Good food for weight loss at home

The excess fullness not decorate anyone. Especially unpleasant, when on the eve of the first warm spring days of the cabinet enjoy to beautiful dresses, blouses, trousers and with the horror... the good things of steel are a little narrow.

The fullness can be the result of certain diseases. In this case, it is not worth to do so. To solve the problem and clean up the body works by a qualified doctor.

But more often, the fullness of complying with overweight and a small activity. Here everything depends on you. It is not necessary to run to a dietitian. You can develop a proper nutrition for weight loss at home.

Important, believe in yourself, and attach a maximum effort. And very soon the good food does not look like a prison, and it will be an enjoyable time, have the pleasure.

The methods and the principles of effective weight loss

Quick weight loss with the help of hard diets leads to rapid positive results. However, not many people, after re-feeding, you can save these indicators.

Since the basis of losing weight is the huge stress for the organism. It is not surprising that fear similar to that of the hunger strike, is given the order to build up reserves of advantage.

By selecting good food for weight loss at home, you will protect against stress, depression and anxiety. In this case, it will emerge from a appropriate relationship to your health, the food and even the appearance.

The most difficult thing in the process of weight loss is to start.

Nutritionists recommend that you follow several rules to best facilitate the process:

1. The proper mood. Live a full life. Even the smallest the result be perceived as a victory. And not deal with the self-flagellation, if on the eve allowed a small piece of cake after 6 in the evening.
2. Place correct of the objectives. How many people can reset in a month 20 kilos zavisite themselves requirements. This is 2-4 kg, but that will disappear definitely.
3. Seek support. If you do not have enough willpower, seek help in the person of your home. Believe me, your little daughter or a son with pleasure to the force with you in the sport. And the husband, to support him, will refuse to the grill for a hearty dinner and eat with you the salad.
4. Introduce changes gradually. Do not cut with the shoulder. All innovations should be introduced gradually. So you protect yourself from the failures, and the body save of stress.
5. The consumption of water. An adult should drink at least 2 liters a day. This will populate the body mood, energy.
6. Selection of a weight loss program. If you are an advocate of diets, then choose those that meet your preferences of taste and coming into force of the health.

By following the above rules, you can easily convert adequate nutrition into the fascinating and a nice time.

Power supply without diets

Tuning in the good food for weight loss at home, we're going to analyze what concepts it is based.

Healthy diet implies the fulfilment of such recommendations:

1. Try to give up sweets. Instead of sugar you can consume honey. Caramel, nougat is okay to replace the fruit.
2. Replace the carbohydrates are "slow". To this last category, buckwheat, millet, oatmeal, semolina, rice, unpolished, whole grain or rye pasta, whole-grain crackers without sugar, and yeast. It is useful to bread made of whole grains.
3. Salt baking, the bread. Your fellow travelers should be rye bread, the bread.
4. Careful with the portion size. You will need the scale special. That will allow you to control your appetite. It is recommended that an intake of food to consume not more than 200 g of products.
5. Do not eat fried. Useful will be the cooked food steamed in the oven. The products can be boiled, turn off. And it is not useful and even harmful and fried food.
6. The maximum limit consumption of animal fats. You can add to the food a small amount of butter. It is more useful to use for cooking, olive oil or other vegetable oil.
7. Consume vegetables. Of them can prepare a variety of salads. However, do not use mayonnaise or sour cream on the quality of the gas station. Apply the olive oil. And not to get carried away by the salt.
8. Make sure to consume protein. But choose low-fat products. Meat giving a preference to a hen, rabbit. The fish included in the diet of exclusively lean varieties.
9. Are useful low-fat dairy products. Make sure you eat the kefir. Will ensure to improve the functioning of the digestive tract. This is considerably more rapid division of the food.
10. Avoid alcohol. It affects not only the health, but calling to the "brutal" appetite.

Mode power supply

If you want to balance your diet for weight loss at home, then you will have to modify the mode of consumption of food. Do this is not as easy as it may seem. After all, you will have to make some changes in your calendar.

You are accustomed to eating 3 times a day? Now you must increase the number of meals up to 5 or 6 times.

The power cincosencilla allows to reduce the intervals between meals. Your body will not withstand the hunger. Therefore, the fat reserves will not be stop to the advantage.

Nutritionists recommend that you follow this way:

• 7.30 am – breakfast;
• 9.30-10.00 am – second breakfast;
• 12.30-13.30 – room, the food;
• 14.30-15.30 – overruns;
• 18.30-19.30 dinner.

Remember, after the dinner, you can drink only water.

The regime of drinking

There is a very important rule, which is based on the nutrition: the right nutrition. Menu for weight loss entails the compliance of drinking water treatment.

Water is involved in most of the processes that take place in the body. It is simply necessary to support their livelihoods. In addition, it is the water stimulates the proper functioning of the digestive tract.

The daily amount of water for an adult is no less than 2 liters a day.

If you are interested in food to lose weight fast at home, use several special moves:

1. Drink before meals, about 30 to 40 minutes 1 cup water, at room temperature. This is useful negatively in the work of digestion. In addition, the liquid a little to fill your stomach. During the meal, eat much less food.
2. Try not to ingest food. Especially, if it is a sweet tea. After his dinner, to be held 20-30 minutes. Now is the time to take the tea. Otherwise, the food introduced into the stomach, in combination with the sweetness of the beverage, is able to trigger the fermentation process.

Sample menu

We have examined the basic principles on which is based the nutrition: the right nutrition. Menu for weight loss to develop, it is not difficult. Main, consumed by the natural and healthy.

Nutritionists suggest the following menu, which can be used as the basis of the diet:

The food	Recommended food	Example of menu
1 breakfast	Protein foods, complex carbohydrates	Oatmeal, welded on the water, with the addition of nuts, a couple of pieces of fruit or 2 tablespoons of berries; cheese (100 g) or yogurt (up to 5%) with cinnamon; 2 boiled eggs; coffee or tea
2 breakfast	The fresh vegetables, fruits	Fruit or vegetable salad (100 g), put yogurt; 2 pan
Lunch	Complex carbohydrates, fiber, proteins of animal origin	The vegetable soup or meat lean broth; boiled meat; vegetable salad with olive oil
The afternoon tea	The vegetables, fats, vegetables	Salad vegetables (for example, avocado, and carrots) – 100 g; dried fruits, nuts
The dinner	Vegetables with animal protein	Cooked (boiled) fish with sautéed vegetables; vegetable salad with olive oil and the addition of balsamic vinegar (1 drop)
Before you go to sleep	The milk is not fatty food	1 cup of natural yogurt or kefir

Remember that your feeding program should be tailored to the individual, in function of sex, occupation and age.

Food for men

If the above menu is ideal for women than for men, the preparation of meals for weight loss at home, you should consider the following points:

1. The male body needs more servings of protein sources. However, do not forget that meat and fish must necessarily be lean.
2. Control strictly the presence of fruits and vegetables in the diet. Because the strong half of humanity, often considered the only necessary vegetable in the food – potatoes.
3. In the diet should include natural prebiotics. Useful: yogurt, kefir, sauerkraut.
4. Careful with the consumption of alcohol. It is desirable in general for their suppression. In a principle, a norm is: 180 ml of wine or 50 g of liquor.

Features of the feeding of the children

It is more difficult to provide good food for lose weight at home for teenagers. Since at this age the body needs different products of greater nutritional value.

It is very dangerous to the failure of the power supply for the teenager should be calories.

The diet should be useful, most natural and is rich in vitamins, useful substances.

To ensure the teen nutrition follow strictly the rules:

1. For cooking use exclusively fresh products. Do not use preservatives, semi-finished products, fast food.
2. Help the child to the culture of food. The adolescent must participate regularly in the food, respect the power mode.
3. Try to convey to the child that drink and a bite is not a mandatory condition for the communication in the company.
4. Protect teen of snacks, potato chips, candy, fast food.

Fineness of power athletes

Special attention should be paid to nutrition for weight loss at home. It must be remembered that the people who participate in a sport, you actively spend energy. Therefore, the diet should to recover their.

Sports nutrition for weight loss at home thought, taking into account the recommendations:

1. Refrain from the consumption of "empty calories". It is different sweet, the sahara.
2. Each appointment of the food of the athlete should include complex carbohydrates and proteins. Only using these products can opt to recover the muscles.

For more details and effective of develop nutrition for weight loss at home, it is necessary to consult with your coach.

Effective kitchen that help you burn fat

What dishes recommended diet? The good food, the menu for slimming, it offers delicious, calories, and rich in vitamins, recipes.

The soup of celery

You will need:

• water – 3.5 l;
• arc – 1pc;
• carrot (small) – 1 piece;
• potatoes – 2 pieces;
• celery — 1 unit;
• cabbage (small) – 1 piece;
• paprika – 1 unit;
• parsley, salt, pepper.

The course of preparation:

1. All the vegetables cut in slices.
2. Download all the components, except the cabbage in boiling water. Simmer cooking a dish for 10-15 minutes.
3. Then, add the cabbage and continue cooking 10 minutes more.
4. Add the spices and herbs.

The dish can be presented in the form of soup. On the basis of this recipe is delicious soup-puree.

Vegetable soup with broccoli

The necessary components:

• the chicken fillets – 200 g;
• potatoes – 2 pieces;
• onion – 1 unit;
• broccoli – 450-500 g;
• carrot – 1 unit;
• olive oil – 1 tablespoon cv;
• · salt, pepper, parsley.

The preparation of dishes from the kitchen:

1. In a pot of boiling water down the minced chicken.
2. After 20 minutes down in the broth and the potatoes. Then, after 10-15 minutes, add the broccoli florets.
3. Vegetable oil, sweat the carrot and onion.
4. 5 to 10 minutes before you finish cooking the soup, add the vegetables.

Meals to lose weight fast

Unfortunately, the healthy diet will allow you to quick weight loss. To achieve such results allow strict diets. However, as previously noted, the effect of an adequate diet, the more resistant.

But do not despair, there are some tricks to accelerate the process of reinstatement of extra pounds.

Meals to lose weight fast in the home is based on such rules:

1. Follow regimen of drinking. The water dulls the hunger.
2. Eat foods through every 3-4 hours, but in small quantity. Frequent reception of the food helps to speed up the metabolism. The body, feeling the constant consumption of substances useful, not "think" about the necessity of stocks.
3. As the basic meal are required to act vegetables, berries, fruit. But this does not mean that they should abstain from meat, fish and dairy products. Simply must be consumed in less quantity.
4. Well stimulate the digestion of the spices: cinnamon, pepper, coriander, cumin.
5. In the case of which the hungry can afford the luxury of a small snack dried fruit or nuts.
6. Is useful green tea. He makes the body to process the accumulated reserves into energy.
7. The diet to lose weight fast at home must necessarily rely on physical activities. Choose to run for weight loss, nordic walking, gymnastics, swimming. The whole activity is going to benefit.

How to make birds of a slimming program

Now let's look at how to create the nutrition program for weight loss at home.

Initially you should determine the change of the substances (aea). It is the energy (in calories) necessary to the life of the organism.

Is calculated according to the formula of harris-benedict for men:

12.7 x Growth + 6.3 x Weight – 6.8 x Age + 66 = saa

And for women:

4.7 x Growth of + 4.3 x Weight – 4.7 x Age + 655 = saa

Obtained the indicator indicates the amount of energy that your body needs in a state of tranquility. But the nutrition program for weight loss at home must necessarily take into account the level of activity.

Therefore, by calculating the rate used by the body the calories needed to apply the factors of:

• 0,8 – 1,0 – for people who lead a sedentary life;
• 0,9 – 1,1 – moderate activity (regular walking or 2 of training per week);
• 1,0 – 1,2 – for the population that leads an active lifestyle (around 3-4 workouts a week).

The nutrition program for weight loss at home involves the creation of a calorie deficit between the income and the expenditure of energy.

However, do not overdo it, the difference should be no more than 200-300 kcal.