Advice from nutritionists on proper weight loss - how to start losing weight and not gain weight again

Eating for weight loss at home is the basis for removing extra centimeters from the waist. Excess body weight negatively affects a person's health. But not everyone wants to use exhausting diets. Let's talk about how to eat right to get rid of extra pounds.

Methods and principles of effective weight loss

Reducing excess weight using strict diets shows stunning results, and in a short period of time. Keeping off the lost pounds is sometimes difficult.

Losing weight is stressful for the body. After severe hunger strikes, the body sends signals to the brain to store fat for future use.

Proper nutrition for weight loss at home helps you avoid stress, depression and anxiety. In addition, a person adequately looks at the food taken orally, first analyzing the harm caused to health.

There are several principles for effective weight loss:

• The preparatory stage is cleansing the body of waste and toxins. Activated carbon and at least 2 liters of clean liquid are used as a sorbent. For safer cleaning, you can replace the medication with foods rich in fiber. Cleaning is carried out within 1 day. This prepares the body for proper nutrition;
• Balance your diet, which should contain fats, proteins, carbohydrates, minerals and vitamins. When there is an imbalance, the functioning of all organ systems is disrupted. Poor health is a source of development of pathologies;
• Develop a special physical exercise program based on individual characteristics.

Which weight loss method is better to choose?

So, having gathered her will into a fist and decided to lose weight, the woman thinks about which diet is best to go on. After all, there are a huge number of different systems, and it is very difficult to make a choice.

Here are some recommendations on what diet to go on:

• Choose the one in which you will need to consume products that are acceptable to you in terms of price and taste.
• Remember that not all diets are created equal and may be right for you. Therefore, consultation with a specialist is necessary here so that the nutritional system not only contributes to weight loss, but also does not harm you.
• The diet should be within your power. There are those where there is a very strict diet and many restrictions. If you're not sure you can handle it, it's better to choose something lighter.
• If you can easily give up eating your favorite foods, you can choose one of the mono-diets. They give good results in a short time, but it is important to understand that you will only have to eat 1-2 products during the diet.
• If you're not much of a cook, you'll enjoy the raw diet. On it you need to eat vegetables and fruits raw. A small amount of cottage cheese, nuts, honey, seeds, natural vegetable and fruit juices, and herbal teas are allowed.

In conclusion, I would like to note: in order to make losing weight not so difficult for you, before going on a diet, you can ask your loved ones to help you. For example, a friend or mother can control your diet. And if the whole family participates in losing weight, and no one is tempted by various goodies, then the diet will be calmer and more effective.

The hardest part of losing weight is getting started.

Women and men who want to remove excess body weight have no idea where to start:

• The initial stage involves conducting self-analysis and identifying the cause.
• Get mentally ready to lose weight. Nutrition experts advise keeping a notebook, notebook or notebook. Include regularly set goals, tasks and results. To compare before and after, you need to write down personal indicators: current weight, waist, chest and hips, expected and desired body weight, highlight the reason for high weight. It is important to prepare yourself psychologically. For people over 50 years of age, it is recommended to reduce body weight under the supervision of a nutritionist. At this age, all processes in the human body slow down, therefore, the removal of fat deposits occurs slowly.
• Correctly set a goal for yourself - the number of your desired weight. The main thing is not to overdo it, otherwise there is a risk of psychological trauma. Some girls and women lead themselves to a terrible and dangerous disease - anorexia. The figure and the time frame for achieving it must be realistic and achievable. Losing body weight by 3-4 kg per month will not cause harm. You should not step on the scale every day; the control procedure is carried out no more than once every 7 days.
• In the absence of willpower, people around and relatives must learn to support and help in any situation. Breakdowns with proper nutrition happen often, so it is important that all family members share lunch, breakfast and dinner with you.
• It is necessary to establish a diet gradually. Thus, the body quickly adapts to new conditions and will not experience stress.
• Learn to drink clean filtered water. Non-carbonated liquid brings a boost of vivacity and energy. The daily norm for an adult is at least 2 liters.
• Almost all nutritionists recommend combining proper nutrition with physical activity. If you are overweight, you need to work out in the gym with an instructor who will help you choose the right exercises and monitor the technique of performing them.

By following all the above recommendations for preparation, the transition to proper nutrition will be less painful.

How not to lose your temper

Most women who diet have a relapse sooner or later. This can happen for various reasons, but most often, due to an illusory perception of the meaning of healthy eating. As a rule, most of the extra pounds are lost in the first weeks of the diet, after which the scale needle stops. This begins to upset the woman, after which she returns to her normal diet. That is why before starting a diet you need to remember the following:

• Weight will stop rapidly decreasing in 1-2 weeks.
• Ideally, a person loses from 2 to 4 kg in 1 month. If you lose more, it can be dangerous to your health.
• All the pounds you lose while dieting can come back if you overeat.
• In order to stay in shape, you need to eat right every day.

When you dispel all illusions for yourself, you can start working on your body. First of all, eating properly is necessary not only to lose weight, but also to improve your health. It is also recommended to consult with a specialist in advance to choose the most suitable power system for yourself.

Don't forget that for every kilogram you lose, you should pamper and praise yourself with something. This way, you will remain motivated to work on yourself further.

Nutrition without diets

You can lose excess weight without dieting. The process will take a lot of time and require self-organization.

Tips from a nutritionist will help you create a healthy and nutritious diet:

• Eliminate sweets or replace them with less harmful ones. Sugar is made from natural honey, and sweets and other confectionery products are made from fruit.
• Stop eating fast-digesting carbohydrates. “Slow” ones are the most healthy - rice, buckwheat, oatmeal, whole grain pasta, unleavened bread.
• Remove sweet flour confectionery products and wheat bread from your diet. Bread rolls would be an excellent substitute.
• Control the amount of food you eat. A serving should not exceed more than 200 grams.
• Proper cooking. The main technological processes for preparing food with proper nutrition are: boiling, stewing, baking without forming a golden brown crust, water steam.
• Animal fats allow you to increase body weight. For this reason, their intake should be limited to a minimum. Of the oils, olive oil is considered the most useful, but not in large quantities.
• Vegetables are an essential ingredient of proper nutrition. They are rich in coarse fiber, which improves the digestion process. It is recommended to eat fresh or make salads. You can use low-fat sour cream as a dressing.
• Eliminate salt. Since this bulk product retains fluid in the body.
• Protein foods must be present in the diet. Take low-fat varieties of meat and fish.
• Dairy products with the least amount of fat must be present. They improve the process of digesting food.
• Alcoholic drinks, smoking and other addictions are harmful to health and cause appetite.

How to go on a diet correctly

It all starts with your decision to lose weight. It doesn’t matter at all - you need to lose a couple of kilos to fasten your favorite summer sundress, or say goodbye to tens of kg, the main thing is to realize what result you are striving for. Record your goals and desires on paper and take action!

For better motivation, back up your desires with a photo of yourself in which you like yourself. Do not strive to be like Hollywood stars, because often their appearance is the merit of cosmetologists and plastic surgeons.

How to prepare

The psychological attitude is extremely important. Don’t make a decision to lose weight in a fit of despair and anger that your jeans won’t fasten. Don't try to prove to someone that you can lose weight. In this case, the reverse mechanism is often triggered and instead of losing kilograms, the body will begin to accumulate them out of spite. The main motive that you need to be guided by is the desire to look better and do it not for the sake of someone else, but first of all for yourself. Be guided by the motto: I love myself so much that I want to improve and become even better, more beautiful and healthier every day.

Consider a reward system as well. For example, for every 2 kilos, promise yourself some nice little thing, for example, meeting with friends, going to the cinema or buying something new. This will be an additional impetus.

Once you are mentally determined to say goodbye to weight, take decisive action. But don’t rush to go on a strict diet right away, as this will put serious stress on your body. Start with a fasting day or completely reconsider your gastronomic habits:

• First of all, give up unhealthy foods, especially fried, smoked, mayonnaise and sauces based on it;
• do not overuse sweets and candies; if you cannot live without dessert, replace it with marshmallows, marmalade or dried fruits;
• drink a lot of clean water, fresh juices and herbal teas;
• say "that's it!" coffee and alcohol, because these drinks stimulate appetite and negatively affect metabolic processes in the body;
• reduce the calorie content of foods, since effective weight loss requires consuming less calories than the body can burn during the day. But without fanaticism! A calorie deficit is fraught with health problems ;
• Do not eat while watching TV, working on a laptop, reading a newspaper or playing on a smartphone.

In order for the event to give the fastest results, include physical activity, visit the bathhouse/sauna, sign up for a massage course, do body wraps. Remember: the slower the volumes go, the longer they will not return. There is no need to rush in the fight against extra pounds! Optimal, from a physiological point of view, is considered to be a loss of up to 2.5 kilograms per month. At this rate, excellent health is maintained and skin tightening occurs in a timely manner.

Many people choose express diets that allow them to lose up to 5-7 kg in a week. Please note: the reset occurs due to the removal of fluid from the body. Therefore, after returning to the usual regime, the lost kilograms will return, and in the worst case, they will also take a couple of “friends” with them.

How not to lose your temper

The most common problem for most diet practitioners is considered to be a gastronomic breakdown, when after some time of restrictions it is no longer possible to fight desires and you literally attack food. To say that this will reduce all efforts to a minimum, we believe, is in vain. We are sure that everyone knows about this themselves. How to avoid such attacks?

Choose a menu to suit your taste

If you decide to lose weight on buckwheat, and, to put it mildly, you don’t like this grain, then the risk of failure is quite high. The same applies to an avid meat eater who is put on a plant-based diet. Therefore, first of all, choose a menu consisting of your favorite ingredients.

Develop a balanced diet

The menu should contain proteins, fats, and carbohydrates. In addition, the body needs vitamins and various macro- and microelements. Therefore, eat meat, rye bread, cereals, vegetables, fruits and dairy products.

Eat small meals

Even if a low-calorie method was chosen, divide the prepared food into 5-6 parts and eat every 3-4 hours. This will prevent the feeling of hunger, and, therefore, reduce the likelihood of a breakdown to a minimum.

Take multivitamins

It has been proven that cravings for sweets, starchy foods, fatty foods, etc. often indicate a deficiency of minerals and nutrients.

If you constantly crave sweets, your body may not have enough chromium. Chocoholics need to check their magnesium levels. Those who regularly suffer from the desire to eat something starchy need the essential amino acid tryptophan. Well, many meat lovers suffer from a lack of iron and zinc.

Dedicate yourself to a hobby

Out of idleness, the hand reaches for the next cookie or candy. When there is nothing to do, many people go to the refrigerator. Therefore, if you decide to lose weight, find a hobby you like. Read, knit, do puzzles, take pictures. In general, occupy your free time with something interesting.

There is an unspoken rule that the stricter the technique, the higher the risk of failure . This is why qualified nutritionists advise choosing a long-term nutrition system rather than a strict mono-diet. Following the suggested recommendations will also help you avoid a breakdown, but if it worked and you ate something from the list of prohibited foods, then do not reproach yourself and, especially, do not deviate from the intended path. “Punish” yourself for your offense with an extraordinary workout in the gym and reduce the provisions prepared for the evening. Measure your volumes, after a couple of days, arm yourself with a centimeter again and record what the cost of failure is. We are sure that this figure will become the best amulet in the future.

If you understand that you cannot resist the temptation to eat something forbidden, try to do it before afternoon snack or immediately after training, but in no case before bed.

How to go out

The key to the success of a fat burning complex is the right way out. In the next 10-14 days after the event, you will have to reconsider your diet and lifestyle, namely:

1. Gradually introduce one ingredient prohibited by the method, but not dangerous for the figure. For example, if you chose a protein diet to lose weight, include vegetables and grains in the menu, but if you were struggling with kilograms of carbohydrates, then try meat, eggs or fish.
2. Drink at least 2 liters of fluid (water, green or herbal tea) daily.
3. Have 5-6 meals, not neglecting snacks, but the last meal should not be later than 3 hours before going to bed.
4. Play sports. Start with walking/swimming and gradually increase the intensity of the exercise.
5. Have weekly fasting days.

How to eat after a diet

It happens that after the event, those who have lost weight pounce on goodies and begin to eat without measure. In this mode, the body will very quickly return to its previous shape. Several tips have already been given above on how to create a diet after a diet. We encourage you to practice proper nutrition, but not for a week, not two, not a month, but for years.

Following the principles of PP is the best protection against extra pounds. Eat 5-6 times a day, but in small portions. Avoid fried foods in favor of boiled, stewed and steamed foods, and follow the drinking regime. Remember that the menu should include all food groups, including: cereals, vegetables and fruits, dairy, proteins and fats. If you can’t resist dessert, then give preference to marshmallows, marmalade, jam, i.e. natural, without preservatives, trans fats and a killer dose of sugar. And most importantly, learn to get real pleasure from every bite you eat.

Sample menu for 7 days

Sample menu for the week in the table:

Recipes for proper nutrition

Let's consider options for step-by-step recipes for dishes that allow you to eat healthy and lose weight.

Vegetable soup

A healthy and nutritious dish. From the specified amount of ingredients you get 3-4 servings of 200 g.

Products:

• carrots - 150 g;
• potatoes - 300 g;
• cauliflower - 100 g;
• canned peas - 50 g;
• onion - 1 small head;
• fresh dill - 10 g.

Preparation:

• Peel and rinse vegetables. Chop: potatoes - into cubes, carrots - into half circles, cabbage inflorescences - divide into 2-3 parts, and leave the onion whole.
• Pour 3 liters of cold water into a saucepan. Place on fire and bring to a boil.
• Place the vegetables one by one in the water and cook until the food is done.
• A few minutes before the end, add finely chopped dill and bring to a boil again.
• Turn off the heat and leave under the lid closed for 2-3 minutes to infuse.
• Pour into serving bowls and serve.

Cheese casserole

Products:

• cottage cheese - 300 g;
• semolina - 40 g;
• chicken egg - 2 pcs.;
• milk - 60 ml;
• sugar - 1 tsp;
• olive oil - 10 ml;
• berries - 1 cup.

Preparation:

• Break the egg into a plastic bowl and mix with a pinch of salt and sugar. Whisk until completely dissolved.
• Heat the milk a little in the microwave oven. Combine with cereal, cover and leave to swell for 10 minutes.
• Grind the grainy cottage cheese in a blender until pureed, mix with eggs and semolina.
• Sort the berries, rinse and dry. Place in container with contents, stir.
• Grease the baking dish. Distribute the mixture evenly and place in the oven for 40 minutes at 200 degrees.

Casserole with chicken and vegetables

Products:

• carrots - 100 g;
• poultry fillet - 0.2 kg;
• cauliflower - 150 g;
• chicken broth - 1 glass;
• hard cheese - 50 g;
• flour - 1 tbsp;
• cream - 100 ml;
• chicken egg - 2 pcs.;
• spices as desired and to taste.

Preparation:

• Rinse the cabbage, peel and boil until half cooked in salted water.
• Strain and add chicken broth, flour, cream, egg and spices to the broth. Mix thoroughly, put on fire and cook for 3-5 minutes.
• Grease a baking dish and place boiled poultry meat, cut into slices, on the bottom. Then grated carrots and cauliflower. Pour over the sauce and sprinkle with grated cheese.
• Preheat the oven at 250 degrees, place the pan with the contents and bake for 20-30 minutes. After a light golden brown crust appears, remove the product.
• Cut into portions, sprinkle with fresh herbs and serve.

Salad with cabbage, bell pepper, tomato and cucumber

Products:

• white cabbage - 300 g;
• tomato - 50 g;
• fresh cucumber - 50 g;
• sweet capsicum -50 g;
• salt - a pinch;
• sugar - 1 tsp;
• olive oil - 2.5 tbsp;
• vinegar 9% - 1 tsp.

Preparation:

• Wash vegetables and peel if necessary.
• Chop into thin strips and place in a separate plastic bowl.
• Add spices, acid, oil. Mix using kneading movements.
• Cover and refrigerate for 20 minutes. Stir again and can be consumed.

Chicken cutlets

Products:

• poultry fillet - 0.3 kg;
• onion - 1 head;
• garlic - 3 cloves;
• spices to taste and desire.

Preparation:

• Defrost the pulp and rinse. Cut into manageable pieces.
• Peel the onion and cut out the unedible parts.
• Puree the two ingredients in a food processor until pureed.
• Season the finished minced meat with salt and pepper.
• Divide into equal pieces, giving each an oval shape.
• Grease a baking sheet with a small amount of oil, lay out the prepared p/f. Bake in the oven until done at 200 degrees.

Nutrition for fast weight loss

It is impossible to achieve quick results in weight loss with proper nutrition. But the results obtained last for a long time.

The following recommendations will help activate the process of burning subcutaneous fat:

• to eliminate hunger - drink a lot of plain water;
• Meals should be every 4 hours, in small portions. Then metabolism will speed up and the body will not begin to store nutrients in the form of fat deposits;
• The main food should be fruits, vegetables, berries. Fish and meat - present in the smallest quantities;
• When cooking, add cinnamon, black pepper, cumin or coriander. Thanks to them, the digestion process is normalized;
• Dried fruits and nuts are allowed as a snack, but not more than 50 g;
• drink - green tea with lemon.

How to lose weight quickly: the most effective and fastest diets

When choosing diets for quick weight loss, follow these rules:

1. Choose the diet whose main product is available to you, because most fast and effective diets are mono-diets that are built on one component;
2. You must like the foods in your effective diet, otherwise dieting will be akin to torture;
3. For a more comfortable and faster weight loss, choose a diet in which all dishes are easy to prepare, so that you spend less time in the kitchen and are not tempted to eat.

Among the well-proven diets for quick weight loss, you can pay attention to:

• all kinds of mono-diets;
• various variations of the kefir diet;
• one or another celebrity diet, for example, the Hollywood diet or the diet of Larisa Dolina;
• the protein diet that is popular these days (as well as its variations - the Dukan diet, the Kremlin diet, low-carbohydrate diet);
• the egg diet, which has recently firmly established itself as one of the most effective diets for those who are not inclined to wait long for visible results.

How to create a home weight loss program?

A healthy nutrition program can be developed and compiled independently at home.

To do this, you will need to apply the Harris-Benedict formula:

• men - 12.7*height+6.3*weight-6.8*age+66 = basal metabolism;
• women - 4.7*height+4.3*weight-4.7*age+655.

The result obtained indicates the amount of energy required by a person at rest. For this reason, it is important to take into account the degree of activity.

When calculating using the formula, the following coefficients are used:

• if the lifestyle is sedentary from 0.8 to 1.0;
• with constant walking and 1-2 workouts per 7 days in the gym from 0.9 to 1.1;
• active lifestyle from 1.0 to 1.2.

A weight loss nutrition program at home creates a shortage of calories between intake and expenditure. The main thing is not to overdo it. In any case, the difference should not exceed more than 300 Kcal.

When is the best time to go on a diet?

If we consider the problem from this side, then, according to popular belief, it is better to lose weight during the waning moon - as the Earth’s satellite decreases, fat reserves will decrease. Regarding the menstrual cycle, excess weight can be eliminated after the end of the critical days. As has become a habit, a new business starts on Monday, but this is not true. Monday is a hard day, so Wednesday is the ideal time to make changes to your regular diet, such is human psychology.

Adviсe

Practical advice from nutritionists will help you not to harm your health, but on the contrary, to improve your well-being:

• Women over 30 years old need to consume additional calcium during proper nutrition. At this age, the mineral in the body decreases significantly;
• Completely eliminate caffeine-containing drinks and alcohol from your diet;
• Cholesterol is an enemy for humans. By eliminating foods and foods high in cholesterol, you can cleanse your blood vessels.

Proper nutrition and drinking regime

• For the human body, water is more important than food. Pure liquid accelerates metabolism, thereby improving and accelerating the process of removing fat deposits.
• Human movement is accompanied by loss of moisture. You can replenish the lack of fluid by drinking at least 8 glasses a day.
• When actively playing sports or drinking alcoholic beverages , water consumption increases.
• The water must be clean, without gas, sugar and preservatives. Drink 200 ml gradually every 60 minutes.

Sports activities

Any physical activity reduces weight quickly due to accelerated metabolism. To maintain the results after eating or to enhance the effect of the diet, it is enough to visit the gym 2-3 times a week, performing the necessary set of exercises.

Physical exercises can be performed at home or in the fitness room (Pilates, swimming). In the summer, it will be effective to pedal a bicycle. The benefits of such an exercise are double - fresh air and strengthening of the heart muscle, an active lifestyle.

• Jumping rope. Performed with minimal loads, gradually increasing the time. The cardiovascular system is strengthened.
• Squats: simple, with dumbbells.
• Push-ups (the main thing is to do the exercise correctly).

You can create a special training schedule for a more convenient solution to the issue of classes.

Cosmetic procedures for weight loss

You can remove excess weight and improve the appearance and condition of the skin using additional means:

• The wrap reduces inches on the waist and hips. The result will be seen after 3 procedures. You can also do it at home. The main thing is to prepare the mixture correctly.
• Cosmetic creams for figure correction. They do not help and are suitable for all girls and women. It is recommended to combine their use with active physical activity.
• Massage normalizes metabolism and improves skin condition.
• Baths and saunas increase blood circulation. It is recommended to combine it with a homemade salt or honey scrub.

Every person needs to eat right, regardless of weight. A low-calorie diet will allow you to reduce excess weight and remove fat deposits without harm to the body.

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Motivators for losing weight

How can you motivate yourself? To decide on a long-term test, you can use psychologically effective tools. The following points can act as motivators for diets:

• First of all, you need to decide why losing weight is so important to you. Everyone, as a rule, has their own personal reason for this.
• Choose your own pace for losing weight.
• Be as patient as possible.
• Give your body physical activity.
• It will be better if loved ones support you during the diet.