Where to start losing weight: motivation, the basics of proper nutrition

There is hardly a person who would not want to have an ideal figure. And most often, to achieve it, you need to get rid of excess fat deposits. Of course, you can torture yourself in the gym until you faint, or you can constantly go on all kinds of diets, arrange fasting days, or practice split meals.

But anyone who has encountered the problem of being overweight knows how difficult it is to lose pounds and how quickly they come back. Fortunately, there is a relatively easy way to lose weight once and for all - this is the so-called proper nutrition. Moreover, it is easy to modify both for weight loss and for maintaining weight or even gaining it if necessary.

What is the difference between proper nutrition and diet?

Most people don't see any difference between PN and diets. Most often, this is what causes them disappointment. What are the main differences between PP and diet:

1. The main goal of the weight loss technique is to get rid of excess weight. After all, the diet itself implies this. As a result, the diet is reduced and some foods and drinks are excluded. Depending on the type of diet, do the following. Some cut carbohydrates, others reduce caloric intake. There are more stringent weight loss systems - mono-diets. The main thing about them is weight loss. At the same time, the main goal of PN is to eat wholesome and healthy food, as well as improve the body’s vital signs.
2. An important difference between PN and diet is dietary restriction. As a result, the immune system is weakened and the condition of hair, teeth and nails deteriorates. PP helps improve health and appearance. The functioning of the digestive organs improves, stomach pain, cramps and other negative symptoms decrease.
3. The time frame is another difference between PP and diet. After all, the latter is observed for a certain time. And proper nutrition can be practiced throughout your life.

Therefore, it is important to choose the most useful method that will help maintain normal weight and excellent health.

Let's sum it up

From the above rules and recommendations, we can highlight the basic requirements that a proper lifestyle and diet must meet:

• optimal combination of proteins, fats and slow carbohydrates;
• food must be cooked in a steamer or oven;
• eating food 5-6 times a day;
• maintaining water balance;
• regular physical activity;
• healthy sleep.

If you follow these simple rules, you will soon see noticeable results. The main thing is to start and not be lazy, and also to follow a regime, making sure to devote time to regular physical activity. This lifestyle will help not only achieve the desired slimness, but also improve your health. It is quite difficult to start losing excess weight and constantly monitor the process, but you should always remember that with effort and work on yourself you can achieve amazing results.

Principles of nutrition for weight loss

There are several basic rules that will make it easy to lose weight:

• Caloric content of the diet. The weight loss regimen involves limiting the nutritional value of the daily menu. You need to create a calorie deficit to effectively lose weight. The rates for men and women are different. The daily calorie intake of girls is on average 2000 kcal. To reduce weight, it is enough to reduce the indicators by 10-20%.
• All calories need to be accounted for. During the period of weight loss, it is important to determine the nutritional value of the diet. Many of those losing weight take into account the calorie content of only main meals and completely forget about snacks. This is especially important. After all, calories are present in all dishes.
• Snacks should be right. Many people do not even suspect that extra calories appear precisely because of them. You should not eat chips, crackers and buns with coffee. Only healthy food can be beneficial. For snacks, you can use cottage cheese, nuts or natural yogurt.
• You need to exclude fast food from your diet. It is not recommended to include them in a weight loss diet. You can make healthy burgers yourself.
• Foods that cause appetite should be avoided. Avoiding such foods will make it easier to cope with the weight loss process. First of all, you should abandon ready-made store-bought products and semi-finished products. They contain a flavor enhancer - monosodium glutamate.

All these weight loss principles will speed up the weight loss process.

How to start the weight loss process

Usually the hardest part is starting to lose weight. To do this, you can use the following principles of nutrition for weight loss:

1. First of all, you need to decide on the caloric content of your diet. The main thing in this situation is to take into account the level of activity. After determining calorie content, those losing weight begin to look at many things in a new way. A piece of cake weighing 150 g and containing 600 kcal will not seem entirely necessary to them. After all, it makes up a third of the diet.
2. It is necessary to conduct an audit in the refrigerator and get rid of harmful food. This includes sauces, canned food and more.
3. You need to get into the habit of keeping a food diary. As a result, those losing weight can determine the number of empty calories throughout the day. You need to record not only your food, but also your well-being.
4. Fried foods should be excluded from the diet. If you count calories accurately, even eliminating these foods will reduce weight. Instead of fried cutlets, you can make steamed ones.
5. The quantity of flour products must also be limited. Bread and pastries should be consumed in minimal quantities before lunch.
6. You need to drink more clean water. You need to drink 2 liters of water per day.
7. You should not sharply limit your diet. If you start following the principles of PP for weight loss too quickly, this can lead to breakdowns.

Most people are interested in how much weight can be lost. In many ways, the results depend on the initial body weight and the goals set. People with more weight lose weight faster.

By reducing the calorie intake by 20%, a woman can lose 400 g per week. At the same time, they will lose 2 kg in a month.

Harmful products

One of the most important principles of proper nutrition is avoiding unhealthy foods. If you want to lose excess weight without much effort, then you need to work on your eating habits. For example, you are used to enjoying fast food during your lunch break at work, eating it with chocolate cake and washing it down with soda. You will need to completely give up this habit by replacing unhealthy foods with healthy ones.

The list of prohibited foods includes the following foods:

• sausage;
• smoked meats;
• semi-finished products;
• crackers;
• chips;
• canned food;
• bakery;
• ketchup, mayonnaise and other sauces;
• soda and packaged juices.

You should also avoid products that contain trans fats, preservatives, soy, and palm oil. It is recommended to minimize the consumption of alcoholic beverages and confectionery products.

The weight loss process should begin by cleaning the refrigerator. Remove all foods that are on the list of prohibited foods. If you don’t do this, then at some point you will definitely eat a piece of sausage, which will certainly be followed by another one. This will only lead to an eating breakdown, after which the weight loss process will have to start all over again.

Why is it important to eat a balanced diet?

The principles of proper nutrition for weight loss include maintaining a balance of fats, proteins and carbohydrates. As a result, you can make your figure slim and improve your well-being.

Proteins are built from amino acids that are important for the body. They are indispensable in the processes of cell building and tissue regeneration.

A diet for weight loss must include protein foods. They consume 0.8 - 1 gram per kilogram of weight.

Ideal sources of protein include: peanuts, walnuts, lean poultry, beef, cottage cheese.

Carbohydrates are necessary for the body to function normally. According to the principles of weight loss, they act as fuel for many processes within the body. At the same time, it is necessary to avoid foods such as pastries, sugar and white bread. They are what lead to excess weight gain.

Carbohydrates for weight loss are slow. They are present in durum wheat pasta, rye bread and sugar.

Fats are also essential for weight loss. In moderation, they are important for the body. Fats take part in the synthesis of vitamin D and in the production of sex hormones. It is important to consume them in the correct quantity.

According to the principles of weight loss, it is necessary to limit the amount of food containing cholesterol. It is best to include polyunsaturated Omega-3 acids in your diet. They are not synthesized in the human body and must be obtained from food. The substances are found in nuts, flax seeds and sea fish.

Vitamins and minerals are also necessary for the body, especially during weight loss. These substances are needed in minimal quantities. However, their role is difficult to overestimate. Vitamins and minerals take part in the digestion process and regulate metabolism.

What foods can you eat?

The list of permitted products for weight loss during PN is quite extensive and varied:

• meat;
• lean fish and seafood;
• cereals and legumes;
• vegetables;
• fruits;
• fermented milk products;
• nuts and dried fruits (in small quantities).

The top 7 products whose benefits have been scientifically proven deserve special attention:

1. Grapefruit is rightfully recognized as a natural fat burner. It contains a large amount of vitamins with minimal calories.
2. Oatmeal is rich in complex carbohydrates. They are the fuel for the body.
3. Tomatoes are a universal ingredient for many dishes. Prevents the development of cancer and heart attack.
4. Broccoli contains an active substance called sulforaphane. Many heart medications have been created on its basis.
5. Unrefined vegetable oils are a source of polyunsaturated fatty acids. These varieties include olive, sea buckthorn, sesame and linseed oil.
6. Whole grains – protects blood vessels from the formation of atherosclerotic plaques and helps to lose excess weight. This group includes cereals such as millet, buckwheat, oatmeal, and brown rice.
7. Greens – contain chlorophyll, which suppresses the negative effects of junk food. Parsley, lettuce, cilantro, dill, basil, and spinach have antioxidant properties.

It is worth noting that the list of the healthiest foods was compiled on the basis of a 20-year study by scientists from the National Cancer Institute and the International Heart Association in the USA.

What should be included in a diet for weight loss

The basic principles include the correct choice of products. To build the right menu, you can include the following products:

1. Lean meats. These include: rabbit, beef, rabbit, chicken, turkey.
2. Legumes.
3. Dairy products. These include: cottage cheese, yogurt, kefir, sourdough and cheeses. It is important to avoid completely low-fat foods because they contain harmful trans fats.
4. Cereals.
5. Whole wheat bread.
6. Pasta made from durum wheat.
7. Fresh fruits, vegetables and herbs.

The diet for weight loss should not include: fast food, processed foods, sweet carbonated drinks, breakfast cereals, baked goods and other sweets.

Principle No. 7 Reduce the amount of animal fats

Try to eat low-fat meat products (fish or poultry). If it's chicken, chicken breast is better than thighs.

The maximum serving size at a time is 120-160 grams.

Limit the consumption of semi-finished products: sausages, sausages, pates.

Due to the intake of large amounts of animal fats, the risks of increasing the level of bad cholesterol and the development of various diseases (oncology, heart disease, obesity, diabetes) increase.

How to create a menu

The principles of proper weight loss include several points, including diet planning. To do this you need:

1. Calculate your daily calorie intake.
2. Keep a food diary.
3. Determine a list of foods that can be consumed for weight loss.

When these points are completely decided, proceed to drawing up a diagram:

1. Breakfast. It includes slow carbohydrates and a fresh fruit or vegetable. Second option: protein and fruit (vegetable).
2. Dinner. The first option is protein, green vegetables, legumes and fruit. The second option includes: slow carbohydrates, vegetables and dairy products.
3. Dinner. Protein from fresh vegetables and fruits. Another option is slow carbohydrates, vegetables and fermented milk products.

Each appointment includes 2 options. This will allow the person losing weight to choose the most appropriate set of dishes.

Principle #8 Eat more complex carbohydrates

50% of the daily value comes from carbohydrates. They are the main source of our energy. Today, many people have significantly reduced their consumption of complex carbohydrates, replacing them with simple (refined) foods.

But it is complex carbohydrates that are useful - glycogen, starch, fiber, pectin.

Main suppliers of complex carbohydrates:

• Vegetables (potatoes, cabbage, beets, carrots, celery, pumpkin, olives, cucumbers, tomatoes, lettuce, spinach)
• Fruits (apples, pears, peaches, pomegranates, citrus fruits)
• Wholemeal bread
• Cereals (oatmeal, buckwheat, wheat, rice, millet, barley, pearl barley)
• Legumes (soybeans, beans, lentils, chickpeas)
• Durum pasta