The difficult process of weight loss is the most difficult to move to a new diet. Most people with a weight problem can not go on a proper diet, abandoning the wrong food habits. In fact, you can lose weight without any infringement of personal gastronomic desires. The main thing - the power of will and motivation. The diet for weight loss can be a delicious, healthy and varied.
How many calories you need to lose weight?
During weight loss consumed kilocalories should be subject to strict accounting. A person who wants to lose weight, certainly must burn more calories than to receive. Otherwise, the number on the scale does not change, and may even increase.
There are many applications and formulas for calculating the recommended calorie intake for a specific person according to the activity, weight, age, height and other personal characteristics. But do not forget about the nutritional value of food. Food for weight loss should be organized in such a way so as not to feel a sharp sense of hunger. Rational diet - is not fasting and diet. For a healthy person is a way of life.
There are thin
There is a list of products recommended for diets slimming person. Diet is not identical to the hunger strike: many products can and should eat to lose weight. Fruits and vegetables have the ability to quickly satisfy hunger. Most of these high-calorie - a banana
Bananas: the benefits and harms health
and grapes. They are not recommended for use in large quantities. Dried fruit - an essential element of good food for weight loss. They can replace the sweetness.
- Grain bread - a great alternative to bread. The presence of nuts in the diet must be in moderation, do not get involved in such a high-calorie foods.
- Dairy products should be chosen without additives and sugar. Natural yoghurt and low fat cottage cheese
Low-fat cottage cheese - a popular product among athletes and slimming
- Faithful companions slim figure. All salads are recommended to fill with olive oil and irrevocably renounce calorie mayonnaise and other sauces.
Because it is desirable to leave the table with a feeling of easy hunger, to avoid overeating. The stomach over time will begin to shrink in size, and will be easier to eat.
It is necessary to go to five meals and allow yourself to eat. The largest part of the daily diet is necessary for breakfast, so will be able to recharge your batteries for the day.
A balanced diet - the basis of weight loss
Proper diet for weight loss should be enriched with the necessary body substances. No need to give up elements of carbohydrate, they are an integral part of a balanced diet. The main thing - to choose the right carbs. These include cereals, pasta from durum wheat, rye bread. In order not to experience an evening of hunger, need to eat these foods for breakfast and lunch.
The protein component of the diet for weight loss is no less important. Proteins must be present in every meal. Excellent source of protein are chicken, eggs.
The correct fats must be in a slimming diet. A small serving of nuts will provide the body with essential substances.
It is worth to remember about the use of foods rich in fiber and fiber. You can buy in a drugstore finished fiber or bran. Water-saturated and swollen, they leave the body intact, cleansing the digestive tract of toxins.
For a healthy and proper nutrition is essential moisture balance. An adult should drink two liters of pure non-carbonated water per day. It improves metabolism
Improves metabolism and losing weight without dieting
and promotes weight loss. It is better to abandon the use of salt, it tends to hold the liquid in the body and cause swelling, respectively, the results of the morning weighing unlikely to be happy. Coffee, tea, soda and alcoholic beverages violate water balance, so their use should be reduced to a minimum.
Diet for weight loss for women and men
According to statistics, men lose weight faster and easier than women. In males, body weights generally greater than in women, primarily due to the muscle. They exhibit more rapid metabolism. During the day, men are more physically tense, performing domestic affairs. The diet for both men and women should be balanced and rich in vitamins. The principal differences relate only to calorie menu.
Most approximate minimum calorie intake for women - 1200 kcal for men and above this threshold is 1500 calories. If you consume more calories, the body will store fat, and weight loss will not happen.
For active slimming and sports people, the minimum limit calorie intake can be increased to 500 units.
Diet to lose weight men should contain enough protein. Proteins for the male body - the basis of the health of muscle mass, so a diet with limited protein foods for men highly undesirable. In addition, men should follow the consumption of fats. Lack of the body fraught impotence
Impotence - a female perspective on the problem
The deposits of fat in men and women are located in different places. In men, excess weight is concentrated in the upper abdomen. Women - on the flanks, lower abdomen, hips. This is due, among other things, and hormonal. Fat deposits with lower body usually go slowly, so difficult to lose weight for women than men. Women are not encouraged to get involved in the protein diet: eating complex carbohydrates even slow down the process of losing weight, but it will be safe for the body.
Create the right diet, which will help burn fat, not too hard. The main thing - to follow the basic principles of healthy weight loss:
- Not to starve,
- Do not overeat,
- Replace sweet dried fruit,
- Drinking two liters of water daily,
- I do not eat four hours before bedtime,
- Monitor the ratio of proteins, fats, carbohydrates and calories,
- Do not forget the snacks;
- Abandon fried, smoked, canned and pickled products.