The most reliable way to control weight is to control calories. The main rule of weight loss is a lack of calories. Deficiency can be created not only by reducing calories, but also by activity: cardio, exercise, walking and any vigorous exercise.
The main task is to form a comfortable deficit for yourself by calculating your daily calorie intake. You can calculate it using the Harris-Benedict formula, and reduce the result by 200-400 kcal.
To lose weight, you need to exclude from the diet: flour; sweets; fried food; fast food; sodas.
These foods can be replaced by others. more useful, for example:
- Bread – whole grain bread;
- Sweet bars – healthy snacks, protein bars;
- Milk chocolate – bananas, dark chocolate.
The diet should consist of fish, vegetables, cereals and other healthy foods. Nowadays, there are many useful products that do not contain sugar, but no less delicious, and most importantly useful.
In 21 days you will form a habit, and you can forget about the products without which you could not live before.
Avoiding junk food makes life easier and improves the condition of the body.
PFC
An important point in losing weight is to maintain a balance of Proteins-Fats-Carbohydrates.
- It is necessary to consume own norm of proteins (0,8-1,8 grams on kg of weight). They are contained in:
- Meat and fish;
- Eggs;
- Dairy products;
- Flax seeds.
- Fats are important for the health of the whole body. The beauty of hair, skin, women’s health, etc. depends on them. You need to choose good and quality fats. Eliminate unhealthy fats, especially margarine and spread. The diet should contain both vegetable and animal fats. The main sources of fat are:
- Nuts;
- Fatty fish;
- Avocado;
- Nuts;
- Eggs.
- Carbohydrates are necessary for any activity and life support of the body. They are divided into simple and complex. You should try to choose complex so that they make up 80-90% of all carbohydrates, because they take longer to digest, there are no sharp changes in sugar levels, and during weight loss you will feel better. They are contained in:
- Cereals;
- Pasta;
- Potatoes;
- Wholemeal bread.
There are various options for the ratio of PFC. For example, proteins 40-45% of the diet, fats – 20-25%, and carbohydrates – 30-35%. This ratio may be different and should be adjusted for each person.
Diet does not mean starvation. Healthy eating is eating right and delicious. On the Internet you can find delicious recipes with the specified calories and videos of step-by-step cooking, such as cabbage sausages. This way you can diversify your menu.
Reduce your sugar intake
You do not need to completely eliminate sugar from your diet, but you should pay attention to how much sugar is in your diet and, if necessary, reduce it. Be sure to do the following:
- Pay attention to the composition of food
- Eliminate all sugary drinks from your diet
- Choose natural yogurts and add fresh fruits and berries
- Try to eat less candy and bakery products bought in the store
- Drink coffee and tea without sugar (sugar can be replaced with sweetener)
Slimmers
To accelerate weight loss, you can take special drugs-slimmers. Choose effective and researched drugs such as Orligal and Vyfat.