How to lose weight and at the same time eat normally

A decrease in body weight is achieved by a predominance of energy consumption over the calories that come with food. This rule is universal: respecting it is guaranteed to lose weight. But if you ignore the balance of nutrients, the psychological state and the foundations of a healthy food, along with a surplus of fat, a person will lose his health and health, and will also not be able to maintain a beautiful figure for a long time.

Which products can be consumed without limiting

Healthy eating always provides moderation. Therefore, given the permitted number of calories and the balance between fats, proteins, carbohydrates, you can include any product and container in the menu.
But the basis of the diet when losing weight and weight maintenance should be food with many beneficial substances or high nutritional value:

meat, fish; fresh vegetables, fruits; greens, nuts; Cereal ("dark" porridge).

Proper nutrition for weight loss requires minimal heat treatment of products, as well as preparation in the methods in which less carcinogens are formed: steam, water, oven.

Which products should be excluded or limited

With a healthy lifestyle, food should not include:

fast food, semi -finished products; cakes, which include fats and sugar; sweet soda drinks; sausages; alcohol

Vegetables, grains rich in starch, honey, honey are more limited in the period of active weight loss. But the rejection of any product should not cause severe emotional discomfort: if the weight of loss places too strict stops, it fights daily with temptation, so it inevitably encounters mandatory overeating. Food for weight loss should become a part of life, so a person will have to gradually change taste habits.

Simple ways to lose weight

For weight loss, it is necessary to remove the harmful objective products from the diet, and from the useful food to make an optimal diet with a calorie deficiency not more than 10-15%. At least 3 meals at the same time are needed per day. As you get rid of excess weight, you need to confess the diet's calorie content so that you do not encounter a "plateau" - lack of progress.

How to build a healthy diet

Nutrition should include all macronutrients:

Proteins - about 1 gram per 1 kg of weight; Carbohydrates - 2 grams per 1 kg of weight; Fat - 0. 8 g per 1 kg of weight.

Such food is the answer to the question of how to lose weight without diets and sports. When the classroom in the gym, it is necessary to consider the body's need for energy to build muscle, so the amount of protein increases 1. 5-2 times.

Myths and really about losing weight

Food to lose weight quickly, always damages damage to health. Diet fashion has long lost the right diet that does not impoverish the body but helps in the effective functioning of the endocrine system.

The main rules of healthy and proper eating

There are some tips on how to lose weight without a diet and remove your stomach without an increase in reverse weight.

Don't be hungry. Food refusal slows metabolism, forcing it to accumulate excess fat. Follow the intestinal work. The menu should have enough fiber and water so that food is digested faster, not cause swelling. Drink more. Water is the main remedy for detoxification, so about 1-2 liters on the day you have to drink it per day. When losing weight, a person should not feel strong hunger, loss of strength, a deterioration in well -being.

How to design a diet for weight loss

In 2011, Harvard scientists offered an easy way to lose weight without diets. It was called "Tile Method", as a person needs a plate with a diameter of about 20 cm, which is divided into 4 sectors: to reduce weight:

Half of the plate is deviated with greens, fresh vegetables; A quarter of the plate occupies protein; The remainder of the plate is given to thermally treated cereals or vegetables; Zone size of a coin has left fats: vegetable oil or seeds, nuts.

Such a dish takes into account all the principles of a healthy diet, but does not seek to weigh each ingredient.

Weight loss errors

Psychologists advise not to focus on a diet: often this causes stress, which a person unconsciously tries to "sit". It is better to reach a hobby, an active lifestyle, communication.