Advice from a nutritionist - where to start losing weight properly? Advice from a nutritionist: where to start losing weight properly. Diet tips.

Often people stop dieting in the first two weeks, mainly due to the lack of quick results. Of course, if you only diet and neglect physical activity, then there may be no result at all. So let's look at five advice from a nutritionist on where to start losing weight properly.

Tip 1: Set a goal, find motivation and stick to the plan

To lose weight correctly and quickly, you need to follow nutritionist advice. Where to start losing weight, many people are concerned about this issue. The answer is quite simple. Before completing any difficult task, you need to set yourself a specific goal, so only those for whom it is really necessary will be able to lose weight.

Before you start a diet, write down on a piece of paper all the key reasons why you want to lose weight. Analyze each of them and remember, the piece of paper can be attached to a prominent place, it will serve as a reminder and motivation.

Great, motivation has been found, the final goal is known. Now you need to prepare a detailed step-by-step plan. Everything here is purely individual, some people need to write out their menu and count calories every day, while others just need to record their own successes. The main thing is not to stop halfway, boldly go towards achieving your goal. For example, you can set yourself micro-goals such as starting to exercise more or not eating a certain food for a month.

The most common mistake newbies make is that they make the plan too complicated, too difficult and expensive to implement. A competent plan should be easy, so that during its implementation you do not need to regularly strain and step over yourself. Start small.

A working diet for women that gives noticeable results should be balanced and not exceed the norm of 2,500 calories per day. It is this amount that is considered minimal for the normal healthy functioning of the female body; if you reduce the number of calories, this will lead to weakness.

Many people mistakenly believe that strict diets designed for 1,000 calories a day will help achieve quick results. Unfortunately, it is not. The human body, without receiving the required amount of energy, will simply begin to accumulate fat, slowing down the metabolism many times over.

If after several weeks your weight has not changed, don’t be discouraged and most importantly, don’t stop. Try to start going to the gym. A diet is not a thoughtless restriction of food on the body, forcing it to regularly experience stress and work in a limited mode. Diet is the proper consumption of the required amount of nutrients.

First of all, we get rid of the following dishes:

• fried and fatty meat;
• potatoes and high-calorie porridge;
• you can’t eat a lot of fruit;
• We completely give up alcohol.

Instead of these products, you should include the following in your diet:

• chicken and fish;
• fermented milk products;
• low-fat cheese and cottage cheese;
• a lot of greens and vegetables.

In addition to a balanced diet, you should eat at approximately the same time:

• breakfast and lunch should be complete;
• We don’t eat much for dinner;
• be sure to have several snacks throughout the day.

Remember, portion size is also important, try not to eat too much. Avoid large plates and eat from a saucer, so you definitely won’t eat more than you need.

Thanks to a balanced diet, the body will have enough energy and vitamins, and thanks to calorie counting, you will get rid of excess weight and will not gain new weight, because everything eaten will be used to maintain the normal functioning of the body.

Throughout the diet, be sure to drink at least two liters of plain water. This is the necessary minimum that is needed to ensure the body and accelerate the process of removing waste and toxins.

Many are subject to the stereotype that a lot of water is bad, so it will end up in fat cells and you gain extra pounds. This is far from the truth. Fat cells do retain water, but because of this, swelling appears, just so that the water in the body does not stagnate and you need to drink a lot of fluids.

It is advisable to drink before meals, not after. Thus, your stomach is filled, so you don’t want to eat so much. If you are actively involved in sports, be sure to take at least a liter bottle of mineral water. Intense training dehydrates the body, so it is so important to replenish your water balance in a timely manner.

It is necessary to drink water; all other liquids do not count. The body absorbs purified water at room temperature most quickly.

Don’t try to immediately start drinking a lot of water, gradually increase the amount, but also pay attention to the body’s reaction.

Only physical activity can really help you lose weight. But keep in mind that this does not mean that you need to immediately start running 5 kilometers in the morning or doing 100 squats in 2 minutes. Here everything works the same as with water or food: start small, gradually increasing the intensity and long-term training. Yes, training should load the body, if your health allows it, try to train until your muscles get tired from the load.

The most important thing is that training should be constant, make a schedule and stick to it, otherwise you can forget about the positive effect.

The main goal of training is to load all muscle groups. Dreaming of a wasp waist, start doing exercises for your back and legs. You cannot work on any specific problem areas. We need an integrated approach. Let's list the most effective exercises:

• Lifting your legs and body will help you get a toned tummy.
• Jumping and squats will help you get rid of extra pounds on your hips.
• Classic push-ups and weight lifting are a great way to pump up the muscles of your arms and back.

Old age has its own rules, exercises should be as gentle as possible, but effective. We ignore running right away, this will only worsen the situation with the joints. We give preference to the following options:

• gymnastics;
• swimming;
• Pilates and aerobics.

It doesn’t matter what exercises you choose, you always need to walk a lot; if you work close to home, then stop riding the bus or car, and walk with your feet. This allows you to burn calories in large quantities. By the way, if you think that to effectively lose weight you need to go to the gym - this is not so, you can do exercises at home. The main thing is not to stop chasing your dreams.

Absolutely all eminent experts regularly say that you shouldn’t try to lose weight in a few weeks. All nutritionist advice on where to start losing weight They pursue only one goal - after losing weight, do not gain it back in a few weeks. The longer you lose weight, the slower you will gain the extra pounds back. A long-term diet allows the body to readjust and get used to new needs. And keep in mind that the lower your weight, the less weight you will lose.

Top mistakes when losing weight

We have listed everything above, but there are still people who still step on the same rake. So let's look at the most common mistakes. Perhaps the most common is food restriction. You shouldn’t reduce your portions to ridiculous levels and force yourself to starve. This will not help you lose weight, it will make you constantly think about food, and your stomach will constantly demand more. This can lead to serious problems with the esophagus, making it easy to develop ulcers and depression. A diet is a change in lifestyle and new eating habits, but not a hunger strike.

Many people have probably heard that you shouldn’t eat after 6. This is partly true, especially if you go to bed very early. But if you are a night owl and go to bed late, you can eat at 9 o’clock, otherwise the temptation to eat before bed will be too great. If you can’t eat early because of work, and you go to bed at 10 p.m., then your dinner should be as light as possible. Make yourself some fish or chicken salad.

It is believed that bread, pasta and potatoes are the enemies of figure number 1. Of course, many cannot imagine their life without them. But believe me, this is far from the main threat to the body. Fast food, sausage, mayonnaise are the main enemies; compared to them, pasta is nothing. You don’t have to give up these foods, but then you need to eat them at the beginning of the day or at lunch, but not for dinner.

We all love sweets and sometimes this becomes the main problem of losing weight. But you don’t have to completely eliminate chocolate from your diet. You can eat a couple of chocolate bars or a spoonful of honey a day. Don't swallow them quickly, enjoy the process.

And in conclusion, do not listen to the advice of your friends or work colleagues; only a nutritionist can give advice. If a diet worked for your sister or friend, it may not work for you. If your dream is to be slim, don’t be afraid to experiment! Always challenge yourself and don't give up. If you can’t find a suitable diet, don’t be shy, go to a nutritionist, he will help you with your problem.

Inna Rozhok
consultant, nutritionist, author of the book “Lose weight. Advice from a professional"

— People who are concerned about weight problems really often come to me for consultation. Today they are asking more and more interesting questions, because they do not just want to achieve a certain result by any means, but are trying to understand the essence of the processes in their body. After all, excess weight affects your well-being, can cause psychological discomfort, and entails a variety of problems. Almost everyone wants to understand what is wrong and why.

Nutrition plays a primary role in the formation of a beautiful body. It can either improve the situation or greatly worsen it. That's why it's so important to pay close attention to food.

Despite free access to a large amount of information, there are still myths that are deeply rooted in people's minds and create confusion in their lives. Let's look at the 15 most popular beliefs.

1. Losing excess weight with proper nutrition is long and difficult.

— The fact is that ideas about proper nutrition may differ. In principle, there is no such concept in dietetics. There is a term “balanced diet”. But for some reason people put different meanings into it.

Often in a conversation I hear from someone who has asked me: “I eat right all the time, but I continue to gain weight. Why?" And that’s the main problem. “What is healthy nutrition for you? How do you understand it? - I always ask.

Eating healthy doesn't always have to be expensive. We can learn to choose inexpensive but healthy foods without increasing our food costs, and achieve good results.

Difficult? Of course, changing your habits is not easy. But it's real. The main thing is to have the desire and be patient while forming new eating habits. Subsequently, they will be taken for granted. And they will not cause any psychological discomfort.

2. In the morning you can eat whatever you want. Food will quickly be processed, and you shouldn’t be afraid of extra kilos

- This is a myth and a good excuse for many, especially those with a sweet tooth. A carbohydrate breakfast can trigger the so-called carbohydrate-insulin slide, which will lead to a constant desire for carbohydrate snacks and the accumulation of extra pounds.

One of the important principles of a healthy diet is a daily, most balanced breakfast. It launches the mechanisms in our body for the proper functioning of all systems and metabolism for the whole day.

In the morning you need:

• Restore your water balance by drinking 1-2 glasses of water immediately after sleep.
• Replenish the nutrients spent overnight on renewing the body: protein, vitamins, microelements and start normal metabolism.
• Give the body energy in the form of complex carbohydrates and tonic drinks, such as tea.

3. Overweight people simply have a slow metabolism, and it is because of this that they cannot lose extra pounds.

- That's not entirely true. Of course, the main consumer of energy is muscle, and although adipose tissue requires less energy, it also requires a lot of calories for a significant amount of it. In obese people, the body often spends more energy even at rest.

If we eat less in calories than we burn, we will lose weight. Calorie content is affected not only by the quantity, but also by the quality of our nutrition. Overweight people often lose their sense of proportion and eat more than necessary. And if the food is also unhealthy, then the problems intensify. Give preference to low-calorie vegetables and remove high-calorie fatty and sweet foods from your diet.

4. Get better from carbohydrates and fats. You just need to eat less foods that contain them.

— Indeed, carbohydrates and fats are the main source for the formation of fats in our body. Carbohydrates are a source of quick energy: 1 gram of carbohydrates - 4 kilocalories. Simple carbohydrates trigger fat storage mechanisms. And fats have more than 2 times more calories than carbohydrates and proteins: 1 gram of fat - 9 kilocalories. But a person cannot live without either the first or the second, so both the quantity and quality of fats and carbohydrates matter.

Give preference to the right (complex) carbohydrates (vegetables, legumes, grains, fruits) and the right fats (polyunsaturated fatty acids, which are found in vegetable oils, nuts, and seafood).

Let me draw your attention to the fact that our diet lacks Omega-3 fatty acids, which are found in fish and in some vegetable oils, for example, flaxseed, rapeseed, and walnuts. Limit your intake of buns, sweets, chocolate, sugary foods and drinks. Reduce saturated fats: butter, fatty meats, trans fats, which are now abundant in confectionery products. There needs to be a balance in everything.

5. You can’t eat after six o’clock in the evening.

- This is the most common myth. In fact, we are not talking about what time we eat, but what time we eat relative to going to bed. It is best to eat your last meal approximately 3-4 hours before bedtime. A light dinner in the form of a low-calorie nutritious cocktail can be 1.5-2 hours before bedtime. But if we stay awake for more than 3-4 hours, the body has time to spend what it receives and awakens from the feeling of hunger.

A very long “hungry” gap between the last meal in the evening and waking up in the morning is bad. Do not disrupt the functioning of the body. Try to follow the rule of having dinner on time, and do not forget that it is best to fall asleep at 22-23:00.

6. All vegetarians are thin. You need to eat more vegetables

— Of course, vegetarians can be slim and fit. And yet, perhaps I will surprise someone, but there are quite fat vegetarians. Why?

Often people who are just starting to become acquainted with vegetarianism believe that the main thing is to remove food of animal origin from their diet. But this does not replace fried potatoes, buns and sweets. A large amount of fruit also adds kilograms. Too much carbohydrates in your diet leads to excess weight.

Everyone has their own reasons for following this nutritional philosophy. I do not support the ideology of vegetarianism in principle. I am for a balanced diet, without excesses, with individually selected calories and a systematic approach.

There are certain vitamins that are only found in animal sources (such as vitamin B12). And we also need cholesterol - animal fat. It is quite difficult for vegetarians to compensate for the lack of protein, which leads to a decrease in the body's defenses; this may not be noticeable right away, but over time the problems will certainly manifest themselves.

7. To lose weight, you need to eat small portions

— Reducing portions is one of the important factors when losing weight. But it is important, including how often we eat and what we eat. With constant snacking, it is even more difficult to account for all the food and it is much easier to overeat. Yes, and in small quantities, if chosen incorrectly, foods can contain many hidden calories. So, without noticing it, you can go over the permissible daily intake.

Therefore, remember: it is important not only to reduce the portion, but also to pay attention to the number of meals and the calorie content of foods.

8. Snacking is bad for you

“I think this is wrong: we need snacks.” Firstly, it prevents the onset of strong feelings of hunger, and secondly, it supports a more active metabolism during the day due to the supply of necessary nutrients and energy spent on digesting food.

I recommend three main meals and two snacks a day, 2.5-3 hours apart. With long intervals between meals, sugar levels decrease and a feeling of hunger appears. As a result, the risk of eating more than you planned increases, then scolding yourself for it.

Snacking is a precaution to help keep your appetite from getting too big. In the first half of the day (usually it is more active), it is better to give preference to fruits and dried fruits. Healthy carbohydrates are very useful here. I recommend a protein snack in the afternoon. It is both more satisfying and lasts longer in terms of feeling full. As night approaches, the body prepares for recovery. In this case, the protein performs a plastic function and helps in the construction of new cells. Cottage cheese, yogurt, and special nutritious cocktails are suitable as a healthy snack.

9. Fasting days help you lose weight

- I support fasting days only if the day before there was a stormy feast and you ate a lot of excess. Otherwise, fasting days are ineffective, especially if they are mono-diets (for example, you are allowed to eat only apples all day).

To ensure that the body does not resist weight loss, it is worth not just reducing calories, but also providing yourself with nutrients. Then the fat will go away. This cannot be achieved in one day. Anything goes away: liquid, intestinal contents, but not fat.

Without a balance of proteins, carbohydrates, fats, as well as vitamins and microelements, you will not move forward. The result of long fasting days is only physical and psychological torment with short-term changes on the scales.

10. After a person quits smoking, he immediately gains weight

- There is only a grain of truth here. Yes, nicotine affects metabolism. This is true, but not in such a way that in its absence you will gain 10-15 kilograms.

The main reason is simpler. Often, when quitting smoking, a person replaces cigarettes with sweets, cookies, seeds, and so on. He turns to food. This is a kind of psychological compensation. A certain time has come - you need to take some action or at least replace it with another. And so unnoticed, thanks to self-deception, extra pounds come.

If a person quitting smoking approaches the process wisely, thinking not only about the dangers of smoking, but also about his diet, weight gain will not occur.

11. Sweetener is better than sugar

— One of the reasons for carbohydrate addiction lies in our taste buds. We put something with a bright taste in our mouth, we like it, but we don’t want to settle for anything less. If this primary reaction is not removed, then you will almost always want sweets. Sweeteners help solve the problem of taste sensations.

It is worth keeping in mind that many sweeteners also contain calories. Using them, we still retain the desire to eat sweet foods, and this always interferes with the formation of new healthy habits and sensations.

I myself try to eat without sweets. I have been drinking tea without sugar or any sweeteners for many years now and enjoy the taste sensations of tea rather than sweet water. But for people who have just started giving up sugar, this is difficult, and they may well use sweeteners. I would recommend derivatives of the stevia plant. There are few calories here, so during the transition phase it is best to use this option.

12. Ideal weight is height minus 110

— Not quite 110, more like 105. But still, this formula is too general. To find out your ideal weight, you need to take into account many factors, ranging from height, age, body type, to muscle mass, skeletal tissue, and so on. But, in principle, you can subtract 105 and aim for at least approximately this value.

13. All healthy food tastes bad

- Fats and carbohydrates, of course, provide the taste of food. Sweet, salty, fatty things are always more attractive than something with a less pronounced taste.

I don't think this is a problem. There are many spices that really improve the taste of food. By the way, many of them have useful properties, for example:

• turmeric;
• rosemary;
• ginger;
• cinnamon;
• garlic;
• nutmeg

and others.

You need to use your imagination. You can find a variety of recipes for delicious and healthy dishes. Just spend a little time looking for interesting solutions and everything will work out.

14. It doesn't matter how you eat. The main thing is active physical activity

— Competent fitness instructors honestly say that sport is only 20% of success, the remaining 80% depends on nutrition. A good hour-long workout results in a loss of about 400 kilocalories, which is 44 grams of fat. If you exercise every day for a month, you will be able to lose 1.5 kilograms of fat. Many people are not ready to work hard for this result. But if you do not reconsider your diet, progress towards your goal will be slow, and it will be difficult to maintain what you have achieved.

15. Water “washes away” extra pounds

“We must drink water, it actively affects our well-being and health. But one can only laugh at the claim that excess weight is lost thanks to liquid.

People often confuse the sensation of thirst and hunger. And when they drink a glass of water instead of a pie, they notice miracles happening with their weight. And if you analyze it, the number of calories has simply decreased, your appetite has decreased - that’s all the magic. But don't believe that you can lose weight thanks to water without changing your diet.

Excess weight is a common problem that has been relevant for many years, but the good news is that more and more people are deciding to change their habits. You can find many different diets, but the best solution is diet and exercise.

Proper weight loss and healthy lifestyle

People who decided to change their lives, giving preference to a healthy lifestyle, already after a short period of time noted positive changes in their health. In addition to losing excess weight, metabolic processes are normalized and the amount of bad cholesterol, which causes many health problems, is reduced. Proper nutrition and exercise for weight loss increases energy levels, improves skin condition and slows down the aging process of the body.

It is very difficult to take the first step to switch to the right lifestyle, but it is important not to act abruptly, but to make changes gradually and then the risk of failure will be minimal. To begin with, you should exclude unhealthy foods from the menu: fatty, sweet, salty, smoked and other similar foods. To lose weight correctly and permanently, make a diet of healthy foods. Water is of great importance, so train yourself to drink at least eight glasses a day. These changes alone will allow you to start the fat burning process.

An important role in the process of losing body weight is played by the consumption of sufficient amounts of vitamin D. This vitamin, in addition to its participation in calcium metabolism, is also directly involved in the processes of protein synthesis (including muscle protein). These processes require energy expenditure, for which the body has to break down existing fat reserves. Therefore, in addition to diet and exercise, it is necessary to take vitamin D, for example in the form of Ultra-D chewable tablets. They contain 25 mcg (1,000 IU) of cholecalciferol (vitamin D3), thanks to the form of chewable Ultra-D tablets, they can be taken at any convenient time and do not require washing down with water.

The right motivation for losing weight

To achieve success in different areas, you need motivation that helps you not to stop. To begin with, it is recommended to decide on the desired weight and the date for achieving the goal. Please note that you can lose up to 3-5 kg ​​per month without harm to your health. For women, motivation for losing weight should be selected individually, but several effective tips can be offered.

1. Place notes in different places reminding you of your goal or photos of slim girls.
2. Choose an unsuccessful photo with maximum weight and periodically look at it, promising yourself not to return to such a life.
3. Find a partner in your weight loss, because additional support will not allow you to relax.
4. Read stories of people who were able to lose weight and share their secrets.
5. Buy nice clothes for yourself, but a couple of sizes smaller.

Basics of proper nutrition for weight loss

Short-term diets do not allow you to achieve good results and maintain them for a long time. In addition, after they are over, the lost kilograms return. There are certain rules that help you change your eating habits and switch to a healthy diet, which is important for fighting extra pounds. Proper weight loss is based on several basic principles of nutrition.

1. The diet must be balanced to get all the nutrients.
2. Give preference to fractional meals, supplementing three main meals with two snacks.
3. Another rule for those who are interested in how to lose weight properly is to choose healthy cooking methods and avoid frying.
4. Eliminate foods containing fast carbohydrates from your diet.

The right breakfast for weight loss

Many people make the serious mistake of skipping their morning meal, but this is contraindicated for those who want to lose weight. Breakfast is necessary for energy, and it also gives you a feeling of fullness for a certain time, so that you don’t eat too much during the day. It is the most satisfying meal. The ideal breakfast with proper nutrition for weight loss is a mixture of complex carbohydrates, fiber, proteins and a small amount of fat. There is a certain list of foods suitable for morning meals.

1. Porridge. An excellent source of complex carbohydrates. It is important to avoid instant cereals.
2. Eggs. The composition contains a lot of protein, which saturates and gives energy. Yolks are not healthy, so you can eat one whole egg and one white.
3. Dairy. For those who are interested in how to lose weight properly, it is recommended to choose low-fat cottage cheese, kefir or yogurt for breakfast.
4. Wholemeal bread. Sandwich lovers should opt for this option. As an addition, choose cottage cheese, pieces of chicken and vegetables.

The right lunch for weight loss

Scientists have determined that in the period from 12 to 15 hours there is an active process of producing enzymes that are important for maintaining the body in the afternoon. A dietary lunch should consist of 80% protein, such as poultry, lean fish or legumes. It is recommended to include a portion of healthy carbohydrates in the menu, for example, a salad dressed with olive oil, which contains essential fats. Sweet fruits are allowed only up to three hours. Remember that portions should not be large.

The right dinner for weight loss

There is another misconception that you don’t need to eat dinner to allow your body to burn fat. This opinion is incorrect and dinner should certainly be on the schedule, but it should be light. The serving size is no more than would fit in the palms of your hands, which is approximately 250 g. It is important to consider that the protein should be half as much as vegetables. A light dinner for weight loss must be prepared taking into account some features.

1. The calorie content of this meal should not be more than 350 kcal. Ideally, dinner should account for no more than 25% of the total calorie intake for the day.
2. You should not follow the rule of not eating after six in the evening, since the time of your last meal depends on your daily routine. Dinner should be no later than 3 hours before bedtime.
3. If you feel hungry before going to bed, drink a glass of kefir.
4. Fruits are not suitable for dinner as they only increase your appetite.

Correct exercises for weight loss

To use up accumulated fat and carbohydrates from food, you can’t do without physical activity. Exercise three times a week, doing three sets of each exercise 15-20 times. Start your workout with a warm-up, which prepares your body for work, and end with a cool-down to normalize your heart rate. For those who are interested in how to exercise properly at home in order to lose weight, it is worth considering that the exercises must be performed at a fast pace. It is important to load the following muscles: legs, back, shoulders, arms and pectoral muscles, with the abs at the very end.

How to do the plank exercise correctly to lose weight?

For home workouts aimed at getting rid of extra pounds, the universal static exercise – the plank – is ideal. During its implementation, almost all muscles are involved in the work. With regular exercise, your stomach will become flatter, your spine will become stronger, and your buttocks and thighs will be toned. It is necessary to know the technique of performing the exercise for the training to be effective.

The plank for losing belly fat is performed from a prone position, touching the floor only with your palms and feet. Place your hands under your chest and keep them straight. The body should be straight, look in front of you, and stretch your neck. It is important to control that there is no arching in the lower back. While in the plank, constantly keep your abs tense. You can perform other variations of this exercise.

How to jump rope correctly for weight loss?

If a person wants to cope with excess weight, then cardio exercise is indispensable, since it contributes to effective weight loss. Jumping rope increases leg strength and pumps up your abs and arm muscles. Losing weight with a jump rope helps increase lymph flow, which gets rid of cellulite. The cardiovascular and respiratory systems are strengthened, the functioning of the gastrointestinal tract is improved and blood flow develops. People who are interested in how to properly lose weight by jumping rope should know some features of the training.

1. For results, you need to jump three times a week, spending 15 minutes on training at first. and gradually increasing the time to 45 minutes.
2. Jump slowly at first, and then increase the intensity, which will prepare you for the load and avoid injury.
3. While jumping, keep your elbows close to your body, rotating the rope exclusively with your wrists.
4. Your back should be kept straight and your gaze directed forward.
5. Land with your toes only, but your heels should not touch the floor.

How to hula hoop correctly to lose weight?

Many people have been twirling hula hoops as entertainment since childhood, but if you buy a special hula hoop and practice while following the rules, you can get rid of extra pounds. They use many muscles, improve blood flow, provide massage and normalize the functioning of the digestive system. It is important to know and take into account some of the features of hula hoop training in order to start weight loss processes.

1. You can spin the hoop a couple of hours after eating and an hour before it.
2. Another tip on how to lose weight correctly and quickly with the help of a hula hoop - you need to practice for at least half an hour. If you haven’t twirled a hoop before, then start with 10 minutes. and gradually increase the time.
3. When spinning, place your feet as close to each other as possible, as this increases tension in the muscles.
4. It is important not to hold your breath, so breathe deeply.
5. Don't loosen your body and keep it tense during your workout.

How to do squats for weight loss?

To become the owner of slender legs and elastic buttocks, you cannot do without squats. This exercise helps speed up metabolic processes and the consumption of fat deposits. With its help, muscles are strengthened, creating a beautiful relief. The exercise must be performed regularly, but not daily. To receive the claimed benefits, it is important to perform weight loss squats correctly.

1. Stand straight, keeping your feet at shoulder level. Slowly lower yourself down, pushing your pelvis back until your thighs are parallel to the floor. You should linger at the end point and then slowly return to the IP.
2. As you go down, inhale, and as you go up, exhale.
3. You need to keep your abdominal muscles tense. The back should always be straight.
4. It is important not to lift your heels while moving down and make sure that your knees do not go beyond your toes.
5. The knees should not be brought together or turned outward.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

Many people dream of losing weight and often do it incorrectly, following the advice of friends or acquaintances. Each person is individual and everyone may have their own reasons for the appearance of excess weight. It is better if a specialist provides assistance in these matters. In order not to harm the body, it is useful to find out the recommendations of nutritionists for losing weight.

A consultation with a doctor will help you start the process of losing weight correctly, who will individually find out the reason for weight gain and suggest a suitable method of losing weight. There are a number of tips that many nutritionists adhere to. The following rules must be followed:

• give up fast food;
• eat fruits and vegetables;
• be sure to have breakfast;
• Eliminate soda from your diet.

Experts recommend paying special attention to drinking water, which is necessary to speed up metabolism, break down fats, and remove toxins. It is advisable to drink one liter for every 30 kilograms of weight. Here are some healthy eating tips:

• limit the consumption of sweets;
• exclude flour and fatty foods;
• arrange fasting days;
• remove late dinner.

It’s good when a person has motivation to lose weight - this greatly helps the weight loss process. In its absence, a qualified psychologist will help you decide on the task. To start the process correctly you should:

• know what result you want to get in kilograms or reduced centimeters;
• combine weight loss techniques with the capabilities and characteristics of the body;
• draw up an action plan and decide on deadlines.

Tips for proper nutrition for weight loss prescribe:

• keeping the calorie content of food to no more than 2500 kcal per day;
• exclusion of large amounts of vegetable fats;
• removing alcohol from the diet;
• limiting potatoes, porridge;
• increased physical activity;
• consumption of fermented milk products, natural juices;
• introduction of vegetables to the menu;
• use of rye bread.

To properly lose weight, it is important that prescriptions are given by professional doctors. Here's what nutritionists think about losing weight:

• reasonable weight loss - no more than a kilogram per week;
• you cannot exhaust yourself with hunger - you can quickly restore what you have lost;
• it is important not to overeat;
• reduce the calorie content of food through cooking technology - eliminate frying, prefer steamed or boiled dishes.

The following tips for losing weight are relevant:

• eat often, in small portions;
• a third of the diet should be proteins, the rest should be slow carbohydrates;
• eat foods that help break down fats - grapefruit, celery;
• use bran for food - fiber promotes the effect of saturation and helps remove toxins;
• use fermented milk products;
• walk daily;
• replace sugar with honey;
• exclude fast carbohydrates - porridge, potatoes, flour products.

A doctor with many years of experience in nutrition suggests not going to extremes when deciding to lose weight. You cannot suddenly start the process of getting rid of extra pounds - you can upset the balance of hormones, which will lead to serious problems. She recommends using these weight loss tips:

• eat healthy at work, taking healthy food with you from home;
• eat more greens and vegetables;
• use vitamin complexes;
• During the holidays, don’t eat everything – try no more than 3 dishes.

It is advisable to implement the following advice from nutritionist Ksenia Selezneva:

• use quality products for food;
• eat meat and cereals for lunch;
• in the evening eat baked vegetables, omelettes, seafood;
• exclude sausages, sweets, and mayonnaise from the diet;
• limit salt and foods containing it;
• use pumpkin and flaxseed oil in cooking;
• eat protein foods - fish, lean meat, poultry;
• don't eat stress.

She can often be seen giving interviews on television programs. Famous people dream of losing weight in the clinic of a celebrity nutritionist. Margarita Koroleva knows the secrets of approaching solutions to weight loss problems, and the results are visible to everyone. She gives the following recommendations for weight loss:

• never go hungry;
• eat healthy foods;
• cook meat without oil;
• move more;
• If you want sweets, brush your teeth.

An effective diet from nutritionist Margarita Koroleva prescribes:

• do not lose weight quickly;
• instead of sugar there is honey;
• after meals – 2 slices of grapefruit;
• exclude sausages;
• eat little but often;
• chew well for better satiety;
• spend fasting days;
• have light snacks;
• if you want to eat, drink water first;
• use fat-burning spices;
• be sure to have breakfast;
• limit salt.

The famous doctor, who has tested the method on himself, helps those who want to lose weight in his own clinic, and gives recommendations on the official website. He believes it is important to take into account the sensitivity of fat cells to insulin, which helps reduce the risk of diabetes. The doctor draws attention to the dependence of weight on the hormone testosterone. To get rid of extra pounds forever, you need to listen to the advice of nutritionist Alexey Kovalkov:

• avoid strict dietary restrictions;
• learn to live by new dietary rules;
• Make your diet balanced and rational.

To lose weight and remove excess deposits on the sides and stomach, you need to eat a balanced diet, consume natural products, this specialist believes. Proper nutrition from nutritionist Svetlana Fus is based on calorie counting, suggests.

When a person decides to change his life, the first thing he needs to do is give up bad habits developed automatically and replace them with more useful and correct ones. Many people call this process “leaving your comfort zone.” Poor nutrition, alcohol consumption, smoking - all this has become part of the daily lifestyle of most people. Anyone can get out of the habit of such routine and start eating healthy and balanced, the main thing is the desire.

Additional articles on the topic:

1. Vegetables, fruits, complex carbohydrates -(whole grain bread, wholemeal products, unrefined cereals, brown rice, etc.), – (vegetable oils, seeds, nuts, olives, etc.)
2. Protein– animal origin (meat, poultry, fish, eggs) and plant origin (cereals, legumes);
3. Dairy– including fermented milk products, without sugar, dyes and artificial sweeteners.
4. Animal fats– (fatty meat, margarine, cream) and fast carbohydrates(baked goods, white bread, sweets, sugar, etc.)
5. Alcohol– is not an aid to weight loss. If you decide to take your health seriously, it is recommended to reduce your consumption of alcoholic beverages.

Rules for a balanced diet

The first rule of a balanced diet: “Maintain the correct nutrient ratio” . The balance between proteins, fats, and carbohydrates in food is very important. Only in this way will the body receive energy from the right sources, and finally stop storing fat in reserve.

You should not build your diet based on one or two tiers of the pyramid; this approach is not balanced. Your diet should include all foods in the quantities you need.

Don’t forget to drink your quota of water and maintain a sufficient level of physical activity, because the second rule is: “The amount of calories in must correspond to energy expenditure” If you eat more than your body needs and at the same time exercise little, you shouldn’t be surprised where the extra weight came from.

And finally, the third rule, the most important: “Keep your diet in check!” It is this topic that we will consider in detail today.

We start with the regime. You need to eat 4 to 6 times a day. Approximately every 2.5 - 3 hours. Regular and portioned distribution of food throughout the day helps meet the body's needs depending on its biological needs at a given time. The distribution of the daily ration should take into account climatic conditions, work activity, national traditions, personal habits and a number of other factors.

A big mistake in a person’s diet is to consume food only after signs of pronounced hunger appear. From a physiological point of view, hunger needs to be prevented, not suppressed.

Our brain has a special structure that is responsible for eating behavior - the food center. It has two sections: the first is responsible for the feeling of hunger, the second for satiety.

Information from the digestive organs enters the brain in two ways, through the nerves that respond to the filling of the stomach with food and through the blood, i.e. supply of nutrients to the circulatory system. By satisfying only one department of the food center, it is impossible to maintain balance. That is why nutrition must be balanced.

So, we have found out that the appearance of a feeling of hunger is associated with the formation of excitation in the nerve centers under the influence of contraction of an empty stomach. Saturation does not occur if the concentration of certain substances in the blood, in particular glucose, is insufficient. It’s not difficult to guess exactly what benefits the diet brings in this case. Eating at a certain time has a direct physiological significance; thanks to constancy, a reflex of the activity of the digestive glands and food center is developed. Food enters the stomach prepared for digestion, as a result of which the digestibility of nutrients increases significantly.

For adults, relatively healthy people who do not have serious problems with overweight or underweight, the best physiologically is four to five meals a day. The distribution of the diet by time and type of nutrients depends on the nature of work activity and the level of daily physical activity. If work or study takes up the first half of the day, then the calorie intake should look something like this: - 20%, second breakfast - 10-15%, lunch - 40-45%, dinner - 20%. If work takes up the afternoon, the diet focuses on introducing an afternoon snack. People who work at night should not refuse to eat at this time; night hunger can worsen their well-being and reduce their performance. It is worth considering that the caloric content of a night meal should be at least 25% of the total caloric content of the diet.

The intervals between doses should be no more than 3, and a maximum of 5 hours, if for some reason you eat 3 to 4 times a day.

Breakfast (20 – 30 minutes after waking up) optimally from 6.00 – 10.00 Complex carbohydrates + healthy fats (+ fruits)

Never skip breakfast. Lack of appetite in the morning is a clear sign of metabolic disorders. After waking up, you need to drink a glass of water at room temperature.

You can also stir and drink 1 cup of water with 1 tbsp. honey (if there is no allergy) or drink 1 tsp. linseed oil. Do 5-7 minute gymnastics. Light physical activity will trigger metabolic processes and you will wake up faster.

For breakfast, porridge, muesli or sugar-free cereal, granola are perfect. Complex carbohydrates will give you a boost of energy before lunch, and healthy fats will launch metabolic processes and help synthesize hormones and absorb vitamins. Pancakes, waffles, cheesecakes and pancakes are also a high-carbohydrate breakfast option, just use oatmeal or whole grain flour for cooking. Another good option for breakfast is protein, but don’t get carried away, 1-2 days a week for such a breakfast will be enough. For a protein breakfast, eggs in any design, omelettes, boiled, poached, scrambled, cottage cheese and its derivatives, casseroles, lazy dumplings, puddings, soufflés, yoghurts are suitable. Fruits and freshly squeezed juices are suitable for people in good health and not overweight. Fruits in their pure form have a high glycemic index, which is why at the stage of losing weight it is better to avoid some of them; it will be enough to add a handful of berries to oatmeal or eat an apple along with pancakes.

Snack (1.5 – 2 hours after breakfast) optimally from 9.00 – 12.00Complex carbohydrates + healthy fats (+ protein)

Afternoon snack (2 – 3 hours after lunch) optimally 15.00 -18.00 Protein + fiber + healthy fats.

The first snack is a great opportunity to combine complex carbohydrates and protein. If you have a snack or afternoon snack during school or work, be sure to take with you a lunch box or plastic container with a meal prepared in advance.

Sandwiches made from whole grain or rye bread, healthy pastries with a minimum amount of white sugar, again pancakes, waffles, cheesecakes and pancakes made from oatmeal or whole grain flour. Eggs, dairy and fermented milk products, mixtures of nuts and dried fruits, sliced ​​fresh vegetables and fruits, smoothies and juices.

Dinner (2 – 3 hours after a snack) optimally 12.00 -15.00Protein + fiber + complex carbohydrates.

Dinner (2 hours before bedtime) optimally 18.00 -20.00Protein + fiber (fermented milk products).

Never skip lunch. In the middle of the day, the body needs energy more than ever. Right now you need a portion of protein and complex carbohydrates. If you have the opportunity to visit a canteen, do so; there you can always find properly prepared dishes or eat your own lunch prepared in advance.

In principle, lunch differs from dinner only in the presence of complex carbohydrates. Therefore, for lunch, prepare cereals, durum wheat pasta, buckwheat or rice noodles, starchy vegetables and legumes. Everything else can easily be transferred to dinner. Salads from fresh vegetables and herbs, frozen vegetables and mixtures, stewed, boiled, baked vegetables. We take animal proteins from meat, poultry, fish, seafood and eggs. If you are taking any additional supplements or vitamins, now is the time to take them with dinner.

During the day, a change in a person’s ability to work is marked by two peaks of activity, the first from 8 – 12 and the second, slightly less active rise from 16 – 19. That is why two of the three main meals must be included in your schedule, even if it is very busy. It is recommended to have breakfast from 6 – 9, and lunch from 14 – 16, this way we maintain the supply of nutrients to the body and increase our ability to work. From 18 to 22, metabolic processes in the body reduce their activity, the body begins to go into rest mode, which is why for dinner it is not recommended to eat carbohydrate, fatty and difficult-to-digest foods that provide a lot of energy, this can cause restless sleep and lead to discomfort and discomfort at night.

Let's go through biorhythms

From 6.00 - hormones that increase metabolism begin to be actively produced, the body needs a portion of energy. Choose complex carbohydrates for breakfast.

From 10.00 – circulation and blood flow to the brain accelerates. A snack in the form of simple + complex carbohydrates, for example in the form of fruit, will provide nutrition to the brain and you will feel a new influx of energy.

From 13.00 – the acidity of the stomach begins to increase, it’s time to think about lunch, complex carbohydrates + protein + fiber, the ideal ratio.

From 15.00 - after lunch, blood circulation accelerates, the brain receives a new portion of nutrients, blood pressure rises, and working capacity reaches a second peak of activity.

From 17.00 – the work of the liver and pancreas reaches its peak, then it sharply begins to reduce its activity. The consumption of fatty, fried and simply difficult to digest foods should be reduced.

From 19.00 – pressure and blood circulation rate decrease, metabolic processes slow down, the body prepares for rest. Dinner should be light but filling. It is better to get protein from eggs, fish, white poultry, and fiber from non-starchy vegetables.

Let's sum it up

Normal functioning of the body is possible only when all expenditures of plastic materials and energy, for example, per day, are compensated by substances that come from food during the same period.

I consider 4-6 meals a day to be the most appropriate. Adhering to such a diet creates an even load on the stomach and digestive tract, which in turn ensures the highest quality processing and absorption of food. Eating at the same time produces a reflex to the active secretion of gastric juice. Another important factor is the correct distribution of products during the day; by the way, it is this rule that allows you to make your diet more varied and constantly introduce new products and dishes to the menu.

Finally, it is worth noting that the diet has not only physiological, but also psychological significance, because if constant intervals between meals are observed, a person ceases to have a regular feeling of hunger, which makes him calmer, reduces anxiety, helps him tolerate stress more easily and increases performance .

When following a proper diet, it is not the feeling of hunger that arises, but the appetite. A person eats his portion with pleasure, and the body does not require supplements, since it knows that after a certain time it will receive the next dose of nutrients. As a result, excess weight gradually disappears, and normal body weight stabilizes. People with poor diets tend to gain and lose weight due to poor or insufficient absorption of nutrients.

Author of the article

Family doctor, nutritionist, nutritionist, nutritionist, cosmetologist, esthetician, women's health consultant. Total work experience more than 5 years. Contacts: [email protected],