There are many theories about whether healthy and proper nutrition for weight loss is effective or not. Exhausting ourselves with a variety of diets, we often do not get the desired result but, on the contrary, earn new health problems. Why? Because there is no magic diet pill to lose weight, you need to find a balance between a balanced, nutritious diet and a healthy lifestyle. How to do this, read on.
How To Lose Weight With Health Benefits?
Modern PP (proper nutrition) systems are aimed not only at reducing a person’s body weight but at improving overall well-being. Therefore, experts suggest that we make up the right diet for weight loss, adhering to the following rules:
- The daily menu should vary so that the body receives a sufficient amount of nutrients.
- Dishes should be tasty, appetizing so as not to disrupt the work of the nervous system and gastrointestinal tract.
A healthy, balanced menu is not a temporary diet for a week/month. Such restructuring of the dietary system should lead to a change in eating habits forever. The aim of proper nutrition is to help you stay fit and lose weight at the same time.
Which Foods Help You Lose Weight?
Nutritionists welcome the use of foods with a so-called minus calorie content or containing substances that can accelerate fat metabolism. Among them are:
- Fruits: Berries, pineapple, kiwi, grapefruit, avocado, pomelo, and raspberry.
- Vegetables: Celery, cauliflower, and white cabbage, broccoli, tomatoes, asparagus, cucumbers, bell peppers, zucchini, and beets.
- Green tea, ginger root, olives, spices (cloves, chicory, etc.).
A healthy diet menu, including dishes with such products, activates metabolism and improves the functioning of the gastrointestinal tract. It also normalizes blood pressure, glucose, and cholesterol levels. Apart from including healthy foods in your diet, you should also give up unhealthy foods.
Which Foods To Give Up Forever
Before you compose the right diet for weight loss for yourself, study the list of potentially dangerous products for the figure.
- Alcohol & Caffeine
These two drinks are extremely harmful to your health and require serious effort when withdrawing from them. According to statistics, more than 29,000 people fall prey to addiction each year in New Jersey, and the numbers are only increasing. Due to this, rehabs centers in New Jersey have increased the variety of programs offered to patients, making the recovery process easier.
- Foods High In Fats
Without regret, you should exclude sausages, smoked meats, pies, canned food, and semi-finished products from your diet. All these products are harmful due to the presence of a large amount of unhealthy fat, various emulsions, synthetic preservatives, and other hazardous ingredients.
- Pickles & Meat
Eat marinades and pickles with caution, which retain fluid in the body, increasing blood pressure. It is also not recommended to often cook food from fatty meat such as pork, duck, and lamb.
- Bakery Products
Avoid white bread, baked goods, sweets, and pastries as these have high sugar content. The body will have enough sugar if you eat honey, dates, dried apricots, raisins, and fresh fruits. You should not regret removing mayonnaise, other sauces, fast food, chips, and crackers from your diet.
- Sugary Foods
Minimize dairy products with sugar, including ice cream, yogurts with additives, and lazed curd snacks. Sugary drinks, including soda, packaged juices, and, of course, alcohol is also not beneficial.
How To Compose The Right Diet For Weight Loss
Individual planning of the diet for the day, week, and month will help to cultivate the habit of eating and drinking properly. But do not break yourself, rebuilding your usual schedule as much as possible. Be sure to consider the peculiarities of your own lifestyle before composing the right nutrition for yourself to lose weight. You must first consult with your doctor; find out what restrictions on the menu may be imposed by individual diseases, allergies, etc.
According to the recommendations of nutritionists, follow the below things:
- You need to eat fractionally – at least three times and preferably with snacks 5-6 times a day.
- After having one meal, eat the next meal after 33 or 4 hours. The longer the interval between meals, the more likely you are to overeat.
- It is beneficial to follow the same time of eating meals daily.
- It is imperative to observe the drinking regime. To calculate the approximate volume of water in ml per day, the indicator of its own weight (in kg) is multiplied by a factor of 31 (for women) or 35 (for men).
When compiling the PP menu, take into account calorie content. It is the amount of energy generated by the intake and digestion of food by the body. Those who lead an active lifestyle, go in for sports need up to 2500-3000 kcal per day with a large number of protein products. With physical inactivity, you need from 1500 to 2000 kcal and a reduced amount of carbohydrates and fats.
Females are endowed with a slower metabolism and a more difficult process of gaining muscle mass than men. Women gain excess weight faster. Therefore, in order to be in shape, daily consumed calorie should be 1800-2000 kcal; engaging in physical activity is simply necessary.
Nature endowed men with a more active metabolism, a tendency to grow muscle tissue, which requires a lot of protein in the PP menu. The diet should include 2000-2800 kcal, depending on the degree of activity and lifestyle.
Without going to a nutritionist, you can prepare the right weight loss plan for yourself. But remember, following it will require strong willpower and consistency. You can say goodbye to those rigid extra pounds by following a proper nutrition system. It will help revolutionize your life not only by helping you lose weight but also by improving your overall well-being.