How to lose weight: Basics
The simplest rule that can introduce you to the basics of weight loss
It is also more detailed – calculate the level of the basic metabolism with any calculator, take into account physical activity, get a daily expenditure. Now subtract 10% from this figure-you will get the caloric content of food for weight loss. Difficult? And now about the simple –
at first, you can lose weight by simply making feasible changes to your diet and lifestyle, and not too busy counting calories. To the latter, in one way or another, we must come. But everyone can take a few simple steps to lose weight in the next couple of weeks.
What foods are suitable for weight loss?
The caloric content of the average person's diet is something like 3000 kcal. A "need" - usually no more than 2000 kcal, if our hero does not play sports at close to professional levels of load. In youth, the expense is increased due to a large amount of traffic in ordinary life – everyone still likes to walk around the city, and everyone has to somehow move between the buildings of educational institutions.
With the transition to a more "sedentary" way of life and begins to gain weight. And this is not the curse of an adult, but just a habit of high-calorie and not suitable for weight maintenance nutrition. Best nutrition look at this web-site Rose Lemke
First of all, you should replace these foods with healthy analogues:
— all dairy products with fat and sugar are the same, but no more than 2.5% fat and no sugar at all. Read the information on the packaging, and be guided by the fact that any yoghurts "with berries", "with cereals" and other kiwi and muesli are yoghurts with sugar, and they are more calorific than the usual percent so 20;
— all sodas with sugar or sweeteners on regular water or iced tea. Soda with a sweetener increases your appetite, and sweet water-just gives you 300-400 kcal plus a day, and you haven't even eaten yet;
— fast food for safer fast food. If you are in fast food, eat salad with chicken breast without dressing, but it is better to master the" science " of dining in any bistro where you can take stewed vegetables and meat dishes;
- limit or completely exclude alcohol. It's not that it's high in calories. The fact is that after drinking it, you stop controlling yourself, and begin to cheerfully consume all the "alcoholic" snacks, in one evening you can "eat" so much that your entire weekly deficit will dissolve into infinity. And then you will claim that healthy eating doesn't work;
- stop frying your food at home, and cook salads with mayonnaise or lots of oil dressings. On average, each serving of fried anything is heavier than the usual 200-300 kcal. Even if you eat fried cabbage, it would be better to eat stewed.
remove out of sight all the vases with sweets and cookies "for guests" and leave in your diet dessert 2-3 times a week.
For the rest, aim for 3 main meals and 2 snacks, or 3 main meals and 1 snack, if this is more comfortable for you.