Eating for weight loss at home - the basis for the removal of extra inches at the waist. Excess body weight negatively affects human health. But not everyone wants to use a grueling diet. Let's talk about how to eat right to get rid of excess pounds.
Methods and principles of effective weight loss
Reducing excess weight with the use of a strict diet shows amazing results, and within a short time period. To keep the lost weight can be difficult sometimes.
Weight loss for the body - stress. After a strong diet gives the body signals to the brain to accumulate fat for future use.
Proper nutrition for weight loss at home allows you to avoid stress, depression and anxiety. In addition, a person is adequately looking at foods taken by mouth, pre-analyzing about caused the injury.
There are several principles of effective weight loss:
- Preparatory stage - the purification of organism from slags, toxins. As sorbent use activated carbon and at least 2 liters of clear liquids. For more safe clean can replace medication foods rich in fiber. Cleaning is carried out in 1 day. So the body prepares for a healthy diet;
- To balance the ration, which should contain fats, proteins, carbohydrates, minerals and vitamins. When an imbalance is disturbed the work of all organ systems. Poor health is the source of development of pathologies;
- To develop a specific exercise program based on individual characteristics.
The hardest part of the process of losing weight is to start
Women and men wish to remove excess body weight have no idea where we should start:
- The initial stage involves conducting self-examination and determining the cause.
- Tune into the moral of weight loss. Nutritionists suggest to have a notebook or notebook or notebook. To make it a regular goal, tasks and the results obtained. For comparison, before and after, you want to record personal results: weight today, waist, bust, and hips, expected and desired body weight, to identify cause of the weight. It is important to tune psychologically. For people after age 50 to reduce the weight of the body is recommended under the supervision of a dietitian. At this age the human body all processes are slowed, thus, the removal of fat deposits is slow.
- Correctly set a goal - a figure the desired weight. The main thing is not to overdo it, otherwise the possible risk of psychological trauma. Some girls and women bring themselves to a terrible and dangerous to the health of the disease - anorexia. The number and term of achieving it must be realistic and achievable. Reduction of body weight in a month 3-4 kg, will not bring harm. Every day to stand on the scales is not necessary, the control procedure is carried out not more than 1 time in 7 days.
- In the absence of willpower the surrounding and native people must learn to support and to help in any situation. Breakdowns with proper nutrition happen often, so it is important that all family members shared with you lunch, Breakfast and dinner.
- To set the diet should gradually. Thus, the body quickly adapts to the new conditions and will not experience stress.
- Learn to drink clean, filtered water. A charge of vivacity and energy brings non-carbonated liquid. The daily rate for an adult at least 2 liters.
- Almost all nutritionists recommend to combine a proper diet with performing physical activities. When a large excess weight in the gym need with an instructor who will help you choose the right exercises and follow the technique of their execution.
Observing all the above guidelines for the preparation, the transition to proper nutrition will be less painful.
Food without dieting
To lose excess weight without using diets. The process will take time and will require self-organization.
To make healthy and nutritious food will help tips from the dietitian:
- Eliminate sweets or replace with less harmful. Sugar - honey, a candy and other confectionery products - fruit.
- To stop using a fast utilizable carbohydrates. Slow the most useful rice, buckwheat, oatmeal, whole-grain pasta, fresh bread.
- Remove from the diet sweet pastry, wheat bread. An excellent replacement would be considered bread.
- To control the amount of food eaten. The dose should not exceed more than 200 grams.
- Proper cooking of food. The main technological processes of food preparation along with proper diet are: boiling, braising, roasting, without formation of a ruddy crust, water vapor.
- Animal fats can increase the body weight. For this reason, their intake should be restricted to a minimum. Of the oils most useful is olive, but not in large quantities.
- Vegetables - a mandatory component of nutrition. They are rich in crude fiber, which improves digestion. It is recommended to eat fresh or make salads. As a dressing you can use sour cream low-fat.
- To exclude salt. Because of the bulk product retains fluid in the body.
- The diet must be present protein foods. Meat and fish take low-fat varieties.
- Dairy products with the smallest fraction of fat is mandatory. They improve the process of digestion.
- Alcoholic beverages, Smoking and other harmful habits are harmful to health and cause hunger.
Sample menu for 7 days
Sample menu for a week in the table below:
Breakfast: buckwheat in water (200 g), bread with slice of cheese, herbal drink with lemon.
Second Breakfast: Apple green (1 EA.), a glass of warm non-carbonated water.
Lunch: salad (100 g), vegetable soup with Turkey (200 ml), compote of dried fruits without sugar (200 ml).
Afternoon snack: yogurt (200 ml) the bun.
Dinner: lettuce, cucumber and tomatoes, rice with vegetables (100 g), boiled Turkey fillet (100 g), herbal tea with honey.
Breakfast: natural yoghurt without additives and dyes (100 g), boiled egg (2 PCs), tea.
Second Breakfast: fruit salad (100 g), a glass of water.
Lunch: soup with mushrooms (200 ml) chopped cucumber (50 g), rabbit meat stewed with vegetables (150 g), cranberry berry.
Snack: cottage cheese (50 g), a glass of non-carbonated water.
Dinner: vegetable salad (100 g), baked fish (100 g), a glass of freshly squeezed orange juice.
Breakfast: porridge oat on the water (100g), muffin with butter and a drink.
Second Breakfast: grapefruit, water without gas.
Lunch: soup-puree with croutons (150 ml), salad with fresh cabbage (70 grams), green tea with honey.
Afternoon snack: slice of grain bread and cottage cheese, juice.
Dinner: vegetable stew (100 g) of lean fish steamed (100 g), drink with lemon.
Breakfast: egg white omelet steamed slice of bread with cheese, juice.
Second Breakfast: pear, glass of non-carbonated water.
Lunch: salad with fresh Apple and carrot (50 g) zucchini stuffed chicken breast (150 g) unsweetened stewed fruit.
Afternoon snack: yogurt without dyes (100g), plain water without gas.
Dinner: cheese cakes in the oven with estimate (100 g), tea with honey and lemon.
Breakfast: oatmeal with water, berries, green tea.
Second Breakfast: orange, water, simple.
Lunch: cabbage salad (50 g), fish soup with pieces of fish low-fat varieties (200 ml), tea.
Afternoon snack: yogurt 1% (200 ml)
Dinner: casserole of vegetables (150 g), Apple, drink with lemon.
Breakfast: cereal with milk and slices of fruit, bread, tea without sugar.
Second Breakfast: wholegrain bread with cheese, water.
Lunch: salad with green beans (50 g) baked carrots with a chicken breast (150 ml) cranberry.
Afternoon snack: yogurt, bread.
Dinner: Greek salad (200 g), bread, tea with honey and lemon.
Breakfast: fruit salad (150 g), tea with lemon.
Second Breakfast: cottage cheese (100g), a glass of water.
Lunch: salad with tomatoes, cucumbers and corn (50 g) buckwheat boiled (100 g), chicken poultry meat (100 g), orange juice.
Snack: vegetable casserole (100g), water.
Dinner: stew (100 g), fresh vegetables (100 g), tea without sugar with lemon.
Recipes for healthy eating
Consider step recipes that allow you to eat right and lose weight.
Soup with vegetables
Healthy and nutritious dish. From this amount of ingredients gets 3-4 servings of 200 g
- carrots - 150 g;
- potatoes - 300 g;
- cauliflower - 100 g;
- peas peas - 50 g;
- onion - 1 clove of small size;
- fresh dill - 10 g.
- Veggies clean, rinse. Shred potatoes - diced, carrots - half slices, florets cabbage - divided into 2-3 parts, but a bow left completely.
- In a pan pour 3 liters of cold water. Put on fire and bring to boil.
- Spread the vegetables by turns in the water, cook until cooked ingredients.
- For a few minutes before the end sprinkle the finely chopped dill and again bring to boil.
- To turn off the heat and leave under a lid for 2-3 minutes to draw.
- Pour into portioned plates and serve.
A casserole of cheese
- cheese - 300 g;
- semolina - 40 g;
- chicken egg - 2 PCs.;
- milk - 60 ml;
- sugar - 1 tsp;
- olive oil - 10 ml;
- berries - 1 Cup.
- To break the egg into a plastic bowl and mix with a pinch of salt and sugar. Whisk until completely dissolved.
- The milk is slightly warm in a microwave oven. To connect with grits, cover and leave to swell for 10 minutes.
- Granular curd grind in a blender to puree state, mix with eggs and semolina.
- Berries to sort, wash, dry. To put it in a container with the contents, stir.
- Form for baking grease. Evenly distribute the weight, put it in the oven for 40 minutes at a temperature of 200 degrees.
Casserole with chicken and vegetables
- carrots - 100 g;
- fillet of poultry - 0.2 kg;
- cauliflower - 150 g;
- chicken broth - 1 Cup;
- cheese varieties - 50 g;
- flour - 1 tbsp;
- cream - 100 ml;
- chicken egg - 2 PCs.;
- spices according to your desire and taste.
- Cabbage wash, clean and boil until soft in salted water.
- Drain and add in the broth, chicken broth, flour, cream, egg and spices. Mix well, put on fire and boil for 3-5 minutes.
- Form for baking grease, on the bottom lay boiled fowl, which cut into slices. Then grated carrots, cauliflower. Pour sauce and sprinkle with grated cheese.
- Oven preheat oven to 250 degrees, set the form with the contents and bake for 20-30 minutes. After the appearance of light Golden brown to get the product.
- Cut into portions, sprinkle with fresh herbs and serve.
Salad with cabbage, bell pepper, tomato and cucumber
- cabbage - 300 g;
- tomato - 50 g;
- cucumber - 50 g;
- sweet peppers -50 g;
- salt - a pinch;
- sugar - 1 tsp;
- olive oil - 2.5 art. L.;
- vinegar 9% - 1 teaspoon
- Vegetables wash, clean as necessary.
- To chop thin straws, to put in a separate plastic bowl.
- Add spices, acid, oil. Mix and mash well.
- Cover, put into the refrigerator for 20 minutes. Stir again and can be used.
- poultry fillets - 0.3 kg;
- onion - 1 piece;
- garlic - 3 cloves;
- spices according to your taste and desire.
- The flesh is thawed, rinse. Cut into convenient pieces.
- Onions clean from the husk, cut the edible part.
- Grind the two ingredients in a food processor until puréed.
- Are ready season the mince with salt and pepper.
- Divide into equal pieces, giving each an oval shape.
- Baking sheet greased with a little oil, put the prepared p/f. Bake in the oven until cooked at a temperature of 200 degrees.