How to eat the right to lose weight

30 April 2025

The article contains simple tips from a nutritionist who teaches how to eat properly to lose weight, general recommendations, the most common mistakes and errors.

Why get fat?

Causes of overweight:

Dowable (from Latin alimateism - food, nutrition) - we get that through the mouth. We eat the problem in 95% of cases.
Endocrine diseases can be found in 3-4% of cases.
Various neurological disorders and other reasons can be found in 1%.

In other words, in 95% of the cases, the problem occurs due to the excess of incoming energy compared to our energy costs.

The energy costs go in two ways:

BX. How much is our body to rest (lies, sit, television) to support his life. The amount of energy used is individual. It is calculated: women 0, 9 kcal/kg, men 1 kcal/kg weight.
Physical activity.

If the main exchange increases:

When recruiting muscle mass.
In stressful situations.
With an increase in body and environmental temperature (bath lover).
With active growth.

What reduces the metabolism:

Age. Our task is to maintain the metabolism due to physical exertion.
Breastfeed.
Endocrine diseases.
Hunger. All hungry diets it is.

The formula for calculating the size of the main exchange (WHO), where M body weight is:

If a person spends more than, a surplus occurs in calories. For example, it is very easy to eat additional 200-300 kcal. They lie in such products that we do not treat food.

Who thinks it's bad to drink a glass of milk? These are the same 300 kcal energy, i. e. half of Chisburger or Hamburger. Milk, kefir is also eating. A glass of kefir is very often regarded as a nutrition product. But when this glass goes beyond the daily diet, it is already transferred to calories.

Violation of nutrition

Types of violations of the power mode, which occurs in 60% of people with overweight:

Eating for the company. For example, a woman at five at five. The husband came at nine in the evening. The woman eats a second dinner for the company.
Emotional "food drunk". Emphasize stress and replace love with a delicious product. Sugar excites morphinzonen in our brain, as well as drugs. The hand, like a drug addict and an alcoholic, reaches for this pleasure. No need to read books, go to the theater, to do sports, to build relationships, to look for joy. He took and ate. You love yourself for a minute, then you hate it all evening.
Restrictive disorders - "nutritional depression". It can be found in people who are constantly sitting on diets, limiting themselves and going to bed with thoughts about food. Such people cannot stop having reached goodies. In practice, a painful attempt to lose weight is preserved for eating cakes and rolls. The habit of proper food behavior is not developed.
Paroxysmal disorders. For example "night priestess". A unanimous uncontrolled attack by excessive food. Suddenly I wanted to attack the food and stop stopping.

With regard to night feed: The landmark should be an average of 3 hours before going to bed. This does not mean that you can eat at 10 p. m. when you go to bed in the morning. It is necessary to start from the time when the average person should go to bed. That means 11 - 3 = 8. Ideally, the latest meal is 8 a. m.

In life everything is far from the ideal situation. It is necessary to look for compromises. For example, leave free calories on a glass of kefir, some protein. Even if you don't sleep, your body is already sleeping. Experienced food gives him a double burden and generate stress.

Obesity leads to a large number of problems.

Often you can hear the expression "I have no money for a diet". The presence of overweight requires a lot more money and investments at the moment and in the future for 10 to 20 years. All of this is against the background of psychological complaints, a decrease in quality of life.

So you determine whether there is excess weight

Deadly quartet:

The scope of the waist. Men are more than 94 cm, women have more than 82 cm.
Sugar mirror on an empty stomach more than 5, 5 mmol/l.

The pressure level is over 120/80 mm Hg. Art. (135/85 in people of a respectable age).
The cholesterol level is more than 5 mmol/l. Triglyceride more than 1, 7 mmol/l.

If at least one of the indicators is increased, the risk of death increases by 10-15% in the next 10 years (and if all four, then up to 60%).

3 light indicators if they measure themselves and understand whether there is excess weight or not.

Body weight index. BMI = weight (kg) / height (m)²). The cost of the mass for the growth of the square. The standard is up to 25, 25-30 and weight, 30-35 obesity I, 35-40 adiposity of the II grade and pronounced obesity. But there is a disadvantage - the composition of the body is not taken into account. A bodybuilder and a thick person have the same body weight index.
The ratio of the size of the waist to growth. The waist size should not be more than half a height.
The scope of the waist to the thigh circumference. The waist is measured 2 cm above the navel.

How much time it is necessary to keep the weight in such a way that it is adapted to its main and metabolism of the body.

If you have reached the desired result in 2-3 months (your goal was 5 kg) and relaxed, returned to the old lifestyle, the weight will return. It is required at least 2-3 months to consolidate success. On average, as much as you have reached, you have to repair it. Then the weight strives for a new standard.

How to lose weight at home

The main instructions:

The desired psychological mood and self -discipline. You have to bring your weight into the normal value.
Reduce the daily diet that is currently around 500-600 KCAL.
Create the most balanced diet of proteins, fats, carbohydrates, vitamins and minerals.
Sufficient and appropriate drinking regime.
Compliance with the regime and the rules of the food.
Organize the competent detoxification of the body.
Support for the nervous system.
Appropriate physical activity and sleep.
Normalization of endocrine balance. Especially for those who are unsuccessful in previous points to achieve a positive result.

Reduce calories

How can you reduce the calorie content of the diet:

Check the calorie content of the food we eat. Choose better calories. It is better to eat an apple, not an apple pie. Better nuts, no almonds in chocolate. Whole porridge, no flakes for breakfast. Meat, no sausage. Water, no juice and soda. Use the most useful products.

There is no nutritional member. At all. There is also no nutritional cake. Even the correct cake on cottage cheese is primarily a cake, not a cottage cheese.
Replace 1 meal with a cocktail with your taste.
Stevia as a replacement for sweets for those who cannot give up sweets.

Vitamins and minerals for weight loss

Underwater. With a decrease in the calorie content of the daily diet, the flow is always reduced by useful nutrients.

If nothing is done with it, you get:

Poor fountain.
Lethargy.
Apathy.
Bad mood.
Acceptance of the metabolism.
Information.

It feels very often on girls sitting on diets. You have to sit on the diet where you can sit all your life. It is also necessary to enrich the diet with vitamins and minerals.

If you have selected useful products, you have enriched the diet with all building materials for the body - your cell is added and does not send any signals to the brain that it is hungry. If you are missing at least something, the cell sends a signal. Then it is very difficult to resist the temptation. "Eat at least something! I don't have enough vitamin A, vitamin group B. "

Food should be full. We pay special attention to minerals. With a decrease in body weight, they often talk about proteins, fats and carbohydrates and rarely about minerals.

There are several minerals without which harmony is impossible:

Chrome. 70% of overweight people don't have enough. Patients with diabetes in 80% of cases have a pronounced lack of trace element. Chrome is responsible for carbohydrate metabolism. Lack is one of the reasons for the development of insulin resistance. Chrome promotes the processing of fat in carbohydrates and burned fat. Reduces cholesterol. Takes part in the work of the muscles, which makes it stronger.
Iodine to maintain the normal function of the thyroid gland.
Calcium. Accelerates the metabolism. Improves the functioning of muscles, nervous system and reduces cholesterol levels. It is part of the hormone of calciumriol that processes fat into energy.

To get a daily dose of calcium, you have to drink a liter of milk or a liter of kefir or eat 1 kg of cottage cheese a day. In view of the calorie content of these products, however, we do not need more than a glass. And not really a kilogram of cottage cheese can eat every day.

Most of the calcium in cheese, sesame seeds, nuts. These are very high calorie products and must be limited to 30 grams.

Without an additional calcium source in the form of nutritional supplements, it is almost impossible to compensate for the calcium deficiency.

Real drinking regime

How to drink water. In the morning we woke up, got up, drank 1-2 cups of water on an empty stomach. And better with chlorophyll you can be with lemon with aloe juice. Then on a glass of water before every meal. 5 meals - there are already 1 liter. It is advisable not to drink water during the food, and at least 40 minutes later, the effectiveness of digestion and absorption of food decreases.

What relates to the "water":

Water with lemon.
Water with calcium.
Decocements and infusions of herbs.
Moren without sugar.
Green tea of the second and subsequent blocks.

Coffee and black tea are not here.

Real nutritional mode

Cocktails and protein products work perfectly. But if there is in the evening, there will be no result. The food mode is important. Ideally, these are 3 basic meals and 2 snacks. Sunernings help not overdo it into the main meals. Recommendation: Change dinner with a snack. That means, at four days to eat firmly, and in the evening - a light snack.

A balanced breakfast with protein is required: porridge with an egg, with a piece of cheese. How to eat to lose weight: fractional, regular. The last meal no later than 3-4 hours before going to bed.

Body cleaning

No metabolism begins with a large number of toxins in the body. Only by cleaning toxins, parasites and metabolites is it possible to talk about the discharge of overweight.

The body is smart. If there is an overload of poisons, it does not allow you to plant the liver and kidneys for reasons of beauty and do the right one.

To get rid of additional pound is the breakdown of fat tissue with a large emission of decay products. They have to be withdrawn. The liver is first removed. This is one of the reasons for rebirth in fat hepatosis if the liver is not prepared.

Study regularly. The goal is twice a day. If necessary, help yourself with water, fiber. If there was no independent chair during the day, take 2 natural lax capsules at night.

Physical activity for weight loss

Now a fashionable panacea, fitness center, cycling. It must be understood that even the correct and most effective physical activity does not help to reduce weight. There are suitable muscles, but the weight does not run in training. Only a competent combination of a physical training diet helps.

One big question is whether physical activity helps to reduce the weight 2 times a week. It is necessary every day.

Hiking, the rejection of the elevator and so on - spontaneous daily activity. And if you add fitness to him, everything will work. When a person sits in the office all day, she descends into the elevator and goes to the gym twice a week, such a "physical activity" will not lead to health.

If you do not increase physical activity to 10. , 000 steps every day, just give fitness twice a week - there will be no health.

P. S. S. If you carefully meet all the above -mentioned recommendations of a nutritionist for proper nutrition and lifestyle and the weight is available, we recommend paying attention to the endocrine system. Sometimes it is not just enough to eat properly and give appropriate physical activity to get rid of additional pounds. I would like to add that no diet will replace common sense. The problem of overweight is the problem of lifestyle. And a change in the lifestyle does not take a month. Don't spoil yourself, do not go to the frame, do not punish yourself that you did not start from this Monday to have a kind of perfect lifestyle.