The fashion for healthy lifestyles that has spread all over the world recently is not only based on the desire to make a person’s appearance pleasant and presentable. You must admit that everyone has a friend or acquaintance with a certain amount of extra weight; however, despite this weight, such people produce an exceptionally good impression on the surrounding people. Fortunately, the tasks of a fashionable health march are much more serious. A successful man, who can change the world for the better, can and should be healthy. When the person’s health is evaluated as excellent, the figure is also appropriate.
Set the priorities
You can achieve your goal, become healthier, and bring the appearance in order in a variety of ways. Numerous gyms, fitness clubs, and fitness facilities are available. Libraries are filled with books on old and new diets. Beauty salons advertise the devices for weight loss and a great number of procedures that imply the use of special medications. Amid all this excitement, the people that are slimming actively pay little attention to the arguments of the dietitians about building a proper, balanced diet for every day. Everything that the future models internalize is the slogan “one needs to eat less” and the rule not to eat anything after six in the evening. Both statements can bring benefit and serious injury simultaneously. Maybe, it is better to first of all pay attention to your own menu?
Quality or quantity?
Eating habits of overweight people include the consumption of large quantities of food. Moreover, this food has its own distinctive features. It is nourishing at first glance; it supplies the body with an impressive amount of calories. But this is only the first impression. Trying to subordinate his/her own need for quenching hunger demands to the modern pace of life, a plump person gets trapped. Instead of understanding where this unbearable hunger comes from and how it must be fought with, the simplest solution is reached.
According to this decision, it is much more convenient to accept the offers of numerous manufacturers of semi-finished and fast food, than to spend time cooking at home. This line of conduct is enforced by the necessity to manage a lot of things during the day, which is very difficult to accomplish if you are overweight. Thanks to the efforts of the producers of semi-finished products, there originates a vicious circle. They need to sell their products as actively as possible. To solve their problem, the authors of various five-minute snacks add various substances to their composition, whose action resembles the action of drugs. They are addictive. Eating the contents of an attractive packaging and enjoying its pleasant taste; the person experiences severe hunger after just a couple of hours. To quench this feeling of hunger, the person opens another package. There are a lot of calories; hunger is quenched for only a short time, food additives make natural products simply tasteless compared to fast food. And this is where overweight is gained.
To be fair, not only semi-finished products and fast foods play a cruel joke with people prone to the accumulation of extra kilos. Natural products, cooked with large amounts of fat, can be fried or baked in unimaginable combinations and quantities. They are on top of the obesity causes list. The recipes, familiar to us, were invented in order to provide working people with the feeling of satiety throughout the day. Only certain strata of society could afford having three meals a day. And they never ate heavy, fatty meals and flour products during each meal. In our case, everything is upside down. Meals are eaten at least three times a day; we can afford a lot, but there is nowhere to spend the energy. It’s overweight again. It turns out that it is necessary to deal with your diet, balance it in accordance with the needs of the body and the expected energy expenditure, and improve its quality before you keep to another brilliant diet.
Nutrition systems. Diets
In order not to repeat earlier mistakes, an overweight person must understand why he/she needs to lose weight. If we are talking only about how to get a presentable appearance, improve our health, or establish our personal life, it is enough to follow the basic scheme developed by nutritionists and trainers. If you want to change not only yourself, but also radically reorganize your life, there are special kinds of foods for this purpose. Having selected, for example, separated nutrition or raw food consumption, you find yourself in another world. In this world, everything is subordinated to the main god – the selected nutrition system. As a result, it changes not only the appearance, but also the social circle. You can even change your job or separate with your beloved person because you become quite different.
The system of separated nutrition
This type of nutrition is based on allowing you to eat everything, but it is strictly forbidden to combine incompatible products with each other. According to this system, the combination of our favorite fragrant potatoes and a juicy piece of meat is nothing but the strongest poison for the body. In order not to violate the selected nutrition mode, special tables are designed that contain compatible, incompatible or conditionally compatible products.
The system of fractional nutrition
Its main principle – one can eat everything, but more often and in small portions – has been mentioned in a slightly modified form in the descriptions of trendy diets and menus for dieting people.
Vegetarian system
This soft nutrition system allows using some of the products of animal origin, though meat is excluded.
Veganism
A rigid system, similar to vegetarianism, but it forbids eating any animal products.
The system of raw food eating
The people who choose this type of food diet completely renounce eating foods that have undergone even the minimum heat treatment.
The system of raw food mono eating
The name speaks for itself. You just have to eat raw foods of plant origin. In this case, you cannot mix several different products while eating. If you eat a carrot, keep eating carrots. No apples on the plate are allowed.
Eating fruit
The system of eating fruit is based on eating only fruits and vegetables. No grains and legumes.
Dieting
The list can be complemented with the mystical Ayurveda nutrition system, the prana diet, which involves the rejection of any food, and the liquid diet that each of us gladly practiced in infancy. It is noteworthy that choosing a nutrition system does not guarantee 100% positive results. Raw food eaters, the followers of omnivorous nutrition, and prana eaters get sick equally often. Probably because each of us is different and everybody has their own special requirements to the diet. This is important to remember if there is a desire to keep to one of the popular diets, which “happened to be absolutely successful” with someone you know. Most diets are designed for a short period of time. The reason is stress to the body and the restriction in the flow of essential health elements.
Losing weight without stress
Excess fat is accumulated not only because there is no desired level of training that can burn excess calories. As a rule, fat people suffer from the lack of vitamins and minerals, replacing them with a dose of protein and fat. The body spends an incredible amount of energy to maintain all of its systems in good working conditions; so it has no power left to combat excess weight on the sides. Trouble signals are sent regularly in the form of headaches, shortness of breath, loss of skin health, general malaise and lethargy. If you do not take these results into account, you may get high blood pressure, stenocardia, and many other health problems. And, finally, you may shorten your life by ten years.
The body is hurt like a little kid. And, as a small child, it should be taken out of the trap gently and lovingly. It is suitable to have the system of omnivorous nutrition, which gradually fills your diet with the important elements and vitamins, is aimed at rebuilding your food intake and turning your workouts in a gym into enjoyable pleasure rather than a heavy burden. Address a nutritionist for help if you can afford it. If this is not possible, begin with the study of food pyramids and the list of essential elements in the diet.
This nutrition pyramid, quite popular in the 1990-s, is ideal for the initial stage of losing excess weight. When the body gets used to the new diet, you can proceed to the next step.
Serving size:
- Fruit – 1 medium fruit or 1 cup of fresh juice.
- Vegetables – 200 g of raw vegetables or 100 g of cooked vegetables.
- Cereals – either 1 slice of bread, or 100 grams of porridge, or 50 g of muesli, or 50 g of dietary loaves.
- Meat products – 70-90 grams of lean cooked meat, poultry or fish.
- Eggs – 1 egg or 2 egg whites.
- Dairy products – 100 ml of milk, yogurt, kefir, cottage cheese or 50 g of cheese.
- Vegetable oil – 1 tsp.
- Nuts – 1 tablespoon.
All the products that are on the same pyramid level must not be eaten simultaneously. If you have chosen an egg, leave meat for the next day. A great advantage of such nutrition pyramids is that one can easily and without much stress fill the diet with useful elements and vitamins (although you will have to be patient because the amount of food will decrease anyway).
What can help you lose weight?
- Vitamins. Without them, it is impossible to reach a balanced performance of all systems of the body. At first, one needs to use special vitamin complexes, which are sold in a pharmacy. The body of a stout person is not used to obtaining the necessary vitamins independently. And there is nowhere to take them. Help is needed.
- Carbohydrates. Yes, carbohydrates. Just not the ones contained in cakes and pastries. You need complex carbohydrates, contained in buckwheat, oat cereals, millet, rye pasta, whole wheat bread, diet bread, and baked potatoes. It is especially good to eat these meals before noon; in such a case, in the evening you will not suffer from hunger.
- Proteins. How can you manage without them? This is the main building material. We eat lean meat, chicken, turkey meat, dairy products, fish, and legumes.
- Fiber and fats. The sources of fiber and fats are vegetable oils, vegetables and fruits. Do not forget about butter. This product used to be appreciated a lot in the old days. Reduce the portion of natural butter to 10 grams a day. Not more than that. There is no trace of it on your abdomen, and the body benefits from the situation.
The number of designed menus is enough for those who want to lose weight. You can easily choose your own, individual variant using the formation on the basic rules of dieting. The main meals move to the first half of the day. And be sure to exercise. Start with the exercises which will be most merciful to you. You do not need injuries and health problems, do you?
Watch the video about the diet that helps you lose weight, maintaining balanced nutrition.
