Proper nutrition for weight loss at home

Excessive fullness not decorate anyone. Especially frustrating when on the eve of the warm spring days to get out of the closet of beautiful dresses, blouses, pants and with horror finds... Beautiful things become tight.

The fullness may be the result of certain diseases. In this case, do not delay. To solve your problem and improve the body will help a qualified doctor.

But most of all, completeness is dictated by the excess food and little activity. Here everything depends on you. It is not necessary to run to the nutritionist. You can design a proper diet for weight loss at home.

Most importantly, believe in yourself, and apply maximum effort. And very soon proper nutrition will not seem to you to penal servitude for life, and will be a pleasant moment of pleasure.

Methods and principles of effective weight loss

food-for-slimming

Quick weight loss with strict diets leading to rapid positive results. However, not many people, after return to normal diet, can save these indicators.

Because the basis weight is a huge stress to the body. Not surprisingly, terrified of this hunger strike, he gives the order to accumulate reserves for the future.

Choosing the right diet for weight loss at home, you protect yourself from stress, depression and anxiety. This will form an adequate attitude to their health, food and even appearance.

The hardest part of the process of losing weight is getting started.

Nutritionists recommend to stick to a few rules as to ease this process:

  1. The right attitude. Live a full life. Even the smallest result is seen as a victory. And not engage in self-flagellation, if eve allowed herself a little piece of cake after 6 PM.
  2. Set appropriate goals. Few people are able to lose per month 20 kg. * do Not inflate to his requirements. Let it be 2-4 kg, but the ones that will take forever.
  3. Find support. If you lack will power, find help in the face of his household. Believe me, your little daughter or son would love to catch up with you sport. A husband to support you, refuse fried a big dinner and eat with your salad.
  4. Introduce changes gradually. Don't shoot from the hip. All innovations should be introduced gradually. So you protect yourself from disruptions, and the body protect against stress.
  5. The use of water. An adult should drink at least 2 liters a day. It will fill the body with vigor and energy.
  6. The choice weight loss program. If you are a supporter of diets, choose the ones that match your taste preferences and fit in because of health.

Adhering to the above rules, you can easily turn a proper food into an exciting and pleasant moment.

Food without dieting

Tuned to proper nutrition for weight loss at home, let's examine what concepts it is based.

A healthy diet involves the observance of such recommendations:

  1. Try to give up sweets. Instead of sugar you can use honey. Candies, halva great substitute fruit.
  2. Replace carbs are "slow". The latter include buckwheat, millet, oatmeal, wholemeal, unpolished rice, wholegrain or rye pasta, biscuits without sugar and yeast. Useful bread made from whole grains.
  3. Discard the baking of wheat bread. Your companions should be rye bread, crisp bread.
  4. Watch out for serving sizes. You will need special scales. They will allow you to control your appetite. It is recommended per meal to eat not more than 200 g products.
  5. Do not eat fried. Useful is the food that steamed in the oven. Products can be boiled, broiled. And absolutely not helpful and even harmful fried food.
  6. Maximum reduce the consumption of animal fats. Allowed to add in food, a small amount of butter. This is most useful for cooking olive oil or other vegetable oil.
  7. Consume vegetables. One can prepare variety of salads. However, do not use mayonnaise or sour cream as a dressing. Apply olive oil. And don't get carried away with the salt.
  8. Be sure to eat proteins. But choose low-fat products. Meat prefer chicken, rabbit. Fish included in the diet of exclusively low-fat varieties.
  9. Useful low-fat dairy. Be sure to eat yogurt. He will ensure the improvement of the digestive tract. Because of this much faster will be to split the food.
  10. Avoid alcohol. It is not only injurious to health but also causes a "brutal" appetite.

Diet

correct-nutrition

If you want to balance your diet for weight loss at home, you will have to completely rethink the mode of consumption of food. To do is not as easy as it may seem. You will have to make some changes in your schedule.

You used to eat 3 times a day? Now you need to increase the number of meals to 5-6 times.

Five meals a day allows to reduce the intervals between meals. Your body will not have time to be hungry. Consequently, the fat stores will not be postponed for the future.

Nutritionists recommend to stick to such a regime:

  • 7.30 am – Breakfast;
  • 9.30-10.00 – lunch;
  • 12.30-13.30 – dinner meal;
  • 14.30-15.30 – snack;
  • 18.30-19.30 – dinner.

Remember, after dinner you may drink only water.

Drinking regime

There is an important rule, which is based on nutrition: proper nutrition. Menus for weight loss involves drinking regime.

Water is involved in most processes in the body. She just needed to support his life. Additionally it is water stimulates proper functioning of digestive tract.

The daily amount of water for an adult is at least 2 liters a day.

If you are interested in diet for quick weight loss at home, then you can use a few tricks:

  1. Drink before meals for 30-40 minutes 1 Cup water, room temperature. It's useful impact on the functioning of the digestive system. In addition, the liquid a bit to fill your stomach. During the meal you will eat much less food.
  2. Try not to wash down the food. Especially if we are talking about sweet tea. Even after your meal will be 20-30 minutes. Now is the time to drink tea. Otherwise, the food received into the stomach, combined with a sweet drink that can trigger the process of fermentation.

Sample menu

diet

We have considered the basic principles on which to build nutrition: proper nutrition. Menus for weight loss to prepare is not difficult. The main thing is to consumed natural and healthy food.

Nutritionists offer the following menu which can be used as the basis of the diet:

Meal Recommended food Example menu
1 Breakfast Protein foods, complex carbohydrates Oatmeal, boiled in water, with the addition of nuts, a couple of pieces of fruit or 2 tablespoons berries; cottage cheese (100 g) or yogurt (5%) cinnamon; 2 boiled eggs; coffee or tea
2 Breakfast Fresh vegetables, fruits Fruit or vegetable salad (100 g), seasoned with yogurt; 2 loaf
Lunch Complex carbohydrates, fiber, animal proteins Soup with vegetable or meat low-fat broth; boiled meat; vegetable salad with olive oil
Afternoon tea Vegetables, vegetable fats Vegetable salad (e.g., avocado, and carrots) – 100 g; dried fruit, nuts
Dinner Vegetables with animal protein Baked (boiled) fish with steamed vegetables; salad vegetables with olive oil and add balsamic vinegar (1 drop)
Before going to sleep Low-fat dairy foods 1 Cup natural yogurt or kefir

Remember, your nutrition program must be tailored to the person depending on gender, class and age.

Nutrition for men

food-for-men

If the above menu is ideal for women, for men, developing eating for weight loss at home, keep in mind the following points:

  1. Male body is in need of additional servings of protein sources. But do not forget that meat and fish should be lean.
  2. Carefully monitor the presence of fruit and vegetables in the diet. After all, the strong half of mankind often believes the only necessary vegetable in the diet – potatoes.
  3. The diet should include natural prebiotics. Useful: yogurt, kefir, sauerkraut.
  4. Follow the use of alcohol. It is generally desirable to exclude it. At first, a valid norm is: 180 ml of wine or 50 g of strong alcohol.

Eating habits for children

It is most difficult to provide proper nutrition for weight loss at home for teenagers. Because at this age the body needs in products having increased nutritional value.

A very dangerous misconception that nutrition for teenagers should be high in calories.

The diet should be wholesome and natural is rich in vitamins, nutrients.

To provide a teenager a proper diet is strictly follow the rules:

  1. For cooking, use only fresh products. Do not use preservatives, processed foods, foods.
  2. You can instill in the child the food culture. Teen must regularly take food to follow a diet.
  3. Try to convey to the child that drinks and snacks is not a prerequisite for communication in the company.
  4. Protect a teenager from snacks, chips, sweets, fast food.

The subtleties of power athletes

Special attention deserves sports nutrition for weight loss at home. It should be remembered that the people involved in sports, actively spending energy. Therefore, the diet should fix it.

Sports nutrition for weight loss at home is thought out, taking into account the recommendations:

  1. Refrain from consuming "empty calories". We are talking about different sweets, sugar.
  2. Every meal the athlete should include complex carbohydrates and protein. Only consuming these products, you can fully restore the muscles.

To more fully and efficiently develop sports nutrition for weight loss at home, you should consult with your coach.

Effective food that helps to burn fat

What dishes recommends dietetics? Proper diet, menu for weight loss offers a tasty, low-calorie, and vitamin-rich recipes.

Celery soup

sports nutrition

You will need:

  • water – 3.5 l;
  • onion – 1 piece;
  • carrots (small) – 1 PC;
  • potatoes – 2 PCs;
  • celery — 1 piece;
  • head of cabbage (small) – 1 piece;
  • Bulgarian pepper – 1 piece;
  • herbs, salt, pepper.

The course of preparation:

  1. Cut all the vegetables into strips.
  2. Omit all ingredients except cabbage in boiling water. On slow fire to cook the dish for 10-15 minutes.
  3. Then add the cabbage and continue to cook for another 10 minutes.
  4. Add the spices and herbs.

The dish can be served in plain soup. On the basis of this recipe makes a delicious soup.

Vegetable soup with broccoli

Prerequisites:

  • chicken fillet – 200 g;
  • potatoes – 2 PCs;
  • onion – 1 piece;
  • broccoli – 450-500 g;
  • carrots – 1 piece;
  • vegetable oil – 1 tbsp;
  • · salt, pepper, parsley.

Cooking:

  1. In boiling water, put your chopped chicken.
  2. After 20 minutes, dip into the broth the potatoes. Then, after 10-15 minutes, add the broccoli florets.
  3. In vegetable oil sauté the carrots and onions.
  4. 5-10 minutes before end of cooking the soup, add the vegetables.

Diet for quick weight loss

soup

Unfortunately, a healthy diet will not provide you rapid weight loss. To achieve these results allow a strict diet. However, as noted above, the effect of proper nutrition, more resistant.

But do not despair, there are a few tricks to expedite the process of dumping excess pounds.

Diet for quick weight loss at home is based on the following rules:

  1. Observe the drinking regime. The water is perfectly dulls the hunger.
  2. Eat every 3-4 hours, but in small quantities. Frequent meals helps speed up metabolism. The body, feeling the constant consumption of nutrients, not "think" about the need for reserves.
  3. As the main meal should be vegetables, berries, fruit. But this does not mean that you should give up meat, fish and dairy products. Just should be consumed in smaller amounts.
  4. Great for stimulating digestion spices: cinnamon, pepper, coriander, cumin.
  5. In the case of hunger you can afford a small snack with dried fruit or nuts.
  6. Useful green tea. It causes the body to process the accumulated reserves into energy.
  7. Your diet for quick weight loss at home must be supported by physical exertion. Choose running for weight loss, walking, gymnastics, swimming. Any activity will benefit.

How to make homemade weight loss program

the result

Now consider how to create a nutrition program for weight loss at home.

Initially you should determine your basal metabolic rate (oov). This is the energy (calories) which is necessary for the functioning of the body.

It is calculated by the Harris-Benedict equation for men:

12.7 x Growth + 6.3 x Weight – 6.8 x Age + 66 = oov

And for women:

4.7 x Growth + 4.3 x Weight – 4.7 x Age + 655 = oov

The resulting index determines the amount of energy that your body needs in a resting state. But nutrition plan for weight loss at home must necessarily take into account the degree of activity.

Therefore, calculating the index used by the body of calories required to apply these factors:

  • Of 0.8 – 1.0 – for people leading a sedentary lifestyle;
  • 0,9 – 1,1 – moderate activity (regular walking or 2 of sports training per week);
  • 1,0 – 1,2 – for people leading an active way of life (about 3-4 workouts per week).

Nutrition program for weight loss at home involves creating a calorie deficit between intake and expenditure of energy.

But do not overdo it, the difference should be no more than 200-300 calories.

15.08.2018