Human eating habits and preferences have evolved over millions of years.It is quite difficult to change them radically, but they can undergo small corrections.The problem of overeating and obesity is particularly acute for humanity today, and the percentage of people suffering from obesity is the highest in developed countries.Obesity leads to problems with the cardiovascular system, which can significantly shorten your life expectancy, 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.
Very often, in order to lose extra pounds, people try to severely limit their diet.This does not always lead to a positive result.If they manage to lose a few pounds, there is a risk that they will gain them back after the diet is over.
What rules must be followed to get back in shape and consolidate results?
Rule 1: Eat frequent small meals
Nutritionists recommend eating 5-6 times a day, always in small portions.In that case, it is necessary to monitor not only its weight, which should be approximately 250-350 grams, but also the calorie content of the food consumed.As for the calorie content, such a single portion should not exceed 400-450 kcal.The total number 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, hard-to-digest carbohydrates should be eaten in the morning.In the evening, you can use dishes that contain protein and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of plain water a day.The quality of the city's water supply leaves much to be desired, so it is necessary to buy bottled water.To save money, it is better to order it in large containers at home than to buy it at the store.Experts do not advise you to drink carbonated water, sweet water, tea, especially at night, because it can lead to swelling.
Rule 3: Don't limit yourself too severely
You should not strictly limit yourself in the choice of food products;from time to time you can indulge a little with your favorite foods, even if they are harmful to your figure.
Here is an approximate diet that will allow you to maintain a normal weight:
- Breakfast.Experienced nutritionists advise to prepare dishes for breakfast that contain complex carbohydrates and do not contain large amounts of protein.Various porridges (buckwheat, millet, oats) correspond to these recommendations;you can also make sandwiches, eat cheesecakes, fresh cheese, preferably not too fatty and without sugar.As a drink, use tea, coffee, preferably without sugar or with milk.
- Protein foods, mushrooms, meat and poultry are suitable for lunch.You can use various vegetables as a side dish.The best option would be if your daily routine allows you to consume light soups with little fat.The division of lunch between the first and the second is not justified;you have to choose one thing.Instead of compote, it is better to drink juices or eat fresh fruit.
- Food that is not too fatty and contains not very heavy proteins (poultry, seafood, lean veal) is suitable for dinner.To replenish your 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 too low;you can almost refuse to eat them.Bread contains a lot of carbohydrates and is a relatively high-calorie product;its consumption should be limited.
Rule 4: Correct and active lifestyle
And finally, here are a few more important recommendations.Your diet must certainly be rational and balanced;you have to plan it in advance, at least a week in advance.Do not forget about sports, discard bad habits.Our advice here is general, so we recommend that you consult a nutritionist and choose an individual diet system for you, specifically aimed at curbing excess weight.