Human eating habits and preferences have evolved over millions of years.It is very difficult to radically change them, but they can be subjected to small corrections.The problem of overeating and obesity today is especially acute before humanity, and the percentage of people suffering from obesity is higher in developed countries.Obesity causes problems with the cardiovascular system, which can significantly shorten your lifespan, not to mention the fact that from a purely aesthetic point of view, being overweight does not make you a very attractive person in the eyes of other people.
Often, to lose excess weight, people try to drastically limit their diet.This does not always lead to a positive result.If they manage to lose a few pounds, there is a risk of gaining them again after finishing the diet.
What rules should be followed to get back in shape and consolidate results?
Rule 1: Eat small meals frequently
Nutritionists recommend eating 5 to 6 times a day, always eating small portions.In this case, it is necessary to monitor not only your weight, which should be approximately 250-350 grams, but also the calorie content of the food consumed.In terms of calorie content, this single serving should not exceed 400-450 kcal.The total amount 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 is also important.For example, complex carbohydrates that are difficult to digest should be consumed in the morning.In the evening, you can use dishes containing proteins and simple carbohydrates.
Rule 2: Drink plenty of fluids
It is recommended to drink about two liters of ordinary water per day.The quality of the city's water supply leaves much to be desired, so it is necessary to purchase bottled water.To save money, it is better to order it in large packages at home than to buy it in a store.Experts do not advise drinking sparkling water, sweet water, tea, especially at night, as this can cause bloating.
Rule 3: Don't limit yourself too much
You should not limit yourself too 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 body.
Here is an approximate diet that will allow you to maintain your normal weight:
- Breakfast.Experienced nutritionists advise preparing breakfast dishes that contain complex carbohydrates and do not contain large amounts of protein.Various porridges (buckwheat, millet, rolled oats) 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 unsweetened, or with milk.
- For lunch, protein foods, mushrooms, meat and poultry are suitable.You can use various vegetables as a side dish.The best option would be if your daily routine allows you to consume light, low-fat soups.Dividing lunch into first and second is not justified;you need to choose one thing.Instead of compotes, it is better to drink juices or eat fresh fruit.
- For dinner, foods that are not too fatty and contain not too heavy proteins (poultry, seafood, lean veal) are suitable.To replenish carbohydrate reserves, 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 very low;you can almost refuse to eat them.Bread contains a lot of carbohydrates and is a relatively high-calorie product;its consumption must be limited.
Rule 4: Correct and active lifestyle
And finally, here are some more essential recommendations.Your diet must certainly be rational and balanced;you must plan ahead, at least a week in advance.Don't forget to play 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 yourself, aimed specifically at combating excess weight.