You do not like to look at yourself in the mirror? Even at home, where no one is watching you? Seen there "bird" makes you upset? So you need to lose weight! Immediately refuse all kinds of "magic pills" and "miracle remedies." At best, they will not give you the desired result even in a month, and at worst they will cause such harm to your body that you will have to be pumped out in the hospital.
Nutritionists say that the easiest and safest method is to create a menu for weight loss, provide yourself with physical activity and cultivate willpower in yourself.
The basic principles of weight loss
A sedentary lifestyle and unhealthy diet in the workplace and in the home are acting not only on Americans, but also on our compatriots. We will not go into details of how excess weight has a bad effect on the body, but we will immediately move on to how to effectively get rid of it in less than a month. And for a long time. And believe me, the complexity lies precisely in the last sentence. After all, to lose weight with a diet is easy.
After sitting for a week on a half-starved mode, you can even get rid of 10 kilograms. But the trick is that after a week, and maybe a month later, the weight will return and even with the “additive”. What to do? Start proper weight loss.
To do this, you need to follow three basic principles:
- Thoughtful diet menu. Your goal is to reduce the calorie content of food that you consume at work and at home. This should be done at the expense of carbohydrates, while maintaining the required level of protein and fat. After all, carbohydrates are the main material in the "construction" of adipose tissue.
- Reasonable physical exertion. It is desirable to determine it together with a nutritionist or personal trainer, rather than studying articles in a journal at home. After all, each of us has its own characteristics of the body (the presence of injuries, diseases) that should be considered. Your weight, age, previous physical activity will also affect your workload. You do not have to go to the gym, because there are many more benign sports, and some of them you can do at home.
- Strong will. Many experts argue that losing weight begins with the head. And it is true. To achieve the goal for the day, week, month, you need to put it and create the right motivation. Neither the most low-calorie foods, nor strong physical exertion will help you if every day you can not move in your chosen direction. And then without willpower and self-discipline you can not do.
How and what to eat?
By reducing the calorie content of food, you can achieve this goal. But for accuracy, you will need to train yourself to record every meal, counting the number and calorie foods eaten (a special table will help you with this).
To menu for weight loss worked, you need to eat often and in small portions. Your day should consist of five meals: breakfast, lunch, dinner and 2 snacks. The last meal should be at least two hours before bedtime. And the interval between doses is recommended to do at 3 o’clock.
Reducing caloric content by 10-15% of the diet that you had before, will help exclude high-calorie foods containing starch: pasta, baking, cereals, potatoes, sweets and fats of animal origin.
The inclusion of a low-calorie diet of fruits and vegetables in the diet menu will help to preserve the amount of food.
Try not to eat foods that are able to increase the appetite: spices, alcoholic beverages, spicy, salty, smoked dishes, seasonings.
It is necessary to exclude from the diet menu everything that contributes to obesity. Find these products will help a special table. Proper nutrition will make you forget about sweets, cakes and pies, fatty meat and fish, jams and sugar.
Composing a menu for weight loss, remember that it is necessary to minimize the amount of salt consumed. This will reduce the amount of water stored by the body. Lack of salt reduces appetite, which is especially important if you work at home and have constant access to the refrigerator.
Adhering to a diet, give preference to fermented milk products without fruit fillers (better because they are cooked at home) and low-fat varieties of cheese and cottage cheese.
If you can’t refuse the first one at all, then include vegetarian soups or dishes cooked in light broth in the diet menu. Among the vegetables for the diet, choose cabbage, cucumbers, zucchini and carrots. They are low in calories and able to satiate.
In the diet menu, 50% should be protein foods of animal origin (a table will help determine them). Among the fats, you’d better choose those that do not contain cholesterol, but are rich in unsaturated fatty acids. The correct menu excludes fatty meats and poultry, and contains olive, linseed and corn oils.
For proper weight loss, it is very important not only to count calories, which the table helps, but also to provide the body with the amount of fluid it needs. Therefore, you should drink up to 8 glasses of water every day.
Perfect non-carbonated water is perfect. It will speed up your metabolism and remove toxins and other harmful substances from the body. Their care is also lost pounds. For a week, you can easily teach yourself to drink 2 glasses of water in the morning on an empty stomach. By doing this every day, you will compensate for the loss of fluid overnight.
A big “thank you” to you for this will tell the skin, which, with a sufficient amount of liquid ceases to dry. In a month you will learn to drink a lot of water, which means you will start losing weight faster.
Lose weight in 21 days
To lose weight and develop a habit of proper nutrition, a month has to pass. Or rather – 21 days. After all, this figure is called by psychologists to develop any habit. Adhering to a diet, you can not only get rid of extra pounds, but also to build your life so as to maintain health. But do not think that stunning results will appear in a week.
Proper weight loss occurs gradually and it may take a month or even more to see a great result. But you can evaluate the first results already in the first week. Especially if, in addition to diet, you do not forget about exercise and willpower.
Next, we offer you a sample menu for 21 days, which consists of three options for each meal. Alternating them, you can make the diet varied.
In the first week you should eat these foods: