Human eating habits and preferences have evolved over millions of years.It is quite difficult to change them radically, but they can be subjected to minor 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 causes problems related to the cardiovascular system, which can significantly reduce 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 excess weight, people try to drastically limit their diet.This does not always lead to positive results.If they managed to lose a few kilograms, then there is a risk of gaining them again after the diet is over.
What rules should be followed to get back in shape and maintain results?
Rule 1: Eat small meals often
Nutritionists recommend eating 5-6 times a day, always with small portions.In this case, it is necessary not only to monitor its weight, which should be about 250-350 grams, but also the calorie content of the consumed food.In terms of calorie content, such a single portion should not exceed 400-450 kcal.The total number of calories in your diet should not exceed 1600-1700.You should not reduce your calorie 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 containing proteins 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 purchase bottled water.To save money, it is better to order it at home in large containers than to buy it at the store.Experts do not recommend drinking carbonated water, sweet water, tea, especially at night, as this can cause swelling.
Rule 3: Do not limit yourself too strictly
You should not limit yourself too strictly when choosing food products;From time to time you can indulge a little with your favorite dishes, 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 recommend preparing dishes for breakfast that contain complex carbohydrates and do not contain a large amount of protein.Various porridges (buckwheat, millet, rolled oats) fit these recommendations;You can also make sandwiches, eat cheesecakes, cottage cheese, preferably not too fatty and without sugar.Drink tea, coffee, preferably without sugar, or with milk.
- Protein foods, mushrooms, meat and poultry are suitable for lunch.You can use different vegetables as garnish.The best option would be if your daily routine allows you to eat light, low-fat soups.Dividing lunch into first and second time does not justify itself;You have to choose one thing.Instead of compote, it is better to drink juices or eat fresh fruits.
- For dinner, not too fatty foods containing not too heavy proteins (poultry, seafood, lean veal) are suitable.To replenish the supply of carbohydrates, 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 calorie content is still not very low;You can almost refuse to eat them.Bread contains many carbohydrates and is a relatively high-calorie product;Its consumption should be limited.
Rule 4: Correct and active lifestyle
Finally, here are some other important recommendations.Your diet must be rational and balanced;You should plan in advance, at least a week in advance.Do not forget to play sports, give up bad habits.Our advice here is general, so we recommend you consult a nutritionist and choose an individual nutrition system for you, which is specifically aimed at fighting excess weight.