It is very easy to gain extra pounds, but it is hard to get rid of. How to be? Is it really impossible to lose the hated pounds? Maybe. The main thing is to choose a technique that you can stick to for a long time. These can be a low calorie diet and fasting. You can perform these methods under the supervision of an expert or at home. They will definitely reduce the weight. But the effect will be temporary: as long as you stick to them.
By struggling with hunger strikes, you lose not only the fat component of the body, but also the muscles. The weight loss rate is fast. You only need to drink water and green tea. The body is well cleansed of harmful elements:
Note that this method is not secure. It is not recommended to stick to this for more than seven days. A hunger strike can last a maximum of 3 days. We do not recommend the use of this technique. But if you still decide, it is better to start a hunger strike from the 1st day. Time without food will boost your metabolism well.
The principle of a low-calorie diet is also a limitation. The total nutritional value of the daily diet should not exceed 1500 kcal. Carbohydrates and fats should be consumed in minimal amounts.
Both methods are very difficult to handle if you do not have good willpower. Therefore, we warmly recommend that you take a completely different approach.
How to eat properly to lose weight at home? This is a question that should interest you. Only with a competent approach to preparing the diet, weight loss will not be temporary. The pounds will disappear gradually and constantly.
Basic principles of proper nutrition
With a proper approach to nutrition, you make your body healthier every day. The weight goes away, and strength and energy come to replace it. Diet and hunger strike reduce weight, but once they are over, the weight returns like a boomerang (it can have a double value).
Eating only low-calorie foods is wrong. You just need to control the amount of products consumed and their percentage (among themselves).
Properly formulated diet, which is constantly respected, is the key to success. The third part should be animal proteins. Everything else is plant food.
Don't bother. Give up unloved food. Eat what you really enjoy (but with the right approach). The road is mostly open for meat lovers. When you cook properly (cook or steam) and eat (with vegetables), you can lose weight well.
Don’t eat a high-calorie diet called “book”. It is individual and depends on the amount of movement of the person per day. Calculate for your mass.
Don't eat foods high in fat and glucose. In order to process them, the body needs to expend a lot of energy.
Strictly follow the rules of food pairing. For example, you cannot eat meat with carbohydrates and milk.
Drink constantly. Not just juices, but purified water. The amount is calculated as follows: multiply 30 ml of water by the number of kilograms of your weight. The calculated rate includes tea, soups and other liquids. Fifty percent of the resulting rate should be water.
Diet is not just a combination of words. The body needs to know when it will be fed. The number of meals should not be less than 3. In between, eat light snacks.
Food with the right access
Before we look at the menu, let’s talk a little about the products. So how should you eat to lose weight at home? Here's what we eat:
- The first is meat. "Healthy" meat does not include, for example, pork and other fatty varieties. Meat for proper nutrition is poultry, veal, beef. Sausages, sausages, smoked products are enemies to be avoided. Remove fat and skin from pieces of meat. Saute with a little oil, boiling on steam or water - this is how it should be cooked.
- The other is a fish. It should be included in the diet more often than meat. The cooking method is the same. Fish varieties should be lean (pike, pollock, cod, perch).
- Third - eggs. Eggs are high in calories. But they should be. The product is very difficult to digest. You should eat a maximum of 3 pieces (per week). For weight loss, it is better to include quail eggs in your diet, which are much healthier than chicken eggs.
- Fourth - dairy products. More precisely, the basis of the diet are fermented dairy products (fresh cheese, fermented baked milk, kefir). Sour cream and cream are allowed in minimal quantities (but rarely).
- Fifth - animal fats. We are talking about butter and other fats. Fats are essential for the proper functioning of the body's systems. Five grams a day will suffice. The needs of the body will be compensated, the weight loss process will be more efficient.
- Sixth - vegetable oil. Try cooking without oil. But if the recipe calls for it, let it be soy, olives, corn or sunflower. The best oil is cold pressed oil. For weight loss it is best to cook in a double boiler.
- Seventh - vegetables. You should use greens (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, white cabbage), peppers, cucumbers, onions, tomatoes, garlic. Only potatoes are not allowed. Even a large number of vegetables from the list will not harm the figure.
- Eighth - fruit (berry fruit). They are a source of vitamins. Dried fruit is also allowed. The most useful fruit is the one that is grown in our climate.
- Ninth - cereals and pasta. What to eat to lose weight fast? Which cereals? These are wheat, rice, millet and buckwheat. The pasta must be firm. Portion of cereals (pasta) - 200 grams.
- The tenth is bread. The amount of bread per day is 30-40 grams. Instead of white bread of the highest degree, you should eat grain or bran. Eating baked goods is unacceptable while losing weight. It can only be afforded in the maintenance phase and in a very small amount. It is necessary to adhere to temporary rhythms of food intake (harmful food should be consumed in the morning).
- The eleventh is salt. You need to salt the food a little less than usual. For taste it is better to use spices: pepper, nutmeg, marjoram, coriander, curry, oregano, cloves, lemon balm, ginger.
And finally, about sugar. We turn it off completely. Sugar is an empty and completely useless calorie.
Weight Loss Menu
The menu for each day of the right weight loss diet includes the following options.
- oatmeal (composition: milk, oatmeal, dried apricots, raisins), milk (glass), soft-boiled eggs (2 pieces);
- fish cooked in batter; mashed potatoes and milk (glass);
- muesli and milk, eggs (1 piece), fruit juice.
Other breakfast options
- yogurt, 2 bananas, orange;
- low-fat cottage cheese and sour cream, apple;
- pancakes stuffed with fresh cheese and milk.
- chicken noodles (soup), buckwheat porridge and mushrooms, pumpkin and tomato salad, juice (glass);
- ear, chopped vegetables, meat cutlet, juice (glass);
- borscht, zrazy (tomato and cheese), buckwheat porridge, cocoa.
- sandwich (bread and cheese), milk (glass);
- salad (tomato and sour cream), juice;
- yogurt and any fruit (according to the season).
- chicken cutlet, chopped vegetables, green tea;
- Greek salad, fish cutlet, milk;
- cooked vegetable salad (vinaigrette), boiled chicken, green tea.
If the menu contains juice, then you should know that these are not juices from the store, but homemade, with a small amount of sugar.
Health and nutrition are on the same level according to the rules. Therefore, adhere to the above principles and remember the specifics of the new dietary behavior.
- Eat 3-5 times a day.
- Eat a variety of foods. Monotony is excluded.
- During one week of settling, the fish eat more meat.
- Alcohol is off.
- We don't eat preservatives.
- Instead of sweetened drinks, we drink mineral water.
- We always prepare fresh dishes.
- Forbidden: chocolate, flour, marshmallows and ice cream.
- Don't overeat.
Sports and weight loss
Sport will stimulate the weight loss process. The main thing is the daily load. Do not bother with hours of training, it is enough to spend 5-20 minutes on exercises.
Competent fitness trainers tell you to follow nutritional guidelines when exercising. Namely:
- A competent approach to weight loss assumes that a person always sleeps enough. Lack of sleep, the human brain experiences the same as malnutrition.
- For a slim waist, eat plant foods for dinner.
- Don't eat before bed.
Cardio exercises are a good stimulant for proper weight loss. They last an hour and a half. During this time, subcutaneous fat is converted into muscle mass.
Stay calm. Nervousness is not a helper in losing weight.
Always expand your nutritious horizons. The strongest and most famous athletes know almost everything about the rules of nutrition. Certainly more than any nutritionist.
Following the above recommendations, sometimes the weight loss process is delayed for a long time. What happened? Why is that? Turns out you need to know how to eat while exercising.
In such cases, the maximum effect is achieved:
- The diet contains proteins and carbohydrates.
- Carbohydrates, during exercise, energize the brain and muscles. By consuming carbohydrates, we help the body expend energy and burn fat.
- Protein during exercise will serve as amino acids for your muscles. Protein will not release energy, but it will begin to perform protein synthesis immediately after training.
- If the amount of fat in the diet is less than 3 grams.
- Fat greatly slows down the speed of digestion of food and the work of organs such as the stomach. If you put fatty foods on your plate before exercising, you will feel nausea and colic during exercise.
Before training you must eat:
- omelet (protein only) and oatmeal;
- meat (turkey, chicken or breast only) with bread (coarse grind only), rice;
- steak (lean) and potatoes.
About meal time:
- Soup, salad in large meals should be eaten 2 hours before class. Food will be digested within a certain time and the stomach will become empty.
- Porridge and cottage cheese - half an hour before training.
- In case you want to not only reduce body fat, but also build muscle, eat fruit with a protein drink before training. Reception time - half an hour before class. You need fruits with a low glycemic index: strawberries, apples, pears. Drink - whey protein drink.
For better mobilization of fat from cells, drink strong green tea or coffee 30 minutes before exercise. Then it will burn a lot of fat and less amino acids, glycogen and glucose. As a result, you will feel tired later than usual during training. And after training you will not be weakened by headaches. The effect of strong tea (coffee) lasts about 2 hours.
You don't need to eat anything after training. The body is disturbed by digesting food, not by destroying body fat. If you feel bad from hunger, then it is better to drink a glass of regular milk or protein shake.
After exercising (after 20 minutes), the body actively consumes carbohydrates and proteins. There is a recovery, as well as muscle growth. Calories are not translated into fat mass.
It is best to drink liquid carbohydrates after training. For example, grape or cranberry juice. Trainers also advise you to fill your body with protein. Better if it's a protein shake. It is necessary to drink it immediately after classes. Regular egg whites can replace a cocktail. You can also eat any protein food. The main thing is that it is a small part of the protein product (from your palm). Milk, yogurt, fatty pork, cottage cheese are not the best option for post-workout meals. Eat chicken breast (without skin), but not chicken legs.
In addition, after training are excluded: chocolate products, tea, what kind of chocolate. This is because drinks contain caffeine which negatively affects insulin function.
Conclusion! Train in the morning. Drink coffee (tea) before training. And after classes, take a break of 2 hours and drink coffee only after a certain time.
It is now clear how to eat before and after training. What can you drink? The drinking regime is as follows: before performing the exercises, be sure to drink water (1 glass), while exercising, drink it in small sips after 20 minutes.
If your training lasts an hour or more, use special athlete drinks. They are useful because their composition contains useful elements. It is allowed to drink freshly squeezed juices (natural only).
If you’re not worried about drinking, chances are you’ll fail due to lethargy.
And more. Don’t just drink when you’re thirsty. When you feel this, your body will already be dehydrated. Why is this happening? Due to intensive training, the receptors in the throat and gastrointestinal tract are less sensitive. You need to drink constantly.
Bad symptoms include:
- lack of appetite;
- dry lips;
- dry mouth.
If you experience any of these two symptoms, be sure to start drinking water immediately. If you are completely unbearable, stop your workouts.
If you still can't lose weight, look outside and do an analysis. You may not understand the principles of the human body, so you are wrongly meeting its needs. Or you think you’re doing everything right, but you’re not. You don’t know what food groups exist and how they communicate with each other.
Let's summarize. It is possible to lose weight at home. It is enough to eat properly and exercise physically every day.