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.
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.
Nutritionists recommend to stick to a few rules as to ease this process:
Adhering to the above rules, you can easily turn a proper food into an exciting and pleasant moment.
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:
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:
Remember, after dinner you may drink only water.
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:
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.
If the above menu is ideal for women, for men, developing eating for weight loss at home, keep in mind the following points:
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:
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:
To more fully and efficiently develop sports nutrition for weight loss at home, you should consult with your coach.
What dishes recommends dietetics? Proper diet, menu for weight loss offers a tasty, low-calorie, and vitamin-rich recipes.
You will need:
The course of preparation:
The dish can be served in plain soup. On the basis of this recipe makes a delicious 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:
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:
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.