Proper nutrition for weight loss

Nobody wants to have the excess weight . Aching joints, obesity, heart steatosis, shortness of breath, a metabolic disorder - not explicitly included in the plans for each of us. Everyone wants to be young, slim, with toned figure and good health. So, why do we increasingly become complete? Scold myself for it, hate the reflection in the mirror, we suffer pain in the legs, atherosclerosis, life without the dancing and jogging . And still not losing weight, and if losing weight, then immediately gain weight. Where out of this vicious circle? Is it a maze?


The situation is not easy, but not hopeless. Some aspects of literacy integrated approach to the specifics of food for those wishing to lose weight will be discussed in this article.


First of all, have to radically change the way of life. A more precise movement and nutrition.That's the last now and will be discussed.


We start with water. Water - that's life. And if you want to have the body luchilos life during the day definitely need to drink two - two and a half liters of filtered tap water or well water. No need to replace pure water for black tea, coffee and caffeinated beverages, alcohol, sugary sodas and other attributes of an unhealthy diet. The morning starts with a glass of water before each meal and a glass of water during the day if desired.


Relative to the amount of food the following recommendations: there must be frequently, but gradually. During the day should be a minimum of four meals, and the top five - six. Portion of a single meal should be equal to the palm host.


The basis of power must be "simple" products. Strictly forbidden to eat foods with any synthetic additives such as preservatives, artificial flavorings, stabilizers and so forth.


Breakfast - the most important meal. And while many trendy diets recommend limiting coffee and a cracker, listen to them is not worth it, because breakfast is the charge for the day. When choosing foods for protein-carbohydrate composition, it is necessary to take into account the specific activities during the day. For a representative of mental labor will be good cereals (oats, buckwheat) with a half teaspoon of olive oil. Sugar is preferably replaced by fructose (one teaspoon). If dieters dominant physical labor (eg, the instructor fitness room), then choose a different breakfast: food rich in proteins, for example, fits boiled chicken breast and vegetables, for example, squash braised with potatoes. All (except oatmeal) should be cooked entirely on water or steam. In protein breakfast will also need to add half a teaspoon of olive oil.


During the day you need to eat cheese (not cottage cheese), fat content of up to five per cent, fruit, vegetable and fruit salad with low-fat yogurt, cereals and meat (better to choose brown rice when white, a little), stewed and steamed vegetables, fish, be sure to roast in the oven, soy cheese, tofu and bean curd. Yes, dry soy afraid not.


Now a lot of scared of genetic modification and its "alleged harmful" effects on humanity, it is absolutely groundless drawing conclusions about potential cancer from soy. All this from scratch. First, the harmful effects of genetically modified foods has not been proved by anybody, and, secondly, rye, wheat and maize as a result of cross-pollination have long been genetically modified. Nobody is talking about it at every corner and even this is useless, like eating bread and would eat. Therefore, do not listen to rumors, do not succumb to provocations and select a useful product. Soy lecithin contains useful for the development of the brain and the male reproductive system, the set of trace elements and easily digestible protein, whether you need to sacrifice for the sake of this rumor?


Many nutritionists recommend drinking juices active during weight loss, but it's not right. Juices - are those calories that are often not counted because they do not saturate, and, consequently, their food can not be considered. Fruit juices, and some vegetables - high in calories. In the juices and juice drinks manufactured in production, is generally very little nutrients, but plenty of preservatives. However, the dessert is quite possible to afford a glass of juice (svezheotzhatogo of course).


The number of calories eaten per day shall not exceed the amount of energy spent, ideally to reduce the weight of the first should be less, but even for a woman of small stature with low physical activity at the very strict diet of daily calories should not be less than 1400. To calculate an individual daily needs and selection of products, there are special tables.


So, to sum up: Drink plenty of fluids (preferably pure water), eat fewer calories than you spend and move more.