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 small corrections.The problem of overeating and obesity is particularly acute for humanity today, and the proportion of people suffering from obesity is highest in developed countries.Obesity leads to problems with the cardiovascular system, which can significantly shorten life expectancy.Not to mention that from a purely aesthetic point of view, being overweight doesn't make people particularly attractive to other people.
Very often people try to severely restrict their diet in order to lose excess weight.This does not always lead to a positive result.If they manage to lose a few kilograms, there is a risk that they will gain weight again after the diet ends.
What rules must be followed to get back in shape and consolidate the results?
Rule 1: Eat small meals often
Nutritionists recommend eating 5-6 times a day, always consuming small portions.In this case, it is necessary to monitor not only the weight, which should be about 250-350 grams, but also the calorie content of the food eaten.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, difficult-to-digest carbohydrates should be consumed in the morning.In the evening you can use dishes with proteins and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of regular water every 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 in the store.Experts advise against drinking carbonated water, fresh water and tea, especially at night, as this can cause swelling.
Rule 3: Don't limit yourself too much
You shouldn't limit yourself too much when choosing food;From time to time you can pamper yourself a little with your favorite dishes, even if they harm your figure.
Here is an approximate diet that will help you maintain your normal weight:
- Breakfast.Experienced nutritionists recommend preparing dishes for breakfast that contain complex carbohydrates and do not contain large amounts of protein.Various types of porridge (buckwheat, millet, oatmeal) fit these recommendations;You can also make sandwiches, eat cheesecakes and cottage cheese, preferably not too fatty and without sugar.As a drink, use tea, coffee, preferably without sugar, or with milk.
- Protein foods, mushrooms, meat and poultry are suitable for lunch.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.There is no justification for dividing lunch into a first and a second lunch;You have to decide on one thing.Instead of compote, drink juice or eat fresh fruit.
- For dinner, foods that are not too fatty and do not contain very heavy proteins (poultry, seafood, lean veal) are suitable.To replenish your carbohydrate reserves, supplement your diet with vegetables, preferably fresh ones.Potatoes are very popular 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 should be limited.
Rule 4: Proper and active lifestyle
And finally, a few important recommendations.Your diet must definitely be rational and balanced;You need to plan it in advance, at least a week in advance.Don't forget to exercise, give up bad habits.Our advice here is general in nature, so we recommend that you consult a nutritionist and choose an individual nutritional system specifically aimed at combating excess weight.