Modern statistics claim that over 70% of people have problems with being overweight. And most of these people dream of losing weight. But for some reason, not everyone is losing weight. The main obstacle on the way to a slim figure is the elementary unwillingness to limit oneself in food. In a word, many are simply not able to go on a diet. However, the opportunity to lose weight and even have everything - exists.
Instructions
Step 1
Be clear about the rhythms of your body and its needs. Just write down the times of all meals and snacks over the course of a few days. This will allow you to understand at what time you feel hungry. You will understand how many times a day you need to eat and how much.
Step 2
Plan your meals in such a way that you are not bothered by hunger. Have a clear meal schedule. Stick to your schedule. You should not eat any nuts, pies, or buns outside of your scheduled meals. No snacks "for the company" and "on the way". Eat whatever you want with your meals. This stage is needed to accustom yourself to a clear regime. Gradually, you will feel that the need for snacks decreases.
Step 3
But you can not limit yourself to drinking. Just remember that most sodas and fruit juices are high in sugar and high in calories.
Step 4
You must now shift your diet to link it to sleep. The last meal should be at least three hours before bedtime. If at first it will be difficult for you to pause, drink water, juice, low-fat kefir.
Step 5
As you get used to your new diet, you should avoid all drinks other than water between meals. The feeling of hunger is very often disguised as a feeling of thirst. A few sips of water will keep you going without food.
Step 6
When the diet ceases to give you inconvenience and you can easily resist all kinds of temptations at the wrong time, start reducing portions.
Step 7
Do not cut back on portions of all meals at once. Start with lunch. Take your time and do not reduce more than 10% at a time.
Step 8
Use smaller cookware. Often you eat more not because you are hungry, but because you are used to not leaving food on your plate.
Step 9
Chew slowly. Take your time while eating. The feeling of fullness comes 10-15 minutes later than you get the required amount of nutrients. Think about how much you can eat while your brain reacts.
Step 10
Review your diet in accordance with dietitian recommendations. For breakfast, it is better to eat foods rich in slow carbohydrates: cereals, cereals, bread. A little protein, such as a boiled egg, will do the trick. Such food will burn slowly, gradually giving off energy, and you can easily make it to dinner.
Step 11
Lunch should be your richest meal. You need fats, proteins and carbohydrates. Don't skip soups. Liquid food takes up enough space in your stomach and you get fewer calories compared to solid food of the same volume.
Step 12
At night, the body is engaged in the restoration of spent forces, for this it needs amino acids. The best choice for dinner is protein foods. It can be chicken breast, sea fish, low-fat cottage cheese. Do not use cereals or pasta for garnish, you don't need extra energy now. Eat a light vegetable salad instead.
Step 13
If you can't resist a particularly mouth-watering brownie or raw sausage sandwich, simply increase your calorie burn. On your way home, get off one stop early and take a walk. Skip the elevator, walking up the stairs is a great way to burn off the calories you got. You must understand that in order for the process of losing weight not to be delayed, the arrival of calories should be less than their consumption. If you want to eat more high-calorie foods, lead a more active lifestyle.
