Good day and delicious weight loss!
We all know so many ways to lose weight. These are various diets, and fasting (which should be under the supervision of a doctor) and calorie counting.
In any case - all options are associated with a decrease in energy consumption from food, that is, calories. How not to call a diet - in fact, it is a deficit of calories entering the body.
The only difference between calculating KBZhU (calories, proteins, fats and carbohydrates) from many other diets is a balanced diet that provides the body with most of the nutrients needed for its health and does not hurting him.
For 2 years, calculating calories and maintaining the balance of BJU, I managed to lose 60 kg from 132 kg with an increase of 172 cm. Not a single diet could hold out so much, because it was constantly breaking down and eating even more, I lost it.
In losing weight, the result is not really important. Although we all think so at first. We strive exactly for the result.
But the most important thing in losing weight is a process that must be controlled, especially at first.
It is necessary to form your own eating habits and nutritional rules, which will gradually become as habitual, that everything will happen easily and "automatically".
When we have formed the right eating habits, that's when our weight will start to steadily decline. And we will not leave a chance to come back to him.
What are the basic habits that we must develop for successful weight loss and maintaining the result?
✅The first habit is to drink water.
A well-established drinking regimen is a great help for losing weight, it is also a cleansing of the body, it is also getting rid of edema, cellulite.
If you need more detailed information about water for weight loss - you can read here.
✅Second habit - decrease in pure sugar in the diet.
Sugar is a product that does not contain any useful substances. These are just empty calories.
Our body will be much better if we minimize the intake of pure sugar.
In addition, avoiding confectionery products containing a huge amount of sugar will also only benefit. Replace sweets, pastries, cakes, cookies with fruit or dried fruit. Fruits are fiber, for which the body will only thank us. In addition, they contain substances that, like sweets, give a feeling of joy.
It should be remembered that dried fruits are high in calories, and overeating fruits, like any other product - leads to obesity.
✅Third HabitParticularly relevant when counting calories is journaling.
A food diary is a visual confirmation that you are eating quite a lot, as you think.
By writing down all the food that goes into your mouth, you will see that there are many snacks (sometimes candy, then cookies, then a sandwich with sausage), which together will give about 500 kcal, and maybe more. And these 500 kcal will just become superfluous and go straight to our hips.
Nowadays, it is very easy to control your eating behavior and record your food. Owners of smartphones can simply download a free program called "calorie counter" to their phone and record food in it during the day. By the way, the calorie counter will also calculate the KBZHU per day.
✅The fourth habit - it is to chew food slowly and thoroughly.
We have been told since childhood - do not rush, chew. And since childhood we have been in a hurry somewhere. We are in a hurry to watch cartoons, we are in a hurry to visit our friends on the street, we are in a hurry to the institute, we are in a hurry to work.
But you just need to devote a little more time to food - do not throw it into yourself in a hurry, but enjoy the process slowly. And saturation will come faster, and accordingly we will eat less and avoid overeating.
And besides, food will be prepared for digestion with the help of saliva enzymes, which will save us from problems with the pancreas and gastrointestinal tract.
✅Fifth habit.
You probably think that 5th habit is for sure - not eating after 6pm? Yes? But this is not at all the case.
Do not eat after 18 and lose weight - this is a myth that has long been debunked.
Moreover, in many cases, restricting food after 6 pm leads to breakdowns and nighttime congestion, stress and torment from hunger.
Our realities are such that most of them get home by 20 at best. And what, after a hard day's work, a tired and hungry person should close the refrigerator? No.
It all depends on how early you go to bed as the last meal is recommended 3 hours before bedtime.
No need to starve yourself in the evening - a light dinner (protein and fiber) is the best way to end the day.
Be healthy, slim down deliciously and forever!
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I do not pretend to be a PP expert. Just sharing my experience. I am "OkoloPP"!