The excess weight in recent years has become the global problem of modernity. Often people pay attention to themselves when unnecessary kilograms are already deposited on the body. Moreover, in some cases, fitness and regular walking over long distances only allow you to maintain weight but do not lead to its decrease. In such situations, you might think that there are hormonal disorders that interfere with losing weight, although most often the problem lies in the errors of the diet. If you make small changes to the diet, you can begin to lose weight without a starvation diet.
Fractional nutrition
Despite the fact that knowledge about the importance of multiple meals is very available and common, people still ignore this tenet of healthy eating. A large number of meals allow spending additional energy on its assimilation.
At the same time, the body accelerates the metabolism, saving energy less. In addition, repeated nutrition in itself allows you to get rid of the wild feeling of hunger, which inevitably occurs with rare meals.
The introduction of fresh vegetables in the diet
In almost every issue of feminine gloss, you can find information on fat-burning foods. Previously, it was pineapple and celery, but now we are talking about certain negative calorie content of a number of dishes. This mainly concerns greens and vegetables with low nutritional value. In fact, a huge bowl of greens, cucumbers, and tomatoes salad, seasoned only with lemon juice and salt, will be equal in calorie content to a pair of chocolate slices or a small piece of glazed cottage cheese.
At the same time, almost the same amount of energy is spent on the digestion of low-calorie food as on the assimilation of meat or cereals. The result is a negative balance – the calorie intake does not cover the amount of energy needed for digestion. Only this rule works only if one meal is replaced with a vegetable dish (with the exception of avocados).
The decrease in the volume of juices, soda and other sweet drinks in the diet
Often, many people do not even realize how significant a contribution to the “fat pillow” of their bodies is drunk. The calorie content of a liter bottle of cola or packaged juice is comparable to a full serving of buckwheat with a cutlet, bread, and unsweetened compote. But it is unlikely that juice or soda can give the body a long sensation of satiety that occurs after eating cereals and meat.
A few glasses of juice, soda, sweet tea or fruit drink, drunk per day, can completely annul all efforts to reduce weight. Of course, you can sometimes drink such drinks, given their calorie content, but regularly it is better not to drink them. If you can’t refuse sweet tea, you need to compensate for its calorie content with additional motor activity, and not with a decrease in the nutritional value of other dishes.
Introducing soups to the regular menu
Replacing a standard sandwich or even porridge for a serving of soup, you can lose a few kilograms per month. A standard serving of soup gives a full-fledged feeling of satiety. Besides, vegetables are digested longer without causing hunger than the same hamburger. At the same time, the calorific value of most soups, even on meat broth, is quite modest, with the exception of a number of varieties. As a basis, you can take almost all vegetable and cereal soups, avoiding the peas with smoked meats.
Observing several rules of good nutrition, supplementing them with regular physical activity, it is not difficult to adjust the weight.