There are several basic principles at the heart of the nutrition system to lose weight. It is important to eat partially and sparingly, to avoid high-calorie foods and not to eat too much at night. If you follow these rules for yourself, then you can lose weight fast and get rid of cellulite in the legs and hips. A competent approach to nutrition combined with physical activity, massage and salon procedures can give excellent results and improve overall health.
How many times a day do you need to lose weight?
Dietitians recommend eating 4-6 times a day to keep your metabolism high and not feel hungry. This allows the body to maintain a constant high energy level. People who eat often and slowly stay strong throughout the day. But there are different opinions on how many meals a day you need to eat to lose weight.
If you want to lose weight, then you need to divide the whole amount of food into 3-4 meals, and at the same time prepare a snack with fruit or crackers. If you also develop the habit of not eating fast carbohydrates, then you can lose weight fast.
However, there are downsides to this type of food:
- mode is difficult for workers;
- If the stomach is stretched, it is difficult to eat in small portions and the feeling of hunger persists.
It's easy to control the calorie intake with three meals a day, and you can seriously prepare a proper diet for weight loss at a certain time. But the disadvantages of such a diet are:
- If the interval between meals is 4 hours or more, the feeling of hunger and therefore the problem of eating less to lose weight persists;
- There is no way to keep blood insulin levels at the same level;
- Assimilation of nutrients and nutrients does not occur at all with larger amounts of food entering the stomach and intestines at the same time.
What food can you eat?
To lose extra weight and eliminate the phenomenon of cellulite in the legs and thighs, you should limit the consumption of such products:
- Sugar. Not just a cup of tea or coffee. It occurs in other foods, and therefore a person imperceptibly eats about 15 tablespoons of sugar a day. Inactive work, this amount of glucose accumulates as fat. Constantly high blood sugar can lead to diabetes, cardiovascular disease, and even cancer.
- Flour, sauces, sausages, canned food contain sugar and other harmful substances. Therefore, you should make sure that such products are on the table as rarely as possible.
- Pasta, rice, white flour contain delicate carbohydrates. It is quickly absorbed by the body, but after an hour there is a feeling of hunger again.
The following foods and utensils should be used in the meal:
- Vegetables and fruits. Contains high levels of fiber, water & nutrients to help reduce weightBut it is best to use low sugar.
- Protein foods should not be excluded. The building and functioning of organs and tissues is impossible without protein. These foods should definitely be on the menu for a diet for weight loss. In order for proteins to work efficiently, the body expends energy, which helps to lose weight, and the feeling of satiety lasts for a while. Protein is found in large amounts in meat, dairy products, seafood, cereals (oats, barley, wheat), beans.
- Don't forget about spices. Not only do they give a pleasant taste and aroma to familiar foods, but they also have the ability to burn fat, cleanse toxins and speed up metabolic processes. Cinnamon, ginger root, turmeric, red pepper do their best with this task.
- Drinking water during the day (2 liters) is especially good for weight loss, for a glass of clean water 20 minutes before meals. It will hydrate the stomach and fill part of the stomach volume. Sometimes this simple technique allows you to skip a meal, because our body does not distinguish between thirst and hunger.
Weight loss by completely giving up food
Avoiding food helps to lose weight significantly. However, in response to the question of how much weight you can lose if you do not eat for a week, you can answer that you will lose 7-10 kg in this period. However, complete fasting is very harmful and does not remove cellulite from the legs and thighs. In the first stage, fat begins to break down and reserves are reduced. Instead, ketone bodies are formed to replace the glucose needed for the brain to function.
After that, the proteins used for energy are broken down. This will weaken the immune system and reduce muscle volume and tone. Therefore, all the "weight loss" will consist of loss of muscle fibers and increased manifestations of cellulite.
If you don't eat anything, you can lose weight in a week, but when you get out of this diet, any food intake will accumulate as fat and you will gain weight even more. And the muscles will remain weak.
Many people know that not eating dinner makes the process of losing weight much easier. But not everyone knows how much you can lose if you do not have dinner. In general, it is possible to lose about 10-12 kg of excess weight per month. But only in the case of a serious refusal to make a snack in the evening.
Nutritionists do not recommend such a diet, because it will cause digestive problems and disrupt hormones.
Service Dimensions
There are other secrets to eating right to lose weight. It is important to reduce the amount of food consumed. An interesting method can be used to get enough food and lose weight.
Take a plate with a diameter of 24 cm, divide it into two parts, and the other half again. The first is filled with vegetables, and the second, respectively, with complex carbohydrates and proteins. If you ask a specialist how many grams a portion of a food should be when losing weight, he will answer about 200 grams.
Result
If you want to lose weight, you need to keep a light diet and develop new eating habits. It is also important to take into account portion size, total calorie count and individual body characteristics for weight loss. It is important to remember that both complete abstinence from food and a lack of dinner can lead to the development of diseases, and thus losing weight will become a problem.