A step-by-step algorithm that will allow you to establish proper nutrition and accustom yourself to a reasonable diet. In any business, it is always difficult to take the first step. If you decide that you need to lose weight, then you need to prepare for a lifestyle change. You must understand that different diets often do not lead to the desired result and in order to lose weight and further maintain a normal body weight, you must switch to proper nutrition. Today we will tell you how to start eating right in order to lose weight.
How to start the transition to proper nutrition?
People have to spend a huge amount of time satisfying their hunger. If you add up the time spent buying food, preparing food and then eating it, then it takes a lot. Many people find it extremely difficult to change their food culture, as it has been developed over the years.
It is even harder for people who are busy with their careers. If you want to know how to start eating right in order to lose weight, you need to realize that our well-being largely depends on nutrition. Scientists have found a lot of evidence that diet has a lot to do with people's lifespan. For example, such a widespread recent disease as rectal cancer is most often found in residents of developed countries of the world. This is primarily due to the large amount of fatty meats and instant foods consumed.
Changing the rules for buying food
It is worth understanding that until you change your lifestyle, your diet will remain the same. If you often use the services of catering establishments, then be aware that all food prepared in them has a low biological value and contains very few nutrients, especially micronutrients. If you want to know how to start eating right in order to lose weight, then you need to switch to eating fresh healthy products with their further minimal heat treatment.
This goal can be achieved only when you control the entire cycle of food consumption, starting with the purchase of food. Thus, you can recommend trying to always cook food at home, and take snacks with you to work. You will also have to control the amount of sweets and flour products consumed. Catering establishments are worth visiting only if you have no other choice.
It is also important for you to get into the habit of spending your money exclusively on healthy products. If you are, of course, worried about your health. Frozen meat is cheaper than fresh meat, but its benefits are significantly less. If we talk about semi-finished products, then here it is worth talking primarily about their dangers, not benefits.
Many people have an ingrained habit of purchasing fast food products and this negatively affects their health. You should also switch to lean meats, cereals, fresh vegetables, etc. Eating unhealthy foods is fraught with serious health problems, such as gastritis, duodenitis, atherosclerosis, etc. As a result, you will spend significantly more on the treatment of these ailments than you previously saved on products.
To spend less time preparing food, and also more wisely spend your finances, make a menu a couple of days in advance. It will also allow you to diversify your diet, because you can purchase products in advance, rather than relying on what is available.
If you want to always stay healthy and have a cool figure, then in addition to switching to proper nutrition, you should start playing sports. This recommendation applies to anyone who wants to know how to start eating right in order to lose weight. This is extremely important, since such a combination allows you to achieve proper weight loss and guarantees the absence of severe stress for the body.
If you are very busy and cannot go to the gym, you can work out at home or at least increase your activity. Even daily walks will be very helpful. Moreover, this advice is relevant not only for overweight people, but also for those with excessive thinness. Physical activity contributes to the normalization of metabolism, which is the key to a beautiful figure and excellent health.
Rules for drawing up a competent diet to lose weight
Eating healthy involves following certain rules that you must keep in mind if you want to know how to start eating right in order to lose weight. In the body, all processes are subject to biorhythms, which are determined by nature. If the loads coincide with these biorhythms, then the body will be able to function for a long period of time without serious disruptions.
Let's say, after nine o'clock in the evening, the work of all body systems slows down in the body. If you decide to eat a heavy meal at this time, then force the digestive system to work with full dedication and knock the body out of its normal rhythm. As a result, with frequent repetitions of this, serious troubles are possible. Late, heavy meals have a negative effect on the body. If you want to know how to start eating right in order to lose weight, then you need to adjust your meals in accordance with the biorhythms of your body. Here are the top tips for organizing each meal.
Breakfast
It is advisable to take the first meal between seven and nine o'clock in the morning. At the same time, at least half an hour should pass from the moment of awakening. Nutritionists recommend focusing on foods high in complex carbohydrates during breakfast. Recall that excellent sources of this nutrient are pasta, cereals, whole grain breads and cereals. Do not give up protein compounds in the morning.
Lunch
This meal is optional but recommended by nutritionists. So that the rate of metabolic processes does not fall, it is worth taking food every three hours. This suggests that between main meals, you should arrange snacks and second breakfast just in time for them. At this time, you should eat fruit or vegetable salad, natural juice, dessert or dairy product.
Dinner
The optimal time for lunch is between 12:00 and 14:00. At this time, all body systems work with maximum efficiency, and you can safely consume fats and carbohydrates. However, do not forget about protein compounds.
Afternoon snack
Another snack to have between three and four in the afternoon. At this time, it is better to eat fast-digesting foods containing protein compounds, such as yogurt, cottage cheese or kefir.
Dinner
This is the last meal to be taken between five and seven in the evening. You can eat dietary meats and vegetables. This will keep you from feeling hungry, and you are guaranteed not to gain excess weight.
The second rule of organizing proper nutrition says that meals should be taken at the same time. If you eat according to a certain schedule, then in a short time you will develop a reflex. The body will begin to synthesize gastric juice even before you start eating. This will greatly improve the processing and absorption of nutrients.
The following rule assumes the observance of certain proportions when eating food. To make it easier for you to follow it, you should use the pyramid developed by nutritionists. It contains four food groups that are extremely important for the body.
At the bottom of the pyramid are grains that should be the foundation of your diet. These foods are virtually fat-free and high in fiber. If you want to know how to start eating right in order to lose weight, then you should pay close attention to grains. Plant fibers can significantly speed up metabolism and suppress appetite.
Grains include bran, flakes, cereals, pasta, as well as flour products containing bran. On the second tier of the pyramid there are vegetables and fruits. These foods are high in micronutrients and should be eaten raw or cooked to get the most out of them.
The third tier consisted of animal products, as well as nuts and legumes. Well, the top was made up of fats and sweets, which can also be consumed, but in limited quantities.
Let's return to the rules for organizing food and consider the last fourth. It says that you should stay away from all unhealthy foods. For most people, the list may be quite large:
- Foods containing modified fats - margarine, light oils, etc.
- Foods that contain a large number of chemicals.
- Smoked and dried sausages.
- Salty snacks such as chips.
- Frozen semi-finished products.
It should be admitted that the transition to a healthy diet is very difficult for many people. It is very difficult to give up habits that have been developed over the years. If you could not resist and fell off, then do not give up, but repeat again. If you want to not only learn how to start eating right in order to lose weight, but make it the basis of your life, then first of all you need to avoid hunger and overeating. We also recommend that you keep a diary that will make it easier for you to organize a healthy diet.
7 nutritional rules for weight loss in the following video:
