Lose weight due to food. Diet proper nutrition. Sleep is a universal tool that helps

It's easy to recover, but to return the desired weight is much more difficult. Merry holidays with abundant drinks, alcoholic and carbonated drinks, endless snacks on the run and dry, unwillingness to have breakfast, as it "will not affect the figure", and many other similar situations are the reason that scales are shown by 5-10, and then And 20-30 kilograms more than need.

Today, for sure, even the child will answer that for weight loss, you only need to stick to the right nutrition, eliminate some products - and then there will be literally easier to live. But what does this phrase mean? And what are the foundations? It's time to recognize the answers to the questions exciting many women and men!

Proper nutrition - how is it?

Talking briefly, it is the basis of a call, from which not only the weight, and the physical and even psycho-emotional state directly depends. Nutrition is the physiological need that occupies the first step, and from it already "repel" all the other people's wishes (this is telling the peculiar "pyramid of the needs" of the American psychologist Abraham Maslu). Food is a medicine from all diseases. But recently, unfortunately, it turned into a cult.

Healthy nutrition implies admission to the body and absorbing the substances necessary to replenish the expended energy, regulating the operation of all systems of the human body, restoration and construction of tissues.

The main principles of proper nutrition

Before entering into a new, healthy life, it is necessary to explore this issue. If you catch all the nuances, will not work to understand how to handle food in everyday life. So, the basics of proper supply for weight loss:

Diverse, balanced, fractional menu. Firstly, such a diet will not get bored, and secondly, it is a guarantee that the body receives every day all the substances they need. You need to eat small portions, while retaining the main meals and adding 2-3 additional (snacks).
Fresh food. With long-term storage, almost all of them lose useful properties, so it is better to buy food daily.
The list of basic rules of proper supply for weight loss cannot exist without fresh vegetables and fruits. Due to the content of fiber, they improve the metabolic processes and have a positive effect on the gastrointestinal system. And vitamins and elements are necessary to assign food and strengthen the body's protective forces.
Follow the combination of products. Some of them cannot be consumed together, as this leads to the formation of a large number of toxins and slags in the body.
Change food by seasons. In the summer, most of the diet should consist of vegetable food food, and in winter it is necessary to include fat and white-containing products.
Learn to correctly calculate the necessary daily caloric content. The imbalance in this matter most often the reason for the appearance of extra centimeters on the hips.

Liquid location in proper nutrition

Water plays a major role in the human diet. The basics of proper supply for weight loss include consumption of sufficient liquid, namely, 1.5 liters per day. It is advisable to consider only simple water.

In general, opinions about whether tea and coffee are considered to be the same fluid that is necessary for a person significantly disagree. Some say that this marketing move was thought out in the 1990s, when bottled water appeared, and it was necessary to advertise somehow. On the other hand, drinks such as coffee and tea (and the first of them should not enter the "healthy" diet at all) accelerate the process of deriving fluid from the body, and therefore none of the systems gets the necessary for the proper operation of water . Nevertheless, it is best to stick to the position that tea is an extra drink, and a simple liquid - the main one.

You can drink water at any time when it wanted. The first glass is recommended to drink immediately after sleep, an empty stomach.

To date, quite a lot of systems have been developed, there is a huge number of recommendations from specialists, and man remains only to choose the option that the most corresponds to his lifestyle. Consider several proper nutrition schemes to make it easier to understand how to act.

Scheme number 1.

Food techniques
	Oatmeal porridge. Mug of green tea. Apple.
	Mug of low-fat drinking yogurt. Peach (2 pcs.).
	Boiled rice with baked fish. Salad from tomatoes and cucumbers with the addition of flax seeds and one tablespoon of olive oil.
	Fresh rubbing carrots with honey.
	Boiled chicken fillet baked in marinade from oranges and honey. Boiled broccoli. Glass of green tea.

Scheme number 2.

Day of the week
Monday		Rice soup with green peas and squid.	Vegetable stew.
	Cottage cheese.	Baked in the oven vegetables with meat.	Chicken breast in Chinese with boiled rice.
	Omelet with vegetables.	Casserole with buckwheat and fish.	Fish cutlets.
	Oatmeal porridge with nuts and fruits.	Vegetable soup with chicken.	Stuffed zucchini.
		Fish pudding.	Steak from the humpback.

Table number 2 does not describe the snacks, the menu does not include even teas. This does not mean that they should not be. Light products are well suited for snacks: fruits, vegetables and salads of them, fermented milk drinks, dietary cookies. About tea and simple water is also important not to forget.

The third scheme is not a menu, but only a system in which the basics of proper supply for weight loss are concluded.

Meal		Products

	It is necessary to drink tea, coffee or juice in the amount of no more than 500 ml.
		Boiled egg and porridge (150 g)
Fourth	Water, coffee, juice or tea (up to 500 ml).
	Water or tea (500 ml).	Mushrooms, vegetables or salad of them (200 g), low-fat meat or fish / seafood (100 g).
	Tea or juice (0.5 l).	Just as at 2 o'clock in the afternoon: carbohydrate (200 g) and protein (100 g) food.
	200 ml of kefir, milk or ripples.	100 g of cottage cheese or other protein food.

The calorie content of such a diet is about 1300 kcal.

What do nutritional nutrition are recommended using proper nutrition?

Many people refuse breakfast for the reason that because of him, in their opinion, you can embarrass. This theory must be thrown out of the head, as it is the most important meal during the day, and without it, it is impossible to consider the basics of proper supply for weight loss. The nutritionist recommends:

Be sure to breakfast
Do not limit strictly consumption of products, even from sweet forever no need to refuse.
The maximum variety menus so that it is balanced, nutritious and not boring.
Do not hungry - this is stress for the body.
Enable more fruits and vegetables in the menu.
Use citrus and pineapples, as they have the ability to burn fats.
Refuse too fried, salted, oily and smoked food.
Do not forget to drink simple water.

It is important to remember that express diet and nutritional limitation inevitably cause metabolic disorders. The very first manifestations - disabilities in the intestinal and disruption of the microflora balance (dysbacteriosis), which is known directly involved in metabolic processes. Unpleasant symptoms can be expressed quite pronounced, which does not contribute to improving well-being and mood during a diet. In addition, the violation of the balance in the intestine can reduce all efforts to reduce weight. Therefore, the intestinal protection from the first days of the diet is a prerequisite for those who are configured to the result. Nutritionists are usually prescribed biological additives containing dietary fibers, such as fibractine. It contains arabinogalactan - a source of valuable natural nutritional fibers. Creating a nutrient medium for microorganisms, fibractine naturally supports the stable intestinal operation and the normal composition of microflora. The second component of fibractine, lactoferrin, is valued due to its ability to maintain a local immunity, which becomes extremely vulnerable during stress caused by a diet. The use of fibractine for 1 sachet per day from the first day and for all diet significantly increases the chances of a good result.

This table shows what can be eating during the day.

Meal	Option 1	Option 2.	Option 3.	Option 4.	Option 5.
	Yoghurt flakes, fruit and coffee / tea.	Rice porridge with dried fruits and green tea.	Buckwheat salad and tea.	Oatmeal with baked apple and tea / coffee.	Curd casserole and toast with butter, juice or green tea.
	Yoghurt and walnuts.	Banana and kefir.	Decoration of rosehip and cottage cheese.	Apple and yogurt.	Banana and yogurt.
	Fish soup, stew vegetables, boiled chicken breast, compote.	Vegetable soup, goulash, potato mashed potatoes, juice, vegetable salad.	Dark rice, cereal, baked fish, vinaigrette.	Borsch, buckwheat porridge, chicken cutlet, compote.	Cabbage soup, fish cutlet, puree of potatoes, juice.
	Yoghurt or cottage cheese.	Toast with cocoa, cottage cheese.	Yogurt with figs or dried.	Fruit salad, crackers.	Dried fruits with nuts and yogurt.
	Vegetable salad with a fish cooked on the grill, yogurt.	Vegetable stew with fish and bran bread, tea.	Chicken fillet with vinaigrette, green tea.	Vegetable stew and ham, tea.	Steak with vegetable salad and green tea.

Method of preparation of products and its role in proper nutrition

The main rules of the nutrition of which were described above, also include special methods of cooking. So, it is better to abandon the use of pans in general, because the supplement food does not affect the stomach and the liver. The perfect cooking helpers will be a multicooker, a steamer, an aero grill and a simple pan. You can bake products and in the oven.

Conclusion

Remember the basics of proper nutrition for women's weight loss is easy, it will be very soon after switching to a healthy menu, and it is possible to notice it not only on the figure, but also by the general health condition.

The operation of the gastrointestinal system plays a crucial role for the entire body, although many people do not know about it. Mainly the power of immunity depends on it, because the protective cells are born in this body. Feed right - it means inside and outside!

Is not a drug; Before use, it is recommended to consult with your doctor.

Today you can find a lot of information about proper nutrition. However, various sources can give different information. Very often you can find messages that, when complying with the correct nutrition, you need to abandon the consumption of protein, flour products, sweets, fatty dishes. Really? These products are quite calories and their large amount is postponed in the form of adipose tissue. However, it is not required to refuse with proper nutrition from these products. Proper nutrition provides for limiting the consumption of calorie products, but not an exception to them from the diet. Once or two a week you can pamper yourself and eat a favorite dish. Compliance with the diet, nutrition and consumption of small portions of food will help get rid of excess weight and maintain a figure in the perfect mill.

Main rules for weight loss:

You need to eat 5-8 times a day. Nutritionists recommend to eat when a feeling of hunger arises. About power mode, read in this article.
Portions of dishes should be small. First, it is necessary to reduce the familiar portion of half, and in a few weeks to go to a portion of food that fits into a glass.
It is necessary to give preference to natural food. It is advisable to limit the consumption of semi-finished products, sweets, carbonated drinks.
Every day you need to prepare meals with vegetables and fruits. They help reduce the calorie content of the main dish and quickly quench the hunger.
In a daily diet, you need to include various foods. N. do not eat products that are rich in one group of nutrients.
Cooking food is needed in a slow cooker, steamed or boil. Once hours of cooking can not be used animal fats.
It is necessary to give preference to simple dishes. They are better digest and accelerated metabolism. Do not miss our article "Food with weight loss and workouts."
Breakfast necessarily. For breakfast you need to take porridge, dairy products. They are rich in carbohydrates that provide the body with energy for a long period of time.
For lunch you need to take protein food. Proteins need to restore cells. It is better to give preference to low-fat varieties of meat and fish. Meat and fish dishes need to complement vegetable salads.
For dinner, you can take vegetable dishes, fruits and dairy products. At night you can not consume calories. After all, the calories obtained do not have time to be used, so they are postponed about the reserve.
Between the main techniques of food (breakfast, lunch, dinner) you need to do several snacks. You can take dairy products, fruits and vegetables. Read our article "Rules for Barmenting Menu".
Breaks between food receptions should be no more than 2-3 hours.
No need to exclude from diet products that contain fats. In the daily menu, you need to include marine fish, nuts, seeds, vegetable oils.

People who decided to lose weight using proper nutrition should be aware. You need to have knowledge that will help control your diet. The transition to proper nutrition should be gradual, not sharp. Proper preparation and use of food will help improve the shape and health. Therefore, each person must decide what is more important for harmful products, or a beautiful, healthy and young body.

Creating a beautiful body for three months is inextricably linked to the need to limit ourselves in the daily use of a large amount of calories. It should be remembered that not all of them are the same, and therefore, knowing what kind of calories it is necessary to give preference, the process of getting rid of unnecessary kilograms will be much faster.

In addition, it is necessary to remember that the optimal and safe pace of weight loss is 1-2 kg per week. A faster weight loss negatively affects the body of the body as a whole.

How to Lose Weight: Useful and Harmful Products

To lose weight for 3 months, keeping the result for a long time, you need to completely change the entire system of nutrition, forgetting about diet and starvation. Only proper nutrition with moderate physical exertion will help get a beautiful and healthy body for life.

First of all, you need to throw out all harmful products from the refrigerator and your life: packaged juices, mayonnaise, beer, semi-finished products, cookies, candy, canned food, ketchup, sugar, shop salads, chips, gas. All these products do not benefit, and therefore, having got rid of them, the body will not lose anything. I remove them, experience hunger you will not. To do this, simply replace all the harmful products for useful.

A thinning man's ration should consist of low-fat meat, fish, low-fat dairy products, cheese, vegetables, croup, greenery and fresh juices. You can completely abandon meat, replacing it with bean.

To get a beautiful body for 3 months, you can not forget about unloading days, the benefits of which most modern nutritionists say. But it is necessary to make them no more than once a week, eating some one product on this day. It may be kefir, buckwheat, apples, cottage cheese, etc. Unloading day contributes to the purification of the body and remove excess water from it. This will help reset a little weight.

How to lose weight for 3 months: water

We must not forget about the water that should become a favorite drink not only for the time of weight loss, but also for life. Simple clean water not only interrupts appetite, but also makes the skin more moisturized, and also contributes to the removal of slags from the body. You need to drink at least six glasses of simple water, not counting soups and other liquid food. In addition to water, you need to drink green tea or herbic decoction. Black tea and coffee - not the best friends of weight loss, so it is better to refuse them.

To make a beautiful body for 3 months, you need to eat about five times a day in small portions. In this case, it is impossible to skip breakfast, which should not be later than an hour after you got out of bed. A tight breakfast will allow you to run the work of the stomach and do not overeat overnight. When preparing breakfast, preference should be given to dishes from complex carbohydrates (porridge), saturating the body for a long time.

After breakfast, you need to make a snack with fruit, kefir, yogurt or vegetable salad. For lunch and dinner you need to use protein food. In the interruptions, you can eat one fruit or salad. Immediately before bedtime, it is recommended to drink a glass of low-fat kefir. The last meal must be no longer than 4 hours before sleep.

"You are told right to lose weight" - this recommendation gives us from each television screen, they say loudly on the radio, they strongly write in the books and repeatedly mention in journals, newspapers, Internet. Many gears were removed on this topic and a large number of publications were published. But how to eat right to lose weight?

Among such a tremendous amount of information, various tips and recommendations based mainly on scientific research and medical studies, it is sometimes difficult to find "Truth", applicable to the usual life of the average citizen.

Meanwhile, finding the right among the mountains theory, having the right to be sometimes necessary. So I started looking for an answer to the question of proper nutrition for weight loss.

As a person who reads and interested in the culture of the past, I tried to look at the question of proper nutrition from the position of our (in a generalized sense) ancestors. (In more detail about proper nutrition). The answer was relatively fast. In wise French, which hear large gourmets and connoisseurs of exquisite yokes, there is a faithful, albeit a bit "dark" saying: "A person will make himself a grave of his own jaws." In addition to it, another proverb is mentioned: "What is underponging the butcher, then overpaid a pharmacist." Such sayings could not be random, they were noticed and transferred from generation to generation, "shlifuya" and "honing" as if precious stones, making them "sharper", concisely, more precisely. They, like the interpretation, left to descendants, it is impossible to reveal the essence of modern nutrition science, science with which, to some extent, is facing each of us. So how to eat right to lose weight?

Proper nutrition for weight loss. We prepare in a new way.

Proper cooking plays an important role, since it is this process that affects the main qualities of the finished dish: its energy value, the safety of useful vitamins and trace elements, component composition, and so on.

Preparation of food on water (cooking, quenching) and to a pair will reduce the volume of culinary fats used, and it means to make dishes easier, low-calorie. This is one of the important items of proper supply for weight loss.

In addition, it is not necessary to forget that as a result of heat treatment, a large percentage of vitamins and trace elements contained in products are destroyed. A steamer allows you to maintain a maximum of useful substances, boiling in a saucepan - a little less, the preparation of dishes in a pan by frying leaves the minimum content of useful minerals and vitamins in the products.

The second rule of proper supply for weight loss. Many modern hostesses, in view of the lack of free time, or for any other reasons, "indulge" their loved ones shopping dumplings, dumplings and other things. Try to abandon semi-finished products, especially since the semi-finished products from the test. Do not consider the anti-flame, but in the "factory test products", whatever high quality and tasty it, is used, as a rule, egg powder, which is several times the caloriener of ordinary eggs.

The third rule is how to eat right to lose weight. In a number of eastern countries living according to the rules of Buddhism, and, in particular, in India, there are their own rules for eating food. Perhaps their origins originate in Tibetan medicine, but not agree with them. In accordance with these rules, a person should eat fresh, just cooked dishes. According to Indian wise men, the cooled and re-rapid food loses its useful properties. Taking this into account, the next Council should consist of using a small pan and prepare only limited (one-time) volume. I would gladly voiced this "edification", but, given the employment of modern women, I can only recommend the use of the most fresh food and at least the grate dishes.

Fourth Power Rule for Slimming. Practicing proper nutrition, try to stick to the average number of calories used. The speech here is not about the scrupulous counting of energy value (never engaged in it), but about intuitive product compaction and their nutritional value. Leave the "Higher Accounting" to others. You probably know that the Calorier: a plate of vegetable soup or a sweet biscuit cake? Take advantage of this. It is easier for your body to recycle certain, approximately equal volumes of food and its energy value, rather than get 1500 calories today, and tomorrow - 3000. Calculate calorie dishes by reference

The fifth rule of proper supply for weight loss. One day I happened to hear the phrase uttered by one elderly, but very wise woman who managed to keep a good figure and truly aristocratic appearance before older age. Distinguishing from many due to their upbringing and culture, she said: "Since childhood, we teach our children only clean water". Be sure to drink a day at least one and a half liters of pure water.

The sixth rule of proper supply for weight loss. There is a saying-stick, mentioned, as a rule, men: "Once a day, soup should be in the stomach." And she, as usual, is true. Liquid food is easier to absorb, being useful for the stomach and digestion as a whole. More often, prepare soups and all sorts of liquid and semi-liquid dishes.

Applying the above tips in practice, I tried to bring my diet to the maximum compliance with the norms of healthy and proper supply for weight loss.

Since in my situation the question was not only in the normalization of metabolism, but also in excess weight, I tried to reduce the amount of calories consumed as much as possible:

Another important change was periodically suitable "unloading days".

How else to eat right to lose weight? This is arranged unloading days and light dinners..

Some of us mistakenly believe that the discharge is considered "hungry" days. This is not true. Being an opponent of starvation as a whole, I consider it acceptable only in the case when it requires an individual state of health or the body as a whole. Otherwise, you can arrange a "rest" with your digestion by reducing the volume and changes in food composition.

Having tried a series of diet, I learned several challenges of unloading days from which you can choose the most suitable and convenient for you. Data "Recipes" is acceptable to use as a daytime menu or replaced with their help separate meals (for example, dinner).

Milk and black bread. Milk is rich in calcium, it contains carbohydrates (milk sugar), a certain percentage of fats (I prefer not skimmed, and Milk or high fatty milk). If there are no individual contraindications, it is useful for the body, together with black bread, gives a feeling of satiety. On average, for one day, 1 l milk and 100-150 g of black bread were calculated. If desired, the number of products can be changed.

Apples. If the acidity of the stomach corresponds to the norm, then a good unloading is an apple day. Apples can eat unlimited quantity. So you not only arise the rest of the body, but also fill the stock of iron, potassium and other useful trace elements present in the composition of the fruit.

Buckwheat or rice. For such a unloading day, it is boiled or (if it comes to buckwheat) soaked for a night of a number of cereals. Supplement can serve fresh rubber or cooked carrots. The exact volume of buckwheat or rice is not installed (remember, only one kind of cereals on the day is selected), because A large number of sickness of the same type eat will not work, but it is completely naked - quite.

Kefir. Like any fermented milk product, kefir is useful for the body, unlike whole milk, it raises food allergies (digestion disorder), therefore acceptable to more people. It is possible to drink it approximate 1-1,5l, if you wish, adding the handle (small) homemade crackers.

Cabbage. Normal fresh cabbage. Its volume is not limited during the day.

Each of the listed discharge days can be supplemented with mineral non-carbonated water. It is advisable to arrange unloading days no more than 1-2 times a week.

Using in practice these tips on proper nutrition for weight loss and unloading days, you can establish metabolism and, as a result, reset a few kilograms, improve skin condition and overall well-being. Watch your health, choose high-quality products and just that it is not unavailable, more often smile.

Sincerely, Tatyana Raduga.

So, you want to lose weight by 10 kg. Of course, this number of each other, someone would like to lose a couple of extra kilograms, and someone just needs to get rid of 50.

We all know that to lose weight should eat right and do exercises. But when it comes to business, which is more important: choose a salad as a side dish instead of fried potatoes or sweat a couple of hours in the gym?

In this article we tried to answer this question.

How can we reduce weight? What is more important: diet or exercise?

These question often ask people seeking to lose weight. At the physiological level, weight loss and weight gain rotate around calorie consumption and consumption. Simply puts: We lose weight when we spend more energy than we consume. Conversely, we gain weight when you eat more calories than we spend. Energy in physiology is measured by calories, and we get calories with food. In order to get rid of 1 extra kilogram, you need to burn 7.716 calories, which can be achieved using exercises or diet.

So, spending energy more than you can take in two ways:

. Increasing its physical activity, you increase your need for calories and start spending more calories than before, consuming the same.

Diet . Energy consumption remains at the same level, but the level of calories consumed artificially decreases.

In this article we will look at the minuses and advantages of each method.

// How to lose weight by 10 kg using exercise

In order to understand why a weight loss program oriented to exercise can give low efficiency, it is important to understand how we spend our calories.

We spend the bulk of our calories every day only to "stay alive." This is the energy that is necessary for the body to maintain its functions without performing any other physical exertion, that is, breathing, digestion of food, cutting muscles, etc. The number of calories you need depends on such indicators as growth, weight, age and gender.

Let's imagine that you are a woman of medium height, 35 years old, weighing 75 kg. You are driving a sedentary lifestyle, do little exercise, and your work does not imply any physical activity. You are interested in the question: how to lose weight by 10 kg.

To begin with, we will calculate your BSM - basal metabolic rate (metabolism). This is the energy that is necessary for the body to maintain its functions without performing any other physical exertion, that is, the metabolism of rest.

To calculate the BSM, we use the following formula:

BSM = (9.99* M.) + (6.25* R) – (4.92* IN) + (166* P) - 151

M. \u003d Your weight in kilograms

R \u003d Your height in centimeters

IN \u003d Your age

P \u003d Floor Coefficient: 1 - for men, 0 for women.

BSM for a woman from our example is approximately 1500 calories. Let's assume that you spend about 2,000 calories daily. After all, you at least go to the parking lot to the car or make periodic trips to the refrigerator.

In order to lose weight by 10 kg, your goal is incineration of 2500 calories every day. Thus, you will create a deficit of 500 calories daily or 3500 calories every week. 3500 calories are almost 0.5 kg of fat. Theoretically, you must say goodbye to almost two kilograms.

In order to achieve such an energy consumption, you need to burn 500 calories with cardio daily. Here are exemplary activity options that will help you achieve this goal:

stroll : 8 km on their two;
Run : 8 km already running;
Basketball : 1 hour;
Bowling : 1.5 hours with balls;
Bicycle : 40 minutes in moderate pace;
Rowing simulator : 40 minutes of rowing;
Swimming : 45 minutes;
Sex : 2 hours (dream).

Thus, in order to lose weight by 10 kg, you need to practice 5 months. During this period, your figure will acquire the desired form. You did not hear: 20 weeks, daily classes without days off . It is not every ...

Of course, no imputed instructor will advise you such a program. Not only because it is physically labor, but also because health it is unlikely to add. Such a load is not shown even in the most healthy young people, what to talk about people of secondary and older and about people with various health problems (which often accompany over-weight owners). You will also add not too strong willpower and constant shortage of time.

The minus of this method is also the fact that you do not control your nutrition. Thus, you can easily be inadvertently moving, which will destroy your entire result from work in the hall. Exercise increases appetite and it will be very difficult for you to keep yourself from unwanted food.

This is confirmed by numerous studies. People often overestimate the number of calories burned by them for training and almost always after exercise increases the number of calorie consumed.

Output:

Given the fact that most of the energy we spend on maintaining our life functions, the share of calories consumed by us during exercise, hardly leaves its mark in its total calorie flow rate. Our body is doing most of our work for us, even before we put on sneakers.

Exercises are capable of making your muscles more, stronger, stronger. But they are not able to locally remove the fat layer, which actually hides the muscles. Lose weight by 10 kg and get rid of fat, I use only physical exertion, it is possible, but it is very difficult. What are we still options?

// How to lose weight by 10 kg with a diet

Considering what to lose weight and get rid of the belly only with the help of exercises is very difficult, we offer you another option without the use of physical exertion at all. This option is possible only with the correct diet.

Let's come back to our example (75 kg, 35 years). If you lower the level of daily calories up to 1500, it is possible to get rid of fat and without Cardio. Of course, this process is also not fast, but with the right diet without diets, assumed hunger, you can achieve your goal.

Proper balanced nutrition will help not only remove unnecessary fat, but also gives good health and health. From the calorie food is growing belly, from which no sports exercises will be helped. To lose weight by 10 kg, you need to abandon harmful food and go to healthy food. In no case we advise you to abandon the nutrition at all, in some cases not to start there is less, but we suggest you learn to eat right.

How to eat to lose weight, what products provide excellent well-being?

It should be used natural, untreated products to which humanity is adapted. Studies have shown that such products are very useful for health. The diet should consist of porridge, fermented milk products, fresh vegetables and fruits, eggs, fish, meat. Fat need to consume vegetable, as well as fish oil, which contains omega-3 polyunsaturated fatty acids. It is necessary to consume more products containing protein to give the body a sufficient amount of energy and not accumulate fat.

It is necessary to eat as often as possible - 5-6 times a day with small portions. It is necessary to speed up metabolism, that is, the metabolism. The size of the portions can be at the beginning of 200-250 grams.

What do you think diet is the best way to get rid of excess weight? Obviously, yes, but, of course, the best method is the combination of the first method and the second. 3-4 days of cardio sessions per week with proper nutrition will allow you to quickly and more efficiently get rid of unwanted weight, and at the same time you will not have to move to live in the hall.

Let's summarize: which gives us the combination of two methods:

You do not need to deal with hours in the hall 365 days a year;
You are confident as a result, because hardly control your diet.

3 steps on the way to slimming

So, we gave you a lot of information testifying that exercises, as an independent weight loss method, is relatively ineffective or even counterproductive.

We offer you three steps that will make your work on excess weight correction more successful and productive.

Step 1: Determine the daily demand in calories.

During the week, write to the notebook everything you eat. Based on this list, determine the average calorie amount that you consume per day.

Step 2: Minus 300 calories.

Take up 300 calories from the resulting number. Consume the resulting calorie number for 2 weeks. The initial weight loss is usually associated with a decrease in fluid in the body, which occurs due to a decrease in carbohydrate consumption and sodium levels. If your result is less than 0.7-1 kg every week for 3 and 4 weeks, reduce the number of calories consumed by 200 more.

Step 3: Add Cardio.

Start with two workouts per week for 10 minutes each. Do not make superman! Make as much as you can. We gradually approach the mode: 3-4 workouts per week for 20-30 minutes each.

To maximize the result, make sure that you use the right balance of carbohydrates, proteins and fats. Men need to consume 180-200 grams of proteins every day (you can increase this number with elevated metabolism). Women must consume 100-120 grams of proteins every day. In order to achieve this quantity, add protein cocktails to the diet.

Make sure that 20-30% of your diet make up good sources of fats. Remember that in each gram of fat contains 9 calories. Determine how many proteins and fats you need to consume per day and remain carbohydrates.

In our example, with proper nutrition and cardio, 3-4 times a week for 20-30 minutes, a person will lose half a kilogram of fat every week.

We draw conclusions

You can even download the press every day, but remove fat from the abdomen and lose weight, due to the exercises, it is unlikely to succeed. No matter how much you have done twists, that is, the lifts of the body for training the press, the amount of fat in the abdomen area does not decrease, if you do not lose weight as a whole. Certain a well-balanced diet will help you with an excess fat breakthrough. Practice shows that the relief and drawing of the muscles by 20% depends on the exercise and is 80% depends on the diet.

But we will never be tired of repeating: exercise has a lot of advantages to human health, which go far beyond only one weight loss. Hundreds, if not thousands of research proved that physical activity can improve the state of the musculoskeletal system, prevent diseases of the cardiovascular system, lung disease, diabetes, cancer, neurological diseases and depression.

In addition, studies show that diet, which are carried out in the program with exercise, allow you to lose weight at the expense of fat, and not due to muscle mass.

Of course, the weight is lost in the kitchen, but health is achieved in the gym.