How to switch to the right diet to lose weight

Women and men who are prone to being overweight have a tireless fight for a slim figure throughout their lives. After each party or the next weigh-in, we promise to go on a diet from Monday, start taking care of ourselves and put our body in order. But sadly, everything is going according to the same scenario. At first we try to adhere to strict dietary restrictions, but sooner or later this leads to a breakdown, we regain weight, and more than we already had. It is like a vicious cycle that cannot be broken. But there is still a way out. For starters, it is worth answering yourself a few questions. What are you willing to change in your life to look good? 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 must adhere to the rules of a healthy diet all the time. Remember, healthy food can also be delicious and satisfying. In this article, we will try to find out what is proper nutrition, how and what you need to eat to lose weight and keep it off.

carrots and celery to lose weight with a proper diet

How to change your mind and go to proper nutrition

Motivation and attitude are one of themain conditions for a successful outcome of the case. Before you start counting calories and running to the store for cottage cheese, you should sit down and speak frankly to yourself. Do you like your appearance? Are you worthy of this? Are you so weak that you can't keep your weight and body condition under control? If you answered no to all three questions, you need to think about your motivation to lose weight and eat well. After all, a balanced and healthy meal is not just a slim and slim figure. It is also fair skin, strong hair and nails, absence of cellulite and disease, well-being, good humor and strength of character. It is important to understand that your body is not a cesspool into which you can throw whatever you want. You cannot finish eating for a child, you cannot eat out of boredom or for company, you cannot control depression and stress with sweets. Is your stomach the place to dump your waste? If not, from now on you should only eat the freshest, most delicious and healthy foods. Know that sweet and greasy cakes won't do you any good, they contain no vitamins, just harmful sugar and palm oil, which is deposited directly on your sides, stomach and thighs. Here are some examples of motivations to help you keep eating right and not change your mind.

Hang a photo of the best years of your life on the fridge. Look at your slim figure every time, this will help you give up the next gastronomic temptation.

Measure your parameters every week, not only weight, but also volume on the chest, hips, waist, thighs, arms, and calves. Often times, the volumes change first and only then does the weight begin to decrease. You can even plot graphs from your measurements. Visual representation makes losing weight more tangible, you will think a hundred times, do you need this bun?

Before eating something forbidden, go to the mirror and look at yourself naked. Pinch the crease of your belly. Do you still want to eat something?

Take out your favorite jeans or dress that you ever 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 soulmate yet, it will be much more difficult for you to find one in your current body. If you already have children, think about what it 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 with someone on a bet, even for a monetary reward. For some, this is a serious motivation.

Chat with people who also lead healthy lives.

Watch various movies and TV projects that talk about the rules of healthy eating, show people with a lot of weight. For many, such a prospect seems terrible, and this becomes the trigger for the beginning of a long but healthy weight loss.

Don't lose weight for someone. You can't prove something to someone with your weight loss. Remember that you are the only one who needs to clean. By changing your eating habits, little by little you will notice how the weight drops and the body is transformed. If you are determined to change your life, here are some helpful tips.

How to Make the Transition to Proper Nutrition Gradual

So that the transition to a healthy lifestyle does not impact the body, this must be done smoothly and gradually. If you visit fast food places three times a week, do so less often. Instead of queuing today, have water for a hamburger and fries; it will be a small victory for you. Next time, give up the usual amount of food, reduce at least a little. Try other healthier foods. A piece of baked meat with vegetable salad will be much healthier and more nutritious than the butter potatoes and the fatty hamburger with mayonnaise.

You need to change your habits gradually, but constantly, without taking a step back. Today you put a little less sugar in the porridge, tomorrow you have tea without sugar, the day after tomorrow you did not choose chocolate cookies for dessert, but a sweet fruit. Avoid frying, food can be boiled, baked or steamed. Every day is a conscious decision, your proper choice in favor of health, beauty and longevity. Every sweet and fatty rejection is your little one, but such a significant victory. And this path should be really gradual. Remember, it takes a person 21 days to develop a habit. During this time, you must completely switch to proper nutrition. These are the basic guidelines to follow if you want to lose weight once and for all.

How and what to eat to lose weight

If you decide to switch to proper nutrition, ask your family for support. They do not require special actions or savage sacrifices. The most important thing is moral support. This means that you should not bring frank sweets or harmful products into the house; a healthy body has not yet prevented anyone. Ask your loved ones to refrain from making jokes, they should not constantly offer you forbidden foods. They may need physical help when they have to give up some housework in favor of going to the gym. Support from loved ones is of great importance in losing weight.

measure waist while losing weight with proper nutrition

The first and most important rule in any weight loss is that you must eat. Eat, even if you don't feel like it. This applies to fractional meals. Regular intake of food in the body at regular intervals can speed up the metabolism. If you fast for 5 to 6 hours, you will gain weight even with cucumbers. And if you convince the body that there will be no more hunger and feed it every 2. 5-3 hours, it will stop storing food reserves in fat. Therefore, you need to distribute your day so that you have a break for each meal. The volume of a serving should not exceed a glass so that you have time to be hungry and do not overeat. Without this, you will not be able to lose weight.

Gradually, 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 must be varied and nutritious.

When you come to visit or to a banquet in a restaurant, give preference to lean meat, vegetable salads without mayonnaise, protein products: cheese, feta, eggs, fish, poultry. Carbohydrates under strict control: your intake should be limited. Remember that alcohol is high in calories and can increase your appetite. It is better to move and dance more if the format of the event allows it.

Stop constantly thinking about food, stop rewarding yourself with food, don't eat out of boredom. Understand that there are many other interesting things in life. Try to hammer your day so 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 indulge yourself in a luxurious new dress that you could not afford before.

Bring acceptable desserts and snacks to eat if a friend bought you a packet of potato chips and is tempting you with them. They 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 forbidden. If you cannot deny yourself, it is better to postpone your meal in the morning. Everything you eat for breakfast is almost completely digested and not fat deposits.

Many people wonder what exactly is there. What foods are acceptable with proper nutrition? Here is a sample diet to help you lose weight.

  1. Breakfast.For breakfast, you can eat carbohydrates; in the morning, they are acceptable. But to have a prolonged feeling of fullness, it is better to eat grains, which are slow carbohydrates. It can be buckwheat, oats, rice, barley. Semolina is useless, it does not contain vitamins, so you should not eat it. We dilute the milk for porridge with water, sugar is prohibited. To give it sweetness, you can add a little honey or fruit to the porridge. In addition to porridge, you can have breakfast on rye bread with low-fat cheese, scrambled eggs, hard-boiled eggs. Coffee with skimmed and unsweetened milk is allowed. Green tea is very useful, it speeds up the metabolism. It is imperative to have breakfast, this is the main meal.
  2. Snack.After 2, 5 to 3 hours, you can prepare a second breakfast. It can be fruits, berries, nuts, yogurt, kefir, nuts (no more than a handful), bread.
  3. Dinner.For lunch, you definitely need to eat something hot, the most useful for the stomach is soup. It can be a meat or vegetable broth with cereals and a piece of lean meat. Make sure you have a vegetable salad with herbs: vegetables with a low calorie content help to get a feeling of fullness for a long time.
  4. Second snack.It is similar to the first, but in the afternoon it is better not to eat carbohydrates, but to give preference to proteins. Therefore, it is better to eat something dairy: cottage cheese, kefir, unsweetened yogurt, fermented baked milk, yogurt.
  5. Dinner.For dinner, only protein is required, no pasta or potatoes. The ideal dinner is a piece of baked fish or chicken with vegetable salad. You can eat beans as a garnish. You should give up sweets in the afternoon, including fruits, berries, and nuts.
  6. Second dinner.In divided meals, a second dinner is also allowed, 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 must be literate, just squirrels. You can't even eat an apple at night, it contains a lot of carbohydrates. It is much more useful to eat a piece of boiled 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 proper nutrition, you can lose weight with water much faster than without it. Over time, you will begin to regulate your diet by making adjustments to it. You will start to add less and less oil to your food and start to buy healthy and healthy food. In order for the diet to be varied, it is necessary to experiment and find new tasty and healthy recipes. Here are some of them.

Delicious diet recipes

It is important to understand that proper nutrition is not a lot of parsley and celery root. Diet foods can also be delicious and appetizing.

chicken cutlets for weight loss with proper nutrition
  1. Chicken cutlets.Grind the chicken breast in a meat grinder, add a glass of boiled oatmeal, salt, pepper, egg and form cutlets. Bake in the oven or steamed. The cutlets are incredibly tasty and tender, the oatmeal doesn't feel at all.
  2. Chicken and cauliflower casserole.Boil the chicken breast and cauliflower, cut into large pieces, pour over the eggs, beaten with milk. It turns out to be a very simple but incredibly tasty dish.
  3. Beef stroganoff.Pieces of meat need to be stewed for a long time in a small amount of water together with the onions. 2-3 hours and the meat turns out to be the most tender, the onions do not sit, only a rich meat sauce remains. A delicious and diet meal paired with a side of rice or buckwheat.
  4. Bakery.With the right diet, you can prepare various 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 it swell. Add an egg, a little honey for sweetness, and a pinch of baking soda. Bake for 20-30 minutes.

You do not need to completely ditch the vegetable oil. Use it in recipes where you don't need to heat it up, for example, dressing a salad with oil. After all, it contains irreplaceable vitamin E, so necessary for the beauty of hair, skin and nails.

If you want to lose weight, do not forget about physical activity. If possible, you should go to the gym, choose the sport that you like the most. Swimming, fitness, aerobics, exercise equipment - all this will perfectly tighten your figure. Yoga, Pilates, body bending: these are more relaxed classes, you can attend them if you have a lot of weight or back problems. If you can't go to the gym, at least go for a run. Change the rules of life. Instead of watching TV, walk down the street, instead of using transportation, try at least a few stops to walk to work. Get a dog - he will make you walk at least twice a day. Spend more time with the kids: walk outside, play games outside. Plan a weekend trip to the mountains or woods instead of going to the movies. Skip the elevator, walk around at lunchtime. All these simple daily rules will help you expend more energy than you received from food. This means that 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. Take control of your diet to maintain health, youth and beauty for years to come!