The core of the weight loss nutrition system is a few basic principles. It is important to eat little by little, eliminate high-calorie foods, and not overeating at night. If you accept these rules yourself, you can lose weight quickly and remove fat from your legs and buttocks. An effective nutritional method combined with physical exercise, massage and salon procedures can produce outstanding results and improve overall health.
How many times do you lose weight every day?
Nutritionists recommend eating 4-6 times a day to keep the metabolic rate at a high level and not feel hungry. This can make the human body always in a high-energy state. People who eat regularly are full of energy all day long. However, there are different opinions on how many times a day you need to eat to lose weight.
If you want to lose weight, you should divide all food into 3-4 meals, and at the same time, use fruits or biscuits as snacks. If you also develop the habit of not eating fast carbohydrates, then you can lose weight quickly.
However, this food also has negative effects:
- The regime is difficult for those who work.
- If the stomach is bloated, it is difficult to eat a small portion, and hunger persists.
With three meals a day, it is easy to control the calorie level consumed, and you can formulate the correct weight loss diet at a strictly prescribed time. But the negative effects of this diet are:
- If the rest time between meals exceeds 4 hours, you feel hungry, so there is still the problem of how to eat less to lose weight.
- Unable to maintain the blood insulin level at the same level; As a large amount of food enters the stomach and intestines at the same time, the absorption of nutrients and nutrients does not occur completely.
What food can you eat?
In order to lose excess weight and eliminate cellulite on the legs and thighs, you should limit the consumption of these products:
- Sugar. It is not only in a cup of tea or coffee. It is found in other dishes, so a person will unknowingly eat about 15 tablespoons of sugar every day. When sitting for a long time, this amount of glucose will be stored as fat. The continuous increase in blood sugar can lead to diabetes, heart and blood vessel diseases, and even cancer.
- Flour, seasonings, sausages, canned food also contain sugar and other harmful substances. Therefore, you should ensure that such products appear on the table as little as possible.
- Pasta, rice, and white flour contain refined carbohydrates. They are quickly absorbed by the body, but after an hour the hunger pangs appear again.
The following foods and dishes must be used in the food:
- Vegetables and fruits. They can help reduce weight because they contain a lot of fiber, water and nutrients. But it is best to use low-sugar ones.
- Protein foods should not be excluded. Without protein, the establishment and function of organs and tissues is impossible. When dieting to lose weight, these products must appear on the menu. In order to process protein efficiently, the human body consumes energy, which further contributes to weight loss and the feeling of fullness lasts for a while. Protein is found abundantly in meat, dairy products, seafood, grains (oats, barley, wheat), and beans.
- Don't forget the spices. They not only bring pleasant taste and aroma to familiar dishes, but also have the ability to burn fat, remove toxins and accelerate metabolic processes. Cinnamon, ginger root, turmeric and red pepper are best for this task.
- Drink water (2 liters) throughout the day. This is especially useful for weight loss. Drink a glass of water 20 minutes before meals. It will dilute the gastric juice and fill part of the stomach volume. Sometimes, because our body cannot distinguish between thirst and hunger, this simple technique can save you a meal.
lose weight and refuse food completely
Avoiding food completely can help significantly reduce weight. However, if you answer the question about how much you can lose weight without eating for a week, you can answer that you will lose 7-10 kg during this time. However, total fasting can cause a lot of damage and cannot remove fat from the legs and buttocks. In the first stage, lipolysis begins and its reserves decrease. Instead, ketone bodies are formed, which replace the glucose needed for the brain to function.
After that, proteins are broken down and these proteins are also used as energy. This will result in a weakened immune system and decreased muscle volume and tone. Therefore, all "weight loss" will include a decrease in muscle fibers and an increase in cellulite.
If you do not eat anything, you can lose weight within a week, but when you withdraw from the system, any food intake will be stored in the form of fat and your weight will increase faster. And the muscles will remain weak.
Many people know that if you don’t eat at night, the process of losing weight will become easier. But not everyone knows how much weight you can lose if you skip dinner. Normally, reduce the excess weight by about 10-12 kg per month. However, only in the case of strict refusal to eat evening snacks.
Nutritionists do not recommend that you adopt this diet, because it can cause indigestion and destroy hormones.
Serving size
There are other secrets to proper nutrition to reduce weight. It is important to reduce the amount of food consumed. An interesting method can be used to get enough nutrition and lose weight.
Take a 24 cm diameter plate and divide it into two parts, the other half-and then half. The first one is full of vegetables, the other two are full of complex carbohydrates and protein. If you ask an expert how many grams of food should be consumed during weight loss, he will answer about 200 grams.
Conclusion
If you want to lose weight, you should go on a diet and develop new eating habits. It is also important to consider the weight of weight loss, the total number of calories and the individual characteristics of the body. It is important to remember that total refusal to eat and lack of dinner can lead to the development of disease, and losing weight in this way can become a problem.