Women and men who are prone to being overweight all their lives fight relentlessly for a slim figure. After each feast or next weigh-in, we promise to go on a diet from Monday, start taking care of ourselves and get our body in order. But, unfortunately, everything goes according to the same scenario. At first we try to adhere to strict dietary restrictions, but sooner or later it leads to breakdown, we gain weight again, and more than we already had. It’s like a vicious circle that can’t be broken. But there is still a way out of it. For starters, it's worth answering a few questions. What are you willing to change in your life to look good? Are you ready to change your eating habits for a slim figure? It is important to understand that temporary diets are temporary. And to lose weight and stay the same weight, you need to follow the rules of a healthy diet at all times. Remember, healthy food can be both delicious and satisfying. In this article, we will try to understand what a proper diet is, how and what you need to eat to lose weight and maintain weight.
How to change your mind and switch to a proper diet
Motivation and attitude are one of the main conditions for a successful outcome of the case. Before you start counting calories and running to the store for cottage cheese, you should sit down and talk honestly with yourself. Do you like how you look? Are you worth this? Are you so weak that you can’t control your weight and body condition? If you answered no to all three questions, you need to think about your motivation to lose weight and eat well. After all, a balanced and healthy diet is not just a slim and slender figure. It is also clean skin, strong hair and nails, absence of cellulite and diseases, well-being, mood and strength of character. It is important to understand that your body is not a septic tank into which you can throw everything you want. You can’t finish a meal for a child, you can’t eat out of boredom or out of company, you can’t cope with depression and stress with sweets. Is your stomach a place to dispose of waste? If not, from now on you have to eat only the freshest, tastiest and healthiest food. Know that sweet and fatty cakes will not benefit you, they do not contain vitamins, but only harmful sugar and palm oil, which are deposited directly on your sides, abdomen and thighs. Here are some examples of motivation to help you continue with a proper diet and not change your mind.
Hang a photo of the best years of your life on the fridge. Take a look at your slim figure every time - it will help you leave the next gastronomic temptation.
Measure your parameters every week - not only weight, but also volume in the chest, hips, waist, thighs, arms and hips. Often the volumes change first, and only then does the weight begin to go down. You can even draw graphs from your measurements. Visual display makes weight loss more tangible, you will think a hundred times, do you need this bun?
Before you eat something forbidden, go to the mirror and look at yourself naked. Squeeze the abdominal crease. Do you still want to eat something?
Take out your favorite jeans or a dress you once liked. Keep clothes nearby as a symbol and motivation for weight loss. Just a little more and the shutter will start to close!
Think about your future life. With a lot of weight, it is very difficult to get pregnant and have a baby. If you don’t have a soul mate yet, it will be much harder for you to find it in your current body. If you already have children, consider what you should look like when you take them to school. Don’t you want your little ones to be proud of their irresistible mother?
You can lose weight with someone on the bet, even for a cash prize. For some, this is a serious motivation.
Talk to people who also lead healthy lives.
Watch various movies and TV projects that talk about the rules of healthy eating, show people with a lot of weight. To many, such a possibility seems scary, and it becomes a trigger to start a long but healthy weight loss.
Don’t lose pounds for someone. You can't prove something to someone by losing weight. Remember that you are the only one who needs to be cleaned. As your eating habits change, you will gradually notice that your weight drops and your body transforms. If you are determined to change your life, here are some helpful tips.
How to gradually switch to a proper diet
So that the transition to a healthy lifestyle would not shock the body, it should be done smoothly and gradually. If you visit fast food outlets three times a week, do so less often. Today, instead of cola, take plain water for a hamburger and french fries - it will be a small victory for you. Next time, give up the usual amount of food - reduce it at least a little. Try another, healthier food. A baked piece of meat with a vegetable salad will be much healthier and more nutritious than a potato with butter and a greasy hamburger with mayonnaise.
You need to change your habits gradually, but constantly, without deviating. Today you put a little less sugar in the porridge, tomorrow you drink tea without sugar, the day after tomorrow you did not choose chocolate cookies for dessert, but sweet fruit. Avoid frying, food can be cooked, baked or steamed. Every day is a conscious decision, your adequate choice in favor of health, beauty and longevity. Any rejection of sweet and fatty is your small but so significant victory. And this time it should be really gradual. Remember, it takes 21 days for a person to develop the habit. During this time, you should completely switch to a proper diet. Here are some basic guidelines you need to follow if you want to lose weight once and for all.
How and what to eat to lose weight
If you decide to switch to a proper diet, ask your family to support you. They do not require any special actions or wild sacrifices. The most important thing is moral support. This means that you must not bring sincere sweets or harmful products into the house - a healthy body has not stopped anyone yet. Ask loved ones to refrain from joking, they should not persistently offer you forbidden food. They may need physical help when you have to give up some household chores in favor of going to the gym. The support of loved ones is of great importance for weight loss.
The first and most important rule in any weight loss is that you must eat. Eat, even if you don't feel like it. This applies to meals for a reason. Regular intake of food in the body at regular intervals can speed up metabolism. If you fast for 5-6 hours, you will gain weight even from cucumbers. And if you convince the body that there will be no more hunger and feed it every 2, 5-3 hours, it will stop storing food supplies in fat. So you need to schedule your day so that you have a break for each meal. The volume of one serving should not exceed one glass so that you have time to starve and not overeat. Without this you will not be able to lose weight.
Gradually, you must completely abandon desserts, flour products, fried, smoked, sour and salty dishes. Keep only healthy and wholesome food in the refrigerator.
The diet should be varied and nutritious.
When you come to visit or to a banquet in a restaurant, give preference to lean meat, vegetable salads without mayonnaise, protein products - cheese, feta cheese, eggs, fish, poultry. Carbohydrates under strict control - their intake should be limited. Remember that alcohol is high in calories and can increase your appetite. It is better to move around and dance more if the format of the event allows.
Stop thinking about food all the time, stop rewarding yourself with food, don’t eat out of boredom. Understand that there are so many other interesting things in life. Try to hit your day so you don’t have time to think about forbidden sweets. If you have lost a little weight, do not buy pizza, it is better to enjoy a new luxury dress that you could not afford before.
Bring acceptable desserts and snacks with you if a friend bought you a packet of chips and tempted you with them. These can be nuts, seeds, dried fruits, etc.
If you absolutely can’t live without bread, buy diet or rye breads.
Sometimes it happens that you really want something forbidden. If you can’t give up, it’s better to postpone the meal in the morning. Everything eaten for breakfast is almost completely digested and does not settle in fat.
Many are wondering what exactly is there? Which foods are acceptable with proper nutrition? Here is a sample diet to help you lose weight.
- Breakfast.You can eat carbs for breakfast - they are acceptable in the morning. But in order to feel full for a long time, it is better to eat cereals - these are slow carbohydrates. It can be buckwheat, oatmeal, rice, barley. Semolina is useless, it does not contain vitamins, so you should not eat it. We dilute porridge milk with water, sugar is forbidden. For sweetness, you can add a little honey or fruit to the porridge. In addition to porridge, you can have breakfast with rye bread with low-fat cheese, scrambled eggs, boiled eggs. Coffee with skim milk and sugar is not allowed. Green tea is very useful - it speeds up metabolism. It is necessary to have breakfast - this is the main meal.
- Snack.After 2, 5-3 hours you can prepare another breakfast. It can be fruit, berries, dried fruit, yogurt, kefir, nuts (no more than a handful), bread.
- Dinner.You should definitely eat something hot for lunch, the most useful for the stomach is soup. It can be a meat or vegetable soup with cereals and a lean piece of meat. Be sure to use a vegetable salad with herbs - low-calorie vegetables help to get a long feeling of satiety.
- Another snack.It is similar to the first, but in the afternoon it is better not to eat carbohydrates, but to give preference to proteins. Therefore, it is better to eat something dairy - cottage cheese, kefir, unsweetened yogurt, fermented baked milk, yogurt.
- Dinner.Only protein is needed for dinner, no pasta and potatoes. The ideal dinner is a baked piece of fish or poultry with a vegetable salad. You can eat beans as a side dish. In the afternoon, you have to give up sweets, including fruits, berries and dried fruits.
- Another dinner.A second dinner is allowed on split meals, especially if you are late for bed. Remember that the body should not fast for more than 12 hours at a time. But the second dinner should be literate - just squirrels. You can’t even eat an apple at night - it contains a lot of carbohydrates. It is much more useful to eat a piece of cooked chicken breast or drink a glass of kefir.
Don’t forget about water - it removes the breakdown products of fat cells from the body. With proper nutrition, you can lose weight with water much faster than without it. Over time, you will begin to regulate your diet by adjusting it. You will add less and less oil to your food, and you will buy both healthy and wholesome food. In order for the diet to be varied, you need to experiment and find new delicious and healthy recipes. Here are some of them.
Delicious recipes for diet
It is important to understand that proper nutrition is not a bunch of parsley and celery roots. Dietary foods can also be tasty and delicious.
- Chicken chops.Grind the chicken breasts in a meat grinder, add a glass of cooked oatmeal, salt, pepper, egg and shape into chops. Bake in the oven or steam. The chops are incredibly delicious and tender, the oatmeal is absolutely not felt.
- Chicken and cauliflower casserole.Boil chicken breast and cauliflower, cut into large pieces, pour over eggs beaten with milk. It turned out to be a very simple but incredibly tasty dish.
- Beef stanzas.Pieces of beef must be simmered for a long time in a small amount of water together with the onion. 2-3 hours and the meat turns out the most tender, the onion is not felt, only a rich meat sauce remains. Delicious and dietary meal combined with a side dish of rice or buckwheat.
- Bakery.With proper nutrition, you can prepare various types of desserts and even pastries. In this case, the flour is replaced with cottage cheese, oatmeal, semolina. Here is a simple recipe for a diet cake. The semolina should be topped with kefir, left to swell. Add an egg, a little honey for sweetness and a pinch of baking soda. Bake for 20-30 minutes.
You don’t have to completely abandon vegetable oil. Use it in recipes where you don’t have to reheat it - for example, topping with oil on a salad. After all, it contains essential vitamin E, which is so necessary for the beauty of hair, skin and nails.
If you want to lose weight, don’t forget about physical activity. If possible, you need to go to the gym, choose a sport you like. Swimming, fitness, aerobics, exercise equipment - all this will perfectly tighten your figure. Yoga, pilates, body flex - these are more relaxed classes, you can attend them if you are overweight or have back problems. If you can’t go to the gym, at least run for a run. Change the rules of life. Instead of watching TV, take a walk down the street, instead of using transportation, try at least a few stops on foot to work. Get a dog - it will make you walk at least twice a day. Spend more time with the kids - take a walk in the fresh air, play outdoor games. Plan a weekend trip to the mountains or the woods instead of the cinema. Skip the elevator, walk at lunch time. All these simple daily rules will help you expend more energy than you get from food. This means that you are on the right path to a slim and fit figure.
Remember, you are what you eat. Proper nutrition is not only a slim figure, but also good health, your investment in the future. Follow your diet to preserve health, youth and beauty for years to come!