eating habits for a slim figure? It is important to understand that temporary diets are temporary. And in order to lose weight and maintain the same weight, you need to constantly adhere to the rules of a healthy diet. Remember, eating healthy can also be tasty and filling. In this article we will try to find out what is the right diet, how and what to eat in order to lose weight and keep it off.
How to change your mind and get on the right diet
Motivation and attitude are one of the main conditions for a successful outcome of the procedure. Instead of counting calories and running to the cottage cheese shop, sit down and speak openly to yourself. Do you like your looksAre you worth it? Are you so weak that you cannot control your weight and body condition? If you answered no to all three questions, then you need to think about your motivations for losing weight and eating well. After all, a balanced and healthy diet is not just about a thin and slender figure. It is also clear skin, strong hair and nails, absence of cellulite and diseases, well-being, good mood and strength of character. It is important to understand that your body is not a cesspool into which you can pour anything you want. You cannot eat for a child, you cannot eat out of boredom or for society, you cannot cope with depression and stress with sweets. Is your stomach the place to get rid of garbage? If not, from now on you only have to eat the freshest, tastiest and most wholesome foods. Be aware that sweet and greasy cakes are not good for you, they do not contain vitamins, just harmful sugar and palm oil that is deposited right on your sides, stomach and thighs. Here are some examples of motivations to help you eat right and not change your mind.
Put a photo of the best years of your life on the fridge. Look at your slim figure every time - this will help you avoid the next gastronomic temptation.
Measure your parameters every week - not just weight, but also volume in your chest, hips, waist, thighs, arms and calves. Often the volumes change first and only then does the weight begin to decrease. You can even create graphs from your measurements. The visual representation makes losing weight more tangible, you'll think a hundred times, do you need this bun?
Before eating anything prohibited, go to the mirror and look at yourself naked. Squeeze your belly fold. Do you want to eat something else?
Bring out your favorite jeans or dress that you once liked. Keep your clothes close as a symbol and motivation to lose weight. Just a little more and the zipper will start to close!
Think about your future life. With a lot of weight, it is very difficult to get pregnant and have a child. If you don't have a soul mate yet, it will be much harder for you to find him in your current body. If you already have kids, think about what you should look like when you take them to school. Don't you want your little ones to be proud of their irresistible mother?
You can lose weight on a bet with someone, even for a monetary reward. For some, this is serious motivation.
Chat with people who also lead healthy lives.
Watch various movies and television projects that talk about the rules of healthy eating and show people who are very heavy. To many, such a prospect seems terrible, and it becomes the trigger for the beginning of long but healthy weight loss.
Don't lose weight for someone. You can't prove anything to anyone with your weight loss. Remember, you are the only one who has to clean up. As you change your eating habits, you will gradually notice the weight drop and the body change. If you are determined to change your life, here are some helpful tips.
In this way, the transition to the right diet is gradual
In order for the transition to a healthy lifestyle not to shock the body, it should be done smoothly and gradually. If you visit fast food restaurants three times a week, you will do so less often. For a hamburger and fries, instead of cola, take plain water today - it will be a small win for you. Next time, do without the usual amount of food - at least reduce it a little. Try other, healthier foods. A baked piece of meat with a vegetable salad is much healthier and more nutritious than buttered potatoes and fatty hamburger with mayonnaise.
You need to gradually but constantly change your habits without stepping back. Today you add a little less sugar to the porridge, tomorrow you drink tea without any sugar, the day after tomorrow you didn't choose chocolate biscuits for dessert, but a sweet fruit. Avoid deep-frying, the food can be boiled, baked or steamed. Every day is a conscious choice, your adequate choice in favor of health, beauty and longevity. Every denial of sweet and bold is your small but so significant victory. And this path should really be gradual. Remember, it takes 21 days for a person to develop a habit. During this time, you should switch completely to proper nutrition. Here are the basic guidelines that you should follow if you are looking to lose weight once and for all.
How and what to eat to lose weight
If you do decide to switch to proper nutrition, ask your family for support. They do not require special actions or wild sacrifices. The most important thing is moral support. This means that you should not bring any open sweets or harmful products into the house - a healthy body has not yet prevented anyone from doing it. Ask your loved ones not to joke that they should not persist in offering you prohibited foods. You may need physical help if you have to give up some household chores to hit the gym. The support of loved ones is of great importance in losing weight.
The first and foremost rule in any weight loss is that you must eat. Eat even when you don't feel like it. This applies to part meals. Regular intake of food into the body at regular intervals can speed up the metabolism. If you fast for 5-6 hours, you will gain weight even from cucumbers. And if you convince the body that there will be no more hunger and feed it every 2, 5-3 hours, then it will stop storing food reserves in fat. Hence, you need to divide your day so that you have a break for each meal. The volume of a serving should not be more than a glass so that you have time to get hungry and not overeat. Without this, you will not be able to lose weight.
Little by little, you need to completely abandon desserts, flour products, fried, smoked, pickled and salty dishes. Keep only healthy and healthy foods in the refrigerator.
The diet should be varied and nutritious.
When visiting a restaurant or coming to a banquet, give preference to lean meat, vegetable salads without mayonnaise, protein products - cheese, feta cheese, eggs, fish, poultry. Carbohydrates under strict control - their intake should be limited. Remember that alcohol is high in calories and can increase your appetite. Better to move and dance more if the format of the event allows.
Stop thinking about food all the time, stop rewarding yourself with food, don't eat out of boredom. Understand that there are so many other interesting things in life. Try to make your day so that you don't have time to think about forbidden sweets. If you have lost a little weight, do not buy yourself a pizza, it is better to please yourself with a new luxurious dress that you could not afford before.
Bring acceptable desserts and snacks with you when a friend has bought a box of chips and is tempted to do so. These can be nuts, seeds, dried fruits, etc.
If you absolutely cannot live without bread, buy diet or rye breads.
Sometimes it happens that you really want something that is forbidden. If you can't deny yourself, it's better to postpone your meal in the morning. Everything eaten for breakfast is almost completely digested and not deposited in fat.
Many people wonder what exactly is there? What foods are acceptable with proper nutrition? Here is a sample diet to help you lose weight.
- Breakfast.For breakfast, you can eat carbohydrates - in the morning they are acceptable. But in order to get a long feeling of satiety, it is better to eat cereals - these are slow carbohydrates. It can be buckwheat, oatmeal, rice, barley. Semolina is useless, it does not contain vitamins, so you should not eat it. We dilute milk for porridge with water, sugar is forbidden. For sweetness, you can add a little honey or fruit to the porridge. In addition to porridge, you can have breakfast with rye bread with low-fat cheese, scrambled eggs and boiled eggs. Coffee with low-fat milk and without sugar is allowed. Green tea is very useful - it speeds up your metabolism. It is imperative to have breakfast - this is the main meal.
- Snack.After 2, 5-3 hours you can prepare a second breakfast. It can be fruits, berries, dried fruits, yogurt, kefir, nuts (no more than a handful), bread.
- Dinner.You must definitely eat something hot for lunch, the most useful for the stomach is soup. This can be meat or vegetable broth with grains and a lean piece of meat. Look out for vegetable salad with herbs - vegetables with a low calorie content will help you feel full for a long time.
- Second snack.It is similar to the first one, but in the afternoon it is better not to eat carbohydrates, but give preference to proteins. Therefore, it is better to eat some dairy products - cottage cheese, kefir, unsweetened yogurt, fermented baking milk, yogurt.
- Dinner.Only proteins are needed for dinner, no pasta and potatoes. The ideal dinner is a baked piece of fish or poultry with a vegetable salad. You can eat beans as a side dish. You need to avoid sweets in the afternoon, including fruits, berries and dried fruits.
- Second dinner.A second dinner is also allowed for shared meals, especially if you go to bed late. Remember that the body should not fast for more than 12 hours at a time. But the second dinner should be educated - only squirrels. You can't even eat an apple at night - it's high in carbohydrates. It makes much more sense to eat a piece of cooked chicken breast or drink a glass of kefir.
Don't forget about water - it removes the breakdown products of fat cells from the body. With the right diet, you can lose weight much faster with water than without it. Over time, you will begin to regulate your diet by making adjustments. You will be adding less and less oil to your food and starting to buy healthy and healthy foods. In order for the diet to be varied, you need to experiment and find new tasty and healthy recipes. Here are a few of them.
Delicious diet recipes
It is important to understand that proper nutrition is not a bunch of parsley and celery. Diet foods can also be tasty and appetizing.
- Chicken schnitzel.Mince the chicken breast in a meat grinder, add a glass of boiled oatmeal, salt, pepper, egg and form chops. Bake or steam in the oven. The chops are incredibly tasty and tender, the oatmeal is absolutely imperceptible.
- Chicken and cauliflower casserole.Cook the chicken breast and cauliflower, cut into large pieces, pour over the eggs beaten with milk. It's a very simple but incredibly tasty dish.
- Beef stroganoff.Pieces of beef, along with onions, need to be steamed in a little water for a very long time. 2-3 hours and the meat turns out to be the most tender, the onions can not be felt, all that remains is a rich meat sauce. A delicious and dietetic meal combined with a side dish made from rice or buckwheat.
- Bakery.With the right diet, you can make different types of desserts and even baked goods. In this case, the flour is replaced with cottage cheese, oatmeal, semolina. Here is a simple diet cake recipe. Semolina should be poured with kefir, let swell. Add an egg, some honey to sweeten it, and a pinch of baking powder. Bake for 20-30 minutes.
You don't have to go completely without vegetable oil. Use it in recipes that don't require you to heat it - for example, when dressing with oil on a salad. After all, it contains the irreplaceable vitamin E, which is so important for the beauty of hair, skin and nails.
If you want to get slim, do not forget about physical activity. If possible, you need to go to the gym and choose the sport that you like. Swimming, fitness, aerobics, exercise equipment - all of these will tone your figure perfectly. Yoga, Pilates, Body Flex - these are more relaxed classes to take if you are heavily weighted or have back problems. If you can't get to the gym, at least run a run. Change the rules of life. Instead of watching TV, take a stroll down the street instead of using transportation, try walking at least a few stops to get to work. Get a dog - you will be walking at least twice a day. Spend more time with children - go for a walk in the fresh air, play outdoor games. Plan a weekend trip to the mountains or the forest instead of going to the movies. Skip the elevator, walk around lunchtime. All of these simple daily rules will help you use more energy than you got from food. You are on the right path to a slim and fit figure.
Remember, you are what you eat. Proper nutrition is not only a slim figure, but also good health, your investment in the future. Monitor your diet to maintain health, youth and beauty for years to come!