How to eat to lose weight

Summer is the perfect time to lose weight, get intoshape, start exercising and change your eating habits. Long daylight hours and warm weather alleviate two key problems that cause us to gain weight in the fall-winter period and often give up training: cold and apathy associated with lack of sunlight.

Now, when these obstacles on the way to a slim figure do not exist, it is much easier to achieve the goal. Simply adjust your diet and increase physical activity to lose the extra pounds. And we will share life hacks with you.

Tips on how to start eating right to lose weight

1. You can get a beautiful body and the ability to eat not only well, but also tasty and varied, only by combining training and proper nutrition. The more% of muscle mass in relation to% of body fat, the more energy the body needs to maintain it. It is these energy contributions that will allow you to stay in shape and not live with few calories, as is the case of people who are on a chronic diet and who, with an optimal or close to ideal BMI, have a loose figure, cellulite and a flaccid belly. . .
2. Rebuild your eating habits gradually. If you find that you are overeating, you should not immediately reduce your portion sizes to your chosen ideal. Reduce them every week, little by little, but gradually. If you are used to eating in front of the computer, also gradually change this habit by reducing the number of meals in front of the monitor by 1 each week. And so with the introduction of any principles of correct and healthy nutrition.
3. While you are introducing new habits, you should not abruptly abandon the food that you associate with pleasure, but without any problem you can significantly reduce its quantity or look for a more useful alternative. For example, a diet bar contains a lot of protein, has a nice thick texture and is covered in a layer of chocolate frosting - a real treat with benefits for your figure!
4. For years he has developed a food addiction and bad habits that have led him to gain weight. You will not be able to handle this luggage in one go, starting on Monday. Also, the weight will not decrease linearly; Sooner or later you will encounter a plateau effect that demotivates and discourages many. To get through this inevitable stage more easily and quickly, take specialized supplements and sports nutrition products that have a fat burning effect. You can also use mono supplements based on L-Carnitine and Guarana. This is a versatile product that will not only help you lose excess weight faster, but will also charge you with vigor and energy, making your workouts more effective.
5. Look for counterparts to your favorite foods and "forbidden" foods that you used to use to manage stress or reward yourself after hard work. You can replace the fries with equally tasty ones made from vegetables or seaweed, which not only contain fewer calories, but are also much healthier for the stomach. If you love pasta, try other high-fiber options as well. Irresistibly drawn to a cup of chocolate coffee? Add some aromatic coconut milk to the drink and use protein desserts as sweets. By the way, you can heat chocolate chip cookies in the microwave and get a richer flavor dessert.
6. To reduce cravings for sweets, in addition to analogs and substitutions, it is worth providing support in the form of dietary supplements. Chromium picolinate will help you get out of the sweet needle and will allow you to form new habits in which the lack of dessert after each meal will not be a problem.
7. By the way, fasting days are another great weight loss tool. You can plan your menu in advance so that, for example, you dedicate this day to half of the usual meal, or substitute some meals for detoxifying drinks and low-calorie shakes. Supplements in the form of a balanced mixture of superfoods will make such a menu even more useful, give you strength and energy.

To not only get the result, but also to preserve and maintain it in any condition, use our universal menu builder for every day.

What do you need to eat to lose weight?

• Protein foods first.Protein sources should be varied: dairy, low-fat meats, fish, poultry, eggs, etc.
• Vegetables and fruitsat least 600-700 grams per day.
• CarbohydratesIt should also be on your menu. In addition to being found in fruits and vegetables, they are also found in cereals, among which there are many useful varieties. inoa, green buckwheat, spelled and wild rice K are the main sources of carbohydrates to include on the menu.
• FatsIt is an important part of your diet. Coconut oil, various cold-pressed vegetable oils, will allow you to maintain a healthy balance of BJU in your diet. Use these products in small quantities and without heat treatment.
• Sweets and snacksallowed in small amounts, especially in the beginning, but it is better to choose a more useful and low-calorie substitute.