Human food habits and preferences have evolved over millions of years.It is quite difficult to change them radically, but they can be subject to small corrections.The problem of overeating and obesity today is especially acute facing humanity, and the percentage of people suffering from obesity is higher in developed countries.Obesity leads to problems with the cardiovascular system, which can significantly shorten your lifespan, not to mention the fact that from a purely aesthetic point of view, being overweight does not make you a very attractive person in the eyes of others.
Very often, to lose excess weight, people try to drastically limit their diet.This does not always lead to a positive result.If they manage to lose a couple of kilograms, there is a risk of regaining them after the end of the diet.
What rules should you follow to get back into shape and consolidate your results?
Rule 1: Eat small meals frequently
Nutritionists recommend eating 5-6 times a day, always eating small portions.In this case it is necessary to monitor not only its weight, which should be around 250-350 grams, but also the calorie content of the foods consumed.In terms of calorie content, a single serving should not exceed 400-450 kcal.The total number of kcal in your diet should not exceed 1600-1700.You should not reduce your calorie intake below 1200 kcal without consulting your doctor.The nutritional content of your diet is also important.For example, complex and difficult to digest carbohydrates should be taken in the morning.In the evening you can use dishes containing proteins and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of plain water per day.The quality of the city's water supply leaves much to be desired, so it is necessary to purchase bottled water.To save money, it is better to order it at home in large containers rather than buying it in a store.Experts do not recommend drinking carbonated water, sweet water, tea, especially at night, as this can cause bloating.
Rule 3: Don't limit yourself too severely
You should not limit yourself very severely in the choice of food products;From time to time you can pamper yourself a little with your favorite dishes, even if they are harmful to your figure.
Here is an approximate diet that will allow you to maintain your normal weight:
- Breakfast.Experienced nutritionists recommend preparing breakfast dishes that contain complex carbohydrates and do not contain large amounts of protein.Various porridges (buckwheat, millet, oat flakes) fit into these recommendations;you can also make sandwiches, eat cheesecake, cottage cheese, preferably not too fatty and without sugar.As a drink, use tea, coffee, preferably without sugar or with milk.
- For lunch, protein foods, mushrooms, meat and poultry are suitable.You can use various vegetables as a side dish.The best option would be if your daily routine allows you to consume light, low-fat soups.Dividing lunch into first and second courses is not justified;you have to choose one thing.Instead of compote, it is better to drink juice or eat fresh fruit.
- For dinner, food that is not too fatty and contains not very heavy proteins (poultry, seafood, lean veal) is suitable.To replenish carbohydrate reserves, supplement your diet with vegetables, preferably fresh.Potatoes have gained popularity among the general population, they are used in many dishes, but they contain few useful substances, and the calories are still not too low;you can almost refuse to eat them.Bread contains many carbohydrates and is a relatively high-calorie product;its consumption should be limited.
Rule 4: Correct and active lifestyle
And finally, here are some other essential tips.Your diet must certainly be rational and balanced;you need to plan it in advance, at least a week in advance.Don't forget to play sports, abandon bad habits.Our advice is general, so we recommend that you consult a nutritionist and choose an individual nutritional system for yourself, aimed specifically at combating overweight.