How to lose weight fast? 11 tips

Girl for fast weight loss

How to lose weight fast?Or at least how to lose weight, though not fast? Many people ask these questions, but few know how to organize this weight loss. How, what and when to use, how to prepare it properly, to eat after six in the evening or not, can you drink water with food? We will answer these and many other questions in this article.

What is proper nutrition?

The answer is simple - this is a diet that consists of natural and fresh products prepared in such a way as not to overload or disrupt the digestive tract. All people are different and the same products can affect people differently. One person may drink liters of milk, while another may have lactose intolerance and therefore the milk will not be suitable for him specifically. Therefore, in determining proper nutrition, the factor of individuality is important for each specific organism.

Despite individual differences, you can still identify the basic tenets of proper nutrition, for some they will turn out to be a kind of secret.

1. Drink plenty of fluids

Water is the basis of everything, without water there is no life, without it one can live only a few days. It is imperative that you do not reduce your fluid intake while trying to lose weight. Many people on a diet make a mistake with this delusion, don't make your mistakes! It is best to use plain purified water as a source of liquid. You can drink under any circumstances, even if you do not feel like drinking. Get in the habit of drinking often and less. Start with a glass of warm water immediately in the morning after bedtime and then drink a glass between meals. An indicator of adequate fluid intake is the color of the urine - if it is a deep yellow color, it means a lack of fluid intake, therefore it should increase. It is usually recommended to consumeabout 2 liters of fluid per day, and in the hot season as much as 3 or even 4 liters!

2. Eat more often

One of the secrets of proper nutrition is oftenfractional dishes in small portions, this is especially true for people suffering from gastrointestinal diseases such as gallbladder dyskinesia. With partial feeding, bile in the gallbladder will not accumulate and cause pain. The second plus is that the digestive tract will not be overwhelmed by a large volume of food, which will relieve you of bloating and heaviness in the stomach. In addition, there will not be too much insulin in the blood, which will prevent the accumulation of fat.

3. Don't miss breakfast

Many people skip breakfast, replacing it with a cup of coffee and a cookie. I strongly advise you not to do this.First, coffee on an empty stomach is harmful, it is much more useful to drink a glass of warm water.Second, in the morning you need to energize your brain and body, carbohydrate foods in the form of various cereals will cope best with this.ThirdAccording to research, those who do not miss breakfast consume less nonsense during the day, such as cookies, candy, pastries and fast food, and this does not fit into the concept of good nutrition, much less weight loss.

A full breakfast is essential for weight loss

4. Give preference to natural, fresh foods

I highly recommend giving up sausages, smoked meats, semi-finished products, canned food in favor of natural products such asmeat, ,fish, ,bird, ,eggs, ,cottage cheese, ,milkanddifferent cereals. . . Exceptions may be products such as smoked chicken breast or boiled pork. Understand that when you buy sausages, you will most likely get a low-quality product that does not contain the declared ingredients. Much more useful (and cheaper! ) Is to buy a piece of meat. In the process of losing weight it is extremely important to count calories and nutrients, and with low quality products you can get into an unpleasant situation.

5. Eat vegetables and fruits

An integral part of a proper and healthy diet is the presence of vegetables and fruits in the diet. Vegetables are desirable for foodraw or stewed, so most nutrients are preserved. Vegetables play a key role in weight loss. It's quite simple - vegetables contribute to satiety and the feeling of hunger during the diet will sooner or later intensify. And diet, as we understand it, is the basis of weight loss. By filling your stomach with vegetables, you can dull the feeling of hunger, thus preventing uncontrolled eating. In addition, vegetables and fruits have an extremely positive effect on the digestive process.It is recommended to consume at least 400 g of vegetables and fruits a day. . .

6. Allow yourself forbidden foods

How come, you ask, it was still recommended above to rule out such a thing? But the question is - it is still not worth completely excluding such products, because in the end a person can break free and swallow what is forbidden to him for a long time. To prevent this, it is perfectly acceptable to eat something tasty once a week or two: a chocolate bar, cake, pizza or some kind of fast food. The main thing to remember is that everything is related to quantity, so you should not overeat with such products. This technique is called cheat flour and is used to unload the psyche of the diet. And good mood is the key to quality weight loss.

7. Prepare food properly

Anyone, even the most useful and high-quality product, can become a poison simply by improperly prepared. Preference should be givenextinguishingcookingfor a coupleorbaking. . . If you really want to be fried, then it is better to cook in olive oil and in a Teflon pan. The grill is a good choice.

8. Eat after 6 p. m.

The absolute misconception is that it is harmful to eat after 18: 00 and this will lead to weight gain. You can eat at any time of the day, onlythe last meal should be 1-2 hours before bedtime. . . Overeating leads to weight gain, no matter before 18: 00 or after. Only the total number of calories eaten per day is important. If you want to lose weight, then you need to expend more energy than you get. This can be achieved by reducing the amount of food consumed and increasing physical activity.

9. Include soups in your diet

Foods that are liquid or crushed are more digestible than solid and coarse foods. Soups are the perfect addition to a healthy diet. You can use them as a first course, consumed before the main course, or as a separate dish, preparing a puree soup.

The soup is an ideal dish for proper nutrition for weight loss

10. Eat in a calm and pleasant atmosphere.

It has been noticed many times that if a person has a positive attitude to food intake, takes it slowly and in a calm environment, then such food is better absorbed and does not cause discomfort. On the contrary, food consumed on the go or in a bad mood can cause gastrointestinal disorders. It is also worth mentioning that the food should not be too hot or cold, it can disrupt its absorption. The digestive organs and the nervous system are closely linked, so always try to eat in a relaxed state.

11. Do not overeat

Overeating is the main enemy of the beautiful figure. How to determine when to eat enough? It must be remembered that the feeling of satiety comes onlyfor 20-30 minutesafter eating and so far you can eat a lot without suspecting that you have already exceeded your optimum. Therefore, be alert, get up from the table with a slight feeling of hunger, it is absolutely not worth eating too much.