Slimming diet — 10 commandments of wise weight loss

healthsogood
Sep 1, 2018 · 7 min read

Are you trying to lose weight but no diet works? Perhaps you are making mistakes when you lose weight unconsciously. Proper slimming is a multi-stage process and spread over time A healthy, balanced slimming diet combined with physical activity can work wonders. Do not give up — check how to avoid nutritional errors.

1. Preparing the body for a diet

The first stage of slimming should be to cleanse the body. You can do this by entering “liquid” days, e.g. every 3 or 4 days for the first two weeks. On such days, only take drinks, freshly made juices, soups. Thanks to this, the stomach will shrink slightly and the body will give up the water supply. But this is only the basis for starting weight loss. You can not stop there, as unfortunately many women often do. In the next stage (after 10–12 days from the start of weight loss) the water balance is leveled out, and the adipose tissue begins to decrease. If you do not notice weight loss in the next week of weight loss, do not worry. It does not mean that you do not lose weight, only that the composition of your body changes — there is less fat in it and more water.

2. While you are losing weight, be patient

You must realize that slimming is a multi-stage process and spread over time It is not about quickly losing a lot of kilos, but about losing weight permanently. So it is better to move in small steps, gradually changing your eating habits. It is most beneficial for health to lose from half a kilogram per week. So if you want to lose 10 kg, you should lose from 25 to 3 months. You have to devote the same amount of money to getting out of the diet, which is just as important as slimming yourself.

3. A balanced diet

A healthy diet consists of various products. There must be fruits and vegetables, but also meat (both white, poultry and red — the source of the best available iron). The body also needs carbohydrates and even some fat. But the most important is protein. While losing weight, we have to deliver it extremely much so that the body does not draw energy from the burning of muscle cells. We need about 1 g of protein for 1 kg of body weight. In an ideal diet of fat should come 30 percent. calories, from protein — 15 percent, from carbohydrates — 55 percent. (whole grains — vegetables, legumes, wholegrain bread, brown rice and pasta, groats). Figuratively speaking: half the dinner dish is vegetables, 1/4 — meat or fish, the rest — cereal products.

4. Slimming is limiting calories

Slimming is about limiting the caloric value of meals, so that they burn more than they eat. However, the right amount of calories for you should be determined with your doctor or dietitian. We have different needs depending on age, activity and type of work. Everyone also has their own rate of combustion and conversion of food into energy. All this should be taken into account when establishing an individual nutrition program. And you can never reduce the energy of your meals too drastically. When the number of calories is too small, the body slows down metabolic processes — it does so to save energy. In addition, the long-standing shortage of calories causes the body to take energy from the protein — it begins to “eat” its own cells (mainly muscles). It is assumed that 23 kcal per 1 kg of body weight per day is needed to maintain vital functions. For this you need to add the energy needed for physical and mental activity. In total, women need 1800–2400 kcal per day and men need 2200–3200 kcal (depending on activity). During the diet we absorb fewer calories than we need, but enough to not disturb the functioning of the body. You can safely reduce the daily dose by about 500 kcal.
Do it necessarilyDo it necessarily Do not give up when one day you completely give up your diet. There are, after all, situations in which it is difficult to maintain temperance — mother’s dinner, party with friends, dinner at a restaurant. You can not stop being among people because of the diet! So if you have an accident, do not break down, only the next day return to slimming, as if nothing happened. You better forgive yourself and keep going, than give up.

5. Positive attitude is the basis of weight loss

Before you start fighting kilos, ask yourself a few questions. Why do you want to lose weight? Do you just want to stick in a bikini and show on the beach, or is it about lasting effect, improving health and well-being? How did you lose weight before? Why did not you? Asa starting point, take one thing: there is no miracle diet! In addition, you have accumulated unnecessary fat for many years — you will not lose it in a few weeks. Therefore, no miracle diets work. Even if they help you lose a few kilos, you will not have a long-lasting effect if after the diet you return to your old eating habits. The most important thing in slimming is the change in the way of thinking. The first step to effective weight loss is a positive attitude and realizing that you really want it!

6. There is no perfect diet

There is no ideal diet, there is no one ideal way of eating. It all depends on the state of health, metabolism, but also the type of work performed, previous habits. Slimming must be adapted to your daily schedule, possibilities and individual preferences. If you do not like rice, do not force it, just substitute something else. If you are used to eating dinner only after returning home, eg at 19, do not change it by force, just remember to eat small meals at work. You decide on your weight loss. The most important thing is that you understand that it is not a punishment, but a new, better way of life.

7. Slimming diet should be tasty

The diet can not consist in mortification. If you eat things that do not suit you at all, you’ll get discouraged quickly. And the point is to permanently change the style of nutrition. Food is a pleasure that you do not have to deprive yourself of Learn to make dishes so that they will taste. Use herbs, kernels, peanuts. Use unusual connections, diversify meals. Maybe then you will discover that diet foods taste you more than the ones youVe eaten before. Consider cravings too. It is better to sin and eat a piece of cake from time to time than to constantly mortify yourself and deny yourself everything. Too rigorous diet will lead to one day you will be able to get food without any brakes. The chocolate cube from time to time will therefore bring less damage.

8. The iron rule of the diet: small portions, but more often

The daily dose of calories should be spread over several meals. Ideally, if you eat 5 times a day, every 3, at most 4 hours. You will avoid a sudden drop in blood glucose (which happens during longer breaks) and so-called. wolf hunger. Eating only 2 hearty meals a day is not allowed! Eat each meal slowly, thoroughly chewing the bites and focusing on the taste. Who eats slowly, eats less. The brain, after about 15 minutes, receives a signal that the hunger has already been satisfied. The dishes you eat are also important. Choose rather small plates, you will apply less. Get up from the table with a feeling of slight hunger. Avoid trying what you cook, do not eat leftovers. These are the iron rules that you should integrate into your lifestyle once and for all.

9. Increase physical activity

Diet is the basis of weight loss, but without increasing physical activity will be difficult. Even the best diet can not do anything unless the right amount of oxygen reaches the cells. The body processes its ingredients only when it has oxygen — and the more it gets, the faster it burns. Going through a normal step of 1.5 km will make you lose 150–200 kcal. Regular movement will not only accelerate the burning of calories, but will also affect your well-being. If you have not practiced so far, start with 20-minute doses 3 times a week. Gradually increase your training to 45–60 minutes. This can be swimming, cycling, aerobics, for example. Choose what will give you the greatest pleasure.

10. Slowly recovering from the diet

Slimming is only half the battle. It is not difficult to persevere for a few weeks on a diet. You still need to keep your weight down after finishing it. That is why it is so important to slowly leave the diet. It is based on the gradual increase in calories. For the first 2–3 weeks, increase the caloric content of meals by 100 kcal. This can be, for example, an additional portion of rice or cereal for dinner or yogurt for breakfast. In total, for about 3 months after completing the proper diet, try to eat about 300 kcal less than your individual daily standard.

Credit: https://www.weightlossdoctor.net/

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