Diet - an integral part of any process of losing weight. Some sit on the diets that have already been developed, and someone they help. Others make their own plan, taking into account their own taste preferences, lifestyles, etc. Do not think that diet can make nutritionist. After all, who better than you are, you know how your body reacts to a particular product.
Before you create a meal plan, you should consider the following points:
1. How often do you have: 3, 5 or 8 times a day?
You can do three main meals and two snacks, or eat small portions every 2 hours. It all depends on what your lifestyle.
2. How much time can you spend on cooking?
If you are a busy person or do not like to cook, or, conversely, like, you need to make menu with that in mind. Because at some time will have to reduce the number of visits to cafes and restaurants.
3. Whether you love to pamper themselves with something tasty every day?
If you do not think yourself without something tasty, back up menu 100 - 200 calories per day. And you will be able to afford one piece of candy, ice cream or something like that.
4. How do you propose to train?
If you are focused on results, be sure to Spend 30 minutes a day of physical activity. Depending on the number and intensity, you define the maximum number of calories. It is believed that the optimal amount of calories for dieters is the figure 1000, and for weight maintenance in normal enough 1500 calories.
We make a meal plan
. Thus, a balanced diet is based on the following principles:
- A person should consume less energy than it consumes.
In this case, it refers to the fat. By creating a calorie deficit, we make our body to burn excess fat.
- The right balance of food and water will help quickly sated and avoid overeating.
- Principle of "25 - 50 - 25"
. According to 25% of daily calories for breakfast and dinner, and 50% - for dinner. Although, given your lifestyle, you can swap the breakfast and lunch.
- Does not deplete the body too few calories.
A healthy fear of fullness - this is normal. But you should not go too far. Otherwise, start: brittle nails, hair loss and other unpleasant changes in the body.
- Eat at least three times per day.
It is desirable to do so in about the same time.
- Eat more fiber.
So you can keep longer feeling of satiety. This may be in the form of fiber additives, and may be whole-grain breads and cereals.
- Choose foods low in calories among identical goods
. For example, between 3% and 1% milk, choose the latter. Most fat-free not worth buying.
- Watch out for meals.
Eat a small plate. Eat a bowl of carrots is not shameful, but the cheese or pizza is bad. Controlling portions - more of a psychological technique to your consciousness.
- Do not try to eat all the plates.
Once felt satiety, cease to there. Do not pass. Eating more than normal, you stretch your stomach, and the next time you eat more.
- Watch for yourself.
Observation - key to success. Every body reacts differently to food. Someone loses weight on rice, and someone is spreading from it. So watch yourself.
- To study literature.
Many diets contain very useful advice on weight loss. For example, steps sgonki weight, or advice on choosing products. Read, study and compared.
- Reward yourself
. Permanent restrictions can lead to failure. So indulge yourself. And how to do it, decide for yourself.
Yes, this is a laborious process. But if you are determined to ensure that throw off a couple of kilos, you with interest to count calories and experiment. Especially that this arithmetic is well served to you. After all, we sometimes lose control over itself, and returning to the proven diet you will regain shape quickly.