Three simple rules for losing weight
Of course, the easiest way to lose weight is by diet. But, not always and not at all it turns out. If it were so easy, I spent a week or two on a diet and that’s it. Weight returned to normal, the body became slim, my health improved – but it doesn’t. But it happens the other way around. Rushing to different extremes, and diets are not the worst, we get stress on the body and the terrible consequences of all kinds of teas and tablets on our body. What to do? There is a way out – there is everything, but rightly and at the right time!
Let’s look at the effects of diet on our bodies. You made a decision and went on a diet. As a rule, diet is a limitation of certain products. The body experiences stress during the diet. Well, think for yourself. You ate varied and the body got used to the intake of certain foods. During the diet, you deprive him of everything that he is used to and the body decides that you will continue to starve him. Therefore, he begins to accumulate reserves just in case, and as a result, extra pounds are returned again.
So, let’s give up strict diets, but just for some time try to adhere to the so-called “proper nutrition”. What does it consist of? Of the three simple rules.
The first rule is to eat often at certain hours!
Each person must build their own power grid. Someone wakes up early, someone late. Therefore, the first meal should be 15-25 minutes after you wake up. To begin, drink a glass of warm boiled water with 1 tsp. lemon and 1/2 tsp honey.
Then comes breakfast. Breakfast should be hearty. Scientists have found that people who do not neglect breakfast have a lower BMI (body mass index), and not only consume fewer calories but also eat less during the day. In addition, the right breakfast for weight loss is one that contains products that activate metabolism. When we skip breakfast, the blood sugar drops and hunger rises in the morning, which leads to eating high-carbohydrate foods of dubious quality at lunchtime, which is a guaranteed way to gain weight. One way to keep your sugar level stable and control your appetite is to eat enough protein for breakfast: ideally, breakfast can consist, for example, of an egg-white omelet and low-fat yogurt.
Less saturated proteins and lettuce or other vegetables for lunch will provide you with a feeling of satiety for several hours. In the middle of the day, you can have a bite to eat foods containing protein and fiber – for example, a hard-boiled egg, low-fat cheese, and energy protein bar – thanks to this, at 16:00 you will no longer rush to save carbohydrates.
By dinner, you will not be so hungry, and you will be satisfied with lean meat and salad or some other vegetables. If you want to chew something late at night, try raw cereals, sugarless marmalade, or low-calorie frozen juice.
Remember that in order to drive off excess weight, you need 5-6 meals a day, or as it is also called – fractional food. This is a special eating regimen in which the daily ration is crushed into small portions. Fractional nutrition involves very frequent meals – usually at least 3 hours later. In any case, the interval between meals should not exceed 4-4.5 hours.
The second rule is to eat in small portions!
Eat-in small portions and for this choose small containers for food. Recent studies have shown that if people use large plates and, moreover, put food on their own, they really eat more. In one study, the results of which were published in the American Journal of Preventive Medicine, 85 subjects were asked to eat an ice cream vase. Moreover, all the vases and spoons were of different sizes. Scientists found that the participants in the experiment, who got more bulky dishes, ate ice cream by 31% more. If the ice cream was placed in large spoons, then the plate turned out to be 14.5% more dessert. Therefore, although the plates are large in size and look beautiful, save them for special occasions. Remember, as soon as you see a large capacity, you will naturally want to fill it!
The secret of success also depends on the proper filling of your plate. Half of your plate should be occupied by healthy vegetables, a quarter – lean proteins and another quarter – whole grains. This “design” of the dish will automatically visually increase the serving, and low-calorie vegetables will provide the body with fiber, vitamins, and minerals that will enhance your health. In addition, this way you can control excessive consumption of starch and protein. But remember, even with proper filling, the size of the plate should still be reasonable.
The third rule – eat right!
Correctly – it means not in a hurry, without the intervention of external irritants such as TV, talking on the phone, etc. The main mistake of people who want to lose weight is to eat quickly and on the run. I will tell you this, even if you just stop eating on the go and skip the main meals – you can lose a few pounds. Many refer to the fact that it is very difficult for a working person to adhere to the system. This is all nonsense. It’s just too lazy for a person to cook food in advance and drag it all to work. Much easier to come home in the evening, “swallow” food on the go and lose weight further. We don’t notice how we throw a huge amount of food into our stomach, which in calories exceeds all the necessary daily allowance. We’ll cut the sausage here, there’s a piece of bun, then we’ll have a drink while the main course is being prepared, after which we will also have tea with something sweet (you have to treat yourself, otherwise you haven’t eaten all day!).
And you need to eat, without rushing, carefully and with pleasure, focusing only on food. As a result, you will be full of a small portion of food but eaten slowly, as well as from a large plate of food absorbed very quickly. And one more tip! As soon as you feel that you are full, you should stop eating!
