How to learn to eat less to lose weight
Overeating is the main reason for gaining excess weight. Accumulation of fat contributes to the excessive caloric content of the daily diet in relation to physical activity. Constantly overeating, it is possible in a moment to find out that all things are already "cracking at the seams", and a slender figure in a swimsuit on the beach has only to dream.
And then many desperately begin to take all sorts of measures: sit on a hard diet, arrange unloading days on apples or yogurt, take pills and teas for weight loss, exhaust yourself with training in the fitness center. However, enthusiasm goes quickly with severe methods of combating obesity.
According to statistics, 97% of people who follow a diet for weight loss change over time to the usual diet, while excess weight returns, "taking" with them a couple more kilograms. What to do? For weight loss you need to start eating less. Deficiency of daily caloric content will promote acceleration of metabolism and active burning of accumulated fatty deposits.
How to start eating less
Many noticed that strict diets give only a short-term result, and when switching to the usual diet, the weight lost is returned. From this it follows that it is inefficient to starve yourself and scrupulously calculate the daily calorie intake, the ratio of consumption of proteins, fats and carbohydrates. Effective way to promote weight loss – a review of their lifestyle, changing the habitual diet and adjusting the daily calorie intake. The right way to harmony is less.
"How much less is there to lose weight?" – the main question that worries many people who dream of a slender, smart figure, but who can not cope with their appetite. There are various tricks and tricks for weight loss, developed by nutritionists in conjunction with psychologists, which allow to reduce appetite, due to which a person begins to eat less.
Ways as to eat less and interrupt appetite:
- There are often. Fractional food 5-6 once a day will not torture yourself with hunger for weight loss and not break to eat anything high-calorie (cake, chips, french fries).
- There are small portions. Reducing the usual servings will automatically lead to a deficit in the usual caloric intake, which will help lose weight.
- In order to consume in small portions, it is recommended to eat from small plates. This is a visual self-deception. A piece of fish placed on a small plate will seem much more than a large one.
- Thorough chewing food. It is necessary to stop eating "on the run." Slow meal with a thorough chewing each piece of food leads to more rapid saturation and weight loss.
- To eat at home. To start eating less for the sake of losing weight, it is recommended to eat at home, because the calorie content of meals in public places is problematic. Calorie food is the enemy of harmony.
- In order to reduce the appetite and eat less for weight loss, it is recommended for 30 minutes before a meal to drink a cup of tea (green, herbal) without sugar and cream.
- Observe the water balance. To lose weight every day you need to drink 1,5-2 a liter of clean water without gas. Water helps to accelerate metabolism, purify the body of accumulated toxins and toxins, and filled with water fat cells are more actively burned.
- Correct snacks. Do not starve yourself to lose weight, it's better to have a snack with dried fruits, seeds, nuts. With an acute sense of hunger before going to bed, you can drink a glass of low-fat fermented milk product (kefir, natural yoghurt, ryazhenka), in which you can add a couple drops of lemon juice or greens (dill, parsley).
For losing weight you need to eat less salt. Salt is necessary for the body to maintain the water-salt balance, but for normal life is sufficient daily rate of 4 gr. This amount of salt is contained in the consumed food (fresh vegetables), without additional additives. Excessive consumption of salt leads to fluid retention in the body, which causes swelling. For weight loss, it is recommended to reduce salt in your diet to a minimum. It is better to salt already ready meals, rather than add food during cooking, so you can easily reduce the amount of salt consumed twice a day.
Using the suggested recommendations, you can start eating less, which will lead to a reduction in daily caloric intake, a decrease in the stomach in volume, and as a consequence – to weight loss.
Refusal of flour and sweet
Butter buns, cakes, cakes with an abundance of cream are the worst enemies of a slim figure. Many sweet tooth can not abandon them even for their own attractiveness and weight loss. The fact that using sweet, in the body begins to develop serotonin, known as the "hormone of happiness", and also increases the level of endorphins, which contribute to the increase of mood and a sense of pleasure. However, after a short period of time, the blood sugar level drops, which leads to discomfort, a sense of fatigue, "breakdown", a sharp change in mood.
Sharp refusal of flour and sweet can lead to neuroses and depressions, and therefore stop eating favorite desserts for weight loss should be carefully and gradually. It is recommended not to give up completely from flour and sweet for the sake of losing weight, but only to replace some high-calorie desserts with more useful ones. For example, chocolate lovers are recommended to use for weight loss only a bitter appearance, in the amount of several pieces a day.
From flour for weight loss you need to refrain from fresh, baked baking. You can bake desserts yourself from wholemeal, for example, oatmeal cookies with banana, cheese cakes, curd casserole. Such desserts are not only tasty, but also useful, and also less caloric.
Not only for the teeth, but for the figure, sugar is harmful. For weight loss you need to reduce its use to a minimum, and it is desirable and completely abandon this sweet additive. Reduce the consumption of sugar can be, replacing it with honey. Natural honey is an excellent alternative to sugar, and the substances contained in it, contribute to the strengthening of immunity, improves digestion, improves the condition of teeth and bones.
Tips to avoid eating in the evening
The intense rhythm of modern life imposes an imprint on the culture of nutrition. In order to save time during many snack on the run by harmful food (sandwiches, half-finished products, fast food). At this rate, the main meal is for dinner, which leads to overeating and a set of excess weight. For weight loss without debilitating diets, you need to stop eating up for the night.
Supper for weight loss should be easy. Men, in particular, should be excluded from their evening slimming menu: alcoholic beverages, fried, fatty, pickled, smoked dishes, mayonnaise sauces, baked pastries that negatively affect not only the figure, but also the male health. It is worth giving preference to losing weight to both men and women: lean meat, poultry and fish, salads from fresh vegetables, unsweetened fruits. All kinds of spices and spices increase appetite, and therefore for weight loss they must be excluded from their diet.
For weight loss it is recommended to serve the table beautifully, pay attention not to the number of dishes, but to their quality and aesthetic presentation. To eat it is necessary from small plates, slowly, consciously, enjoying each piece and thoroughly chewing it. Thus, saturation will come much faster, and the volume of consumed portions will decrease, which will lead to weight loss.
How to eat less during pregnancy
Pregnancy is a trembling and joyful period of life for a future mother. Bearing under the heart of a child, a woman, on average, for 9 months of pregnancy should gain 8-12 kilograms, which will leave right after delivery. However, most women, having learned about their situation, begin to eat for two, and sometimes even three, mistakenly assuming that they only benefit the fetus. Alas, this is far from the case.
For full development, the fetus takes away all the most useful vitamins and trace elements from the diet of a mom, designed for one person. Overeating during pregnancy leads to a set of excess weight of a woman who, after giving birth, will not be easy to drive. In order not to gain weight during pregnancy, you should eat properly and in a balanced manner, and most importantly – do not overeat.
How to gain less weight during pregnancy – recommendations:
- Pre-arranged menu. In order to eat balanced it is recommended to make the menu in advance, for a day or two ahead, which will reduce the risk of snacking by "harmful" foods (sweets, buns, fast food).
- Provided snacks. In order not to indulge in temptation and not eat anything harmful, it is best to carry an apple, nuts, dried fruits.
- Full breakfast. During the night (8-9 hours of sleep) you and the child did not eat anything, so a full breakfast will fill the deficit of nutrients and calories.
- Refuse heavy food at night. Pregnant women may have an acute feeling of hunger before going to bed. Do not starve, it is better to replace heavy food (meat, potatoes, pasta) with lighter foods (yogurt, kefir, fruit).
- Exclusion of fasting. Long breaks between meals are harmful to the health of the child. Eat better every 2-3 hours, but little by little.
- Physical activity. In order not to gain excess weight during pregnancy, you should move more. It is recommended to walk more often outdoors, to refuse from the lift, to attend gymnastics or aerobics for pregnant women.
A pregnant woman should first of all listen to her body, which prompts what products the menu should consist of. For example, craving for meat can signal a lack of protein or iron in the body. "Do you want fruit?" – you may not have enough vitamins. Observing the proposed recommendations, you can not gain weight during pregnancy, which will quickly come to form after childbirth.
Than to kill an appetite?
Trying to eat less, it's hard not to break off the intended goal – losing weight with a sudden feeling of hunger. As a rule, the feeling of hunger overcomes to a lesser degree between the main meals and more – before going to bed. Heavy food, consumed at night, is not digested in the stomach, poisoning the body with slag and toxins, leading to a set of excess weight. In order to lose weight, do not necessarily starve yourself. There are products acceptable for evening snacks that will help to tame the appetite and satisfy hunger without harm to the figure.
To kill the appetite and not break with the diet will help:
- Seeds (pumpkin, sunflower);
- Nuts (walnuts, almonds, cedar, cashews);
- Dried fruits (raisins, prunes, dried apricots);
- Low-fat dairy products (kefir, ryazhenka, ayran, yogurt, natural yoghurt);
- Nekrakamistye vegetables, both in raw form, and as juices, smoothies (cucumbers, tomatoes, spinach, celery, carrots, beets);
- Unsweetened fruit, both raw and puree, smoothies, freshly squeezed juices (apples, peaches, plums, cherries, oranges, pineapples, grapefruits).
With an acute feeling of hunger when losing weight before going to bed, you can eat one fruit or vegetable, a handful of nuts or seeds, drink a glass of sour milk drink. Help to kill the appetite of herbal teas (herbal, green), decoctions and tinctures of herbs and berries, berry mousses. When preparing them for weight loss, sugar should be replaced with natural honey as a sweetener.