Human eating habits and preferences have evolved over millions of years.It is quite difficult to change them radically, but they can be subject to small corrections.The problem of overeating and obesity is particularly acute facing humanity today, and the percentage of people suffering from obesity is the highest in developed countries.Obesity causes problems with the cardiovascular system, which can significantly shorten your life expectancy, not to mention that from a purely aesthetic point of view, being overweight does not make you a very attractive person in the eyes of others.
Very often, in order to lose weight, people try to sharply limit their diet.This does not always lead to a positive result.If they manage to lose a few pounds, they may gain them back after the diet ends.
What rules should you follow to get back into shape and consolidate your results?
Rule 1: Eat Small Meals Frequently
Nutritionists recommend eating 5 to 6 times a day, always in small portions.In this case, it is necessary to monitor not only its weight, which should be approximately 250-350 grams, but also the calorie content of the foods consumed.In terms of calorie content, such an individual portion should not exceed 400-450 kcal.The total number of kcals in your diet should not exceed 1,600-1,700. You should not reduce your calorie intake below 1,200 kcal without consulting your doctor.The nutrient content of your diet also matters.For example, complex and difficult to digest carbohydrates should be consumed 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 per 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 in large containers at home rather than buying it in the store.Experts advise against drinking sparkling water, sweet water, tea, especially at night, as this can lead to swelling.
Rule 3: Don’t limit yourself too harshly
You should not limit yourself very strictly in the choice of food products;from time to time you can pamper yourself 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 your normal weight:
- Breakfast.Experienced nutritionists advise preparing dishes for breakfast that contain complex carbohydrates and do not contain large amounts of protein.Various porridges (buckwheat, millet, oatmeal) correspond to these recommendations;you can also make sandwiches, eat cheesecakes, cottage cheese, preferably not too fatty and without sugar.As a drink, use tea, coffee, preferably without sugar, or with milk.
- For lunch, protein foods, mushrooms, meat and poultry are suitable.You can use various vegetables as a side dish.The best option would be if your daily routine allows you to consume light, low-fat soups.Dividing lunch into first and second is not justified;you have to choose one thing.Instead of compote, it is better to drink fruit juices or eat fresh fruit.
- For dinner, foods that are not too fatty and contain light proteins (poultry, seafood, lean veal) are suitable.To replenish your carbohydrate stores, 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 calories are still not too low;you can almost refuse to eat them.Bread contains a lot of carbohydrates and is a relatively high-calorie product;its consumption must be limited.
Rule 4: Correct and active lifestyle
And finally, here are some other essential recommendations.Your diet should certainly be rational and balanced;you need to plan it in advance, at least a week in advance.Don't forget to play sports, give up bad habits.Our advice here is general, so we recommend that you consult a nutritionist and choose an individual nutritional system for yourself, aimed specifically at combating excess weight.