Weight loss, or healthy eating is probably one of the most common New Year's resolutions. Unfortunately, if we take charge of its realization in an inappropriate way, it quickly goes into oblivion, leaving in us a bitter aftertaste of defeat. And you just need to change so little to succeed and it writes to you a practice that all life has been on your diet. The tricks I describe here are not a revolution, but if we approach the weight reduction process appropriately, the results will be pleasantly surprised.
Miracles are not there!
There are no miraculous pills, slimming is the process but it can be quite enjoyable.
You will surely already know that miracle pills for slimming do not exist, though there are some supplements and natural products (herbs, spices) that can help us in the fight with extra pounds.
In General, what we eat is the way in which nutrition (diet) in 80% is responsible for weight reduction, exercises are only 20%. Weight reduction must be carried out properly, that is, by supplying the body with all necessary nutrients, so that on the one hand we maintain health and well-being, and on the other we achieved the effect Enjoy longer than using a miracle diet, which can and do bring a reduction but often crummy body ruined, and almost immediate effect of the JoJo.
Well, but in turn.
Perhaps you will be surprised that the water I put on the 1st place but according to me we still do not appreciate its importance for our health. Water helps us to cleanse the body of toxins (including those of carcinogenic), accelerates metabolism, guarantees the body's nourishing, lowers blood pressure and I could exchange it for so long. Thanks to the fact that we are adequately hydrated we eat less, because we often confuse feelings of thirst with a feeling of hunger and instead drink a glass of water we reach for a snack, which our body does not need. An adult person should drink a minimum of 8 cups of water a day, and if he works in an air-conditioned room or weighs more than 80 kg it is more. It is best to recalculate our demand: 30 ml of water per 1 kg bodyweight. I know from experience that people who drink the right amount of water will reduce their body weight more quickly.
What water to choose?
In our market there are many waters, they are mineral waters, spring, tableware and medical treatment. I recommend drinking medium-mineralised water, which not only reproduces our bodies, but also provides us with micronutrients. If you are not sure whether the water you are buying is usually mineral or spring water, you may find it helpful to provide a summary available at: http://wodamineralna.netmark.pl/
It is important to drink water systematically during the day, it is best to start the day by drinking a glass (or two) of water with lemon, which will hydrate us and prepare the body for the admission of food. This is a very good habit, which is worth implementing, and the effect in the form of a kilo reduction or two you'll notice already after about 2 weeks. In order not to forget about drinking water is good to install yourself in the phone application that will remind us of the systematic drinking of water.
In addition, you can help with green tea, especially in winter.
2. Varied diet
The worst we can propose to our body is monotony. It leads to food shortages and badly affects our metabolism. Remember very important nutrients. Try to consume products that will provide your body with protein, carbohydrates, fats, vitamins and minerals every day. Eat products from different groups:
Choose from a full-fleshy, thick groats, wholegrain bread, oatmeal and brown rice – these are products rich in complex carbohydrates that absorb slower and gradually deliver energy to us. They also provide B vitamins and minerals.
Complex carbohydrates are also vegetables that must not be neglected by taking care of the silhouette. Eat them in salads, add to lunch or sandwiches for breakfast. Categorically avoid simple carbohydrates, and to them we include white bread, biscuits and jams, which provide us with a whole bunch of calories and very little energy.
The protein is primarily milk and its preparations. It should be chosen with low fat content, but avoid products marked with the word "light". A wholesome protein will also provide us with white meat, i.e. chicken, turkey or fish. Let's not forget about legumes, such as beans, peas or chickpea, they are rich in vegetable protein. It should be remembered that protein is the main building block of tissues, and additionally gives us a feeling of fullness for longer and accelerates metabolism. What is the conclusion? The protein should be in every meal we eat.
Fats... Also necessary for our body. Try to choose the vegetable, such as rapeseed, oil or sunflower seeds, avocados. Animal fats are limited to the absolute minimum, and preferably replaced with lean substitutes, for example, cream – yogurt, pork – poultry or fatty sea fish such as salmon, herring, mackerel. And most importantly, let's avoid the fried. The more we bake, we are and we cook steamed.
3. Remember the fiber
Dietary fiber is extremely important, as it accelerates the movement of content through the digestive tract, preventing constipation – it binds some bacterial toxins, mytotoxins and heavy metals, eg. Mercury, lead, cadmium. Dietary fibre is a nutrient medium for intestinal bacteria, allowing the proper microflora to be preserved.
4. Eat the right amount of vegetables and fruits, up to 9 servings per day!
This demand has an adult person at a calorie threshold of 2000 kcal. Children whose energy needs are lower should eat 5 servings of vegetables and fruits each day, while people with high calorie requirements (above 3000 kcal) proportionally more (13 servings).
How much is one serving? – It is about 100 grams of edible parts (no ogryzka, skin, pips, tails)
It is important to take care of the variety of vegetables and fruits so as to provide the body with all the vitamins and minerals. To facilitate the composition of meals, vegetables are divided into 5 groups, which should be consumed in the following quantities (averaged recommendations for persons with a demand of 2000 KCAL):
- Dark green vegetables (e.g. broccoli, spinach) – 3 cups/week
- Orange vegetables (e.g. carrots, pumpkin, sweet potatoes) – 2 cups/week
- Dry pulses (white beans, chickpeas, soy) – 3 cups/week
- Starch vegetables (corn, potatoes, green peas) – 3 cups/week
- Other vegetables (tomatoes, zucchini, onion, paprika, lettuce, peppers, cauliflower) – 6.5 cups/week
The recommended portions include fresh, frozen, cooked and canned vegetables. If possible, it is worth trying to make the most part of the daily diet to be raw vegetables – not heat-treated.
Among the fruits choose the most fresh (in winter it is worth the fruit frozen in the season), less often dried, and even less often juices (not recommended due to the lack of dietary fibre).
The 9 recommended portions include both vegetables and fruits, although it is best to eat more of the first. Try to eat every day:
- 5 – 6 Servings of vegetables
- 3 – 4 Portions of fruit
5. How to eat to lose weight?
Especially on a regular basis. This is the golden principle of healthy eating. Regularity. Ideally, you will consume four to five small meals a day, always at fixed times. This way of eating will allow our body to burn the delivered calories faster. Remember to have a healthy breakfast, do not sit in the work of the water alone! Eat a second breakfast by following our advice. If you eat a second breakfast, your appetite for the evening meal will be much smaller. The last meal should be eaten not as everybody is in the morning, about eighteenth. Eat it for two to three hours before going to sleep.
Another important and already our last advice is the way you eat. Eat slowly, small bite. Remember that our brain gets a message about satisfying hunger only after roughly twenty minutes after the start of the meal. Always finish the food, leaving a slight indosyt.
At the end, it is worth adding to our diet fresh fruits and abandon alcohol, because it is empty calories that do not serve our body. Start sports, sleep and live healthily, enjoying a gorgeous silhouette!
6. The Movement
Movement is indispensable if you want to dump excess kilograms and keep your health. Systematic physical activity helps to tweak the metabolism, relieves the effects of stress, oxygenates the body (movement in the open air). But if you have long not grown any sport start quietly from half-hour walks 2-3 times a week. With each subsequent week, extend their duration by about 15 minutes or turn on other activities such as swimming, cycling, pilates.
7. Plan your goal.
It is extremely important for your weight loss to come up sensily. Do not assume the long-term goals for example-40 kg but start with something simpler. For example, in the first month, take care to properly hydrate the body and change only part of dietary habits or positive physical activity. In the next, eliminate other bad habits, start preparing most dishes at home, abandon food in the city. Remember that the goal was real to achieve must be:
- Clarified – e.g. weight reduction of 5 kg within one month
- Mierzalny-5 kg and not a little, I throw the belly, reduce the bacon, I lose weight, etc.
- Attractive – 5 kg will certainly make you feel better and you will want to continue the fight
- Realistic– 5 kg you are able to dump within a month without major turners
Timely, you have a month ☺
Try these tips and share your results in a comment.
Nutritionist, Mom, Kitten, lover of culinary travels. Advice on healthy eating is not just my profession, but also the passion I am willing to share with others.