How to lose weight
In the overwhelming majority of cases, obesity is a cruel retribution for the lack of restraint in food, the result of the cult of food in the family.
Whatever the reasons for the accumulation of extra pounds, to get rid of this heavy load and lose weight, you will have to drastically limit the calorie intake. This creates an energy deficit in the body, which stimulates the use of its own fat reserves, due to which it is possible to lose weight.
And in order not to be so acutely hungry, one must eat often, but little by little. Fractional feeding allows you to get rid of irritability, nervousness, often arising from the feeling of hunger, which is constantly experienced by those who follow a low-calorie diet. It is impossible not to give the following argument in favor of fractional feeding: it is proved that the main part of the body’s energy is spent on the work of the digestive organs during food digestion, and, consequently, the fractional diet increases the body’s energy costs.
Sharply limit the caloric intake can, eliminating sugar, sweets, pastries. The total amount of carbohydrates should be reduced from 400-600 grams to 200 grams per day. Carbohydrates should come mainly from vegetables, herbs, not very sweet fruits. They are low-calorie and voluminous and cause saturation without sharply increasing the total caloric intake. There are a number of positive properties of fruits and vegetables. They are rich in vitamins that speed up the body’s metabolic process. This is very important for obese people, since, as a rule, the burning of nutrients, including fat, is slowed down, which contributes to its accumulation in the tissues.
Fruits and vegetables also contain dietary fibers: fiber and pectin. They improve the intestinal microflora, increase its physical activity, contribute to the elimination of cholesterol. For obese people, the inclusion in the diet of foods rich in dietary fiber is of particular importance. They provide a feeling of fullness and reduce the absorption of carbohydrates.
And now about the fat. Today it is believed that the proportion of fat in the diet of obese should meet the physiological norm. that is, 80–90 grams per day. But this amount includes the fat contained in the products: in meat, milk, fish, cheese, cottage cheese. In its pure form, it is allowed to add 1–5–20 grams of butter to dishes and 2 times more vegetable oil, which, as is known, contains biologically valuable polyunsaturated fatty acids. They activate the activity of enzyme systems involved in the breakdown of fat in adipose tissue and its mobilization from the fat depot.
Vegetable oils have a laxative effect, and this is important for the fight against extra pounds. Such practical advice is also appropriate: with the tendency to constipation, add a tablespoon of any vegetable oil to a glass of kefir, stir well and drink at night.
To lose weight should be limited – up to 5 grams per day – salt. Cook food without salt and only lightly salt it on the table. The fact. that its excess causes thirst and contributes to the retention of body fluids, which further increases body weight. Only by limiting salt and fluid can lose up to 8-10 kilograms of body weight. Usually. such a drastic weight loss occurs in the first 3-4 weeks. Further, as our observations show, the weight loss stops and goes very slowly. And in this period, many of those who decided to lose weight, desperate to succeed, cease to follow a diet. In such cases, it is necessary to resort to fasting days. A working person can spend them no more than once a week and better on one of the days off.
You can use these types of unloading. Fish (or meat) – 350 grams of boiled fish (or meat) without salt with vegetable garnish (leafy salad, fresh cucumbers, tomatoes) are distributed into 5-6 receptions, 2 cups of tea or coffee without sugar (who loves – with milk) is additionally allowed ) and 1-2 cups of dogrose broth. Cottage cheese – 400 grams of low-fat cottage cheese and half a liter of kefir. Milk – 6 glasses of milk, yogurt or kefir. Apple – 1.5 kilograms of apples, divided into 6 servings.
The optimum is the loss of body weight of 1-1.5 kilograms per month. In order to lose weight, in pursuit of a quick result, some people resort to “Hollywood”, “egg”, “rice” and other diets. However, as proven by experts in the field of nutrition. such mono-diets with long-term observance can lead to serious metabolic disorders due to the lack of important nutrients.
Critically, most nutritionists and to a long fast. There are grounds for such a negativism: even after medical fasting in a hospital, obese people, as a rule, are gaining dropped kilograms with catastrophic speed. As for one-day fasting, it is hardly advisable to carry it out, since the majority of the next day have a feeling of hunger so strong that a person is simply unable not to break the diet. So, if you seriously decided to lose weight, then, firstly. tune in to long-term limits in vitality, secondly, overcome your laziness and lead an active lifestyle: do daily morning gymnastics, move more, be more often in the fresh air. Only under these conditions, you will achieve the desired success.
So. if you seriously decide to lose weight, then, firstly, tune in to long-term dietary restrictions, secondly, overcome your laziness and lead an active lifestyle: do daily morning gymnastics, move more, be more often in the fresh air. Only under these conditions, you will achieve the desired success.