Forget about calories: 6 basic principles of weight loss
HThat is, everyone approaches the issue of losing weight correctly: this is a complex process based on adherence to a diet and regular physical activity. Diets provide a quick but short-term effect – the pounds are more likely to return again. Then what are the basics of weight loss?
In the process of losing weight by fasting, the problem cannot be solved. Even if the first “plumb lines” are light and fast, weight is gained back at the same rate when switching to the usual diet. The correct pace is no more than 2 kilograms per month. The main point in a well-structured weight loss process is proper nutrition. What are its main principles?
Eat evenly throughout the day
Three main tricks – write and afternoon tea – the scheme, popular in Soviet times, is again gaining rights. Eat about 350 – 400 ml portions at about the same time, but most importantly – evenly throughout the day. So the body will “know” that it will be fed without fail, and will avoid stressful overloads, and, therefore, will not accumulate reserves for a hungry day.
Count calories, especially during the initial phase of losing weight
Weight loss occurs only when you consume fewer calories than you expend. This is the basic dogma. Counting proteins, fats and carbohydrates at the initial stages, if you are not at all guided by the “weight” of products, is also a necessary condition. To maintain normal life, the female body needs about 1,800 kcal per day, the male body needs about 2,500, which means that all calories in excess of these numbers can turn into extra pounds. The main thing to remember here is that calories are different calories, and using apps for calculating calories with a cool head is only for general information.
Don’t eliminate fats from your diet
Low-fat products (milk, cottage cheese) undergo colossal processing, during which their beneficial properties are lost, and starch and sugar are added (this is necessary to give them the desired consistency and preservation). Such foods are difficult to digest, further straining the already rebuilding digestive system. The dangers of low-fat foods are well documented in Sally Fallon’s book Nutrition: The Wise Traditions of Ancestors. The main idea: fats are necessary for normal functioning of the body – they slow down the absorption of nutrients, allowing us to feel no longer hungry, serve as a transport for important fat-soluble vitamins (A, D, E, K). In addition, dietary fats are essential for the conversion of carotene to vitamin A, the absorption of minerals, and many other processes. Therefore, the so-called fat-free diets will negatively affect the metabolism.
Breakfast is the basis of the diet
For most, it goes under the phrase “I’ll have a quick tea and that’s it.” The result of this attitude towards morning meals is excess weight. Why? Skipping breakfast regularly is the reason you stop feeling hungry when you wake up. This, in turn, leads to overeating at lunch and dinner.
An ideal breakfast consists of “slow” carbohydrates (porridge made from oatmeal, buckwheat, barley, etc.), proteins (lean meats, eggs, cottage cheese) and healthy fats (nuts, vegetable oils).
Get rid of food waste
We are what we eat, so do not litter your body with unnecessary, empty calories: exclude from the diet chips, crackers, popcorn, fast food, mayonnaise, ketchup, soda, alcohol, wheat flour baked goods (replace it with whole grain), everything spicy, pickled and fried. And do not forget to drink at least one and a half liters of clean water a day without gas. Teas and soups don’t count. When losing weight, many toxic substances are formed, and a sufficient amount of water is needed to process them and remove them from the liver.
Learn to cook the right food
Try to cook, stew, bake in the oven or grill all dishes. The main thing is not to fry in oil. Diversify the menu – to avoid food disruptions.