Human eating habits and preferences have evolved over millions of years.It is quite difficult to change them radically, but they can undergo minor adjustments.The problem of overeating and obesity is particularly acute in front of humanity today, and the percentage of people suffering from obesity is the highest in developed countries.Obesity leads to problems with the cardiovascular system, which can significantly shorten your life, not to mention the fact that from a purely aesthetic point of view, being overweight does not make you a particularly attractive person in the eyes of others.
Very often, in order to lose extra pounds, people try to sharply limit their diet.This does not always lead to a positive result.If they manage to lose a few pounds, there is a risk that they will gain them back after the diet ends.
What rules should be followed to get back in shape and consolidate results?
Rule 1: Eat small portions often
Nutritionists recommend eating 5-6 times a day, always in small portions.In this case, it is necessary to monitor not only its weight, which should be approximately 250-350 grams, but also the calorie content of the food consumed.In terms of calorie content, one such portion should not exceed 400-450 kcal.The total number of kcal in your diet should not exceed 1600-1700.You should not reduce your caloric intake below 1200 kcal without consulting your doctor.The nutrient content of your diet also matters.For example, complex, hard-to-digest carbohydrates should be eaten in the morning.In the evening, you can use dishes containing proteins and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of plain water a day.The quality of the city's water supply leaves much to be desired, so it is necessary to buy bottled water.To save money, it is better to order it in large containers at home than to buy it in a store.Experts do not advise drinking carbonated water, sweet water, tea, especially at night, as this can lead to swelling.
Rule 3: Don't limit yourself too severely
You should not limit yourself very strictly in the choice of food products;from time to time you can treat yourself a little with your favorite dishes, even if they are harmful to your figure.
Here is an approximate diet that will allow you to maintain your normal weight:
- breakfast.Experienced nutritionists advise to prepare breakfast dishes that contain complex carbohydrates and do not contain large amounts of protein.Various cereals (buckwheat, millet, oatmeal) meet these recommendations;you can also make sandwiches, eat cheesecakes, cottage cheese, preferably not very fatty and without sugar.As a drink, use tea, coffee, preferably without sugar or with milk.
- Protein foods, mushrooms, meat and poultry are suitable for lunch.You can use different vegetables as a side dish.The best option would be for your daily regimen to allow you to consume light, low-fat soups.Splitting lunch into first and second is not justified;you have to choose one thing.Instead of compote, it is better to drink juices or eat fresh fruits.
- For dinner, food that is not too fatty and does not contain very heavy proteins (poultry, seafood, lean beef) is suitable.To replenish your carbohydrate stores, supplement your diet with vegetables, preferably fresh.Potatoes have gained popularity among the general population, they are used in many dishes, but they do not contain many useful substances, and the calories are still not too low;you can almost refuse to eat them.Bread contains a lot of carbohydrates and is a relatively high-calorie product;its consumption should be limited.
Rule 4: Correct and active lifestyle
Finally, here are some more important recommendations.Your diet should certainly be rational and balanced;you have to plan it in advance, at least a week in advance.Do not forget to do sports, give up bad habits.Our advice here is general, so we recommend that you consult a nutritionist and choose an individual nutritional system for you, aimed specifically at fighting excess weight.