We will try to find the right mental attitude for dieters, but at the same time dispel harmful myths that prevent us to gain a slim figure.There are the basic components of good health: good food, water, air, movement, positive emotions, " explains psycho-physiologist, PhD Victor Lozinski. The problem of over - nutrition is often a reflex for tasty, sweet, salty, alcohol. If you can, please refrain. No - still try! Don't tell yourself categorical: "it is impossible in any case". Be smarter. Use wording: "well, only a little later,". And then another and another later... set Aside the desire for as long as possible. Keep in mind, you have to do enough good reasons. Lose weight - get rid of many diseases, solve family problems, will become more attractive, active, forget about drowsiness, clumsy, negative emotions, in other words, improve their image and in his own eyes and in the eyes of others. Also very stimulating periodic sampoorna - moral as well as material.
And anyway, says the doctor, optimistic perception of the process of getting rid of unwanted pounds generates positive emotions, which in turn will strengthen and give confidence in achieving goals. Often to lose weight hindered by stereotypes, popular in society. Their elimination is the first step on the path to victory. Consider the most popular myths.
Weight gives a youthful and healthy appearance. Not true! Overweight is accompanied by a whole bunch of diseases. Great feeling fat citizens is nonsense.
If losing weight, so for the full program.
Wrong. Significant improvement in health and appearance can be achieved already by reducing the body weight by 5-10 %.
Try is pointless, then you will still gain weight. What really happens if you do not take the necessary measures. In General, in the process of losing weight is produced in the style of so-called food of conduct to adhere to which you want all (! life, only occasionally allowing a small and short-term relief.
Destined to be thick, so will...
Steadily adhering to proper diet, you will avoid excess weight even with the innate tendency to corpulence. And Vice versa: when excessive absorption of food catch up a lot even in the absence of predisposition.
Sport reduces weight without any diets. Not entirely accurate. The Union of nutrition and physical activity (taking into account age, health and fitness) and the truth promotes rapid weight loss. But note: prolonged and severe stress with age become dangerous. Therefore, physical training, too, should be approached rationally, given their capabilities.
Diuretics and laxatives to speed up the process. Absolutely wrong! They only remove water from the body, but does not affect the expenditure of fat. Losing weight with diuretics - short-term and even harmful process, because it is accompanied by excretion of minerals and vitamins.
Nothing comes, if there is a fat burner? Some benefit from these drugs. Such components as bromelain, pectin, seaweed, kelp, chromium, guarana, chitosan, contribute to the activation of metabolism. But none of expensive and advertised means will not work as it should, if taken after a heavy dinner without getting up from your favorite chair.
Losing weight is available thanks to modern methods of correction: myostimulation, a variety of massage, manual lymph drainage, electrolipolysis, microcurrent stimulation, wraps, slim shorts, etc. Unfortunately, by themselves, these methods bring a slight, brief cosmetic effect, and often do not give any, because they are intended for local elimination of fatty deposits, but do not solve the problem in General.
Advice
Control
- Weighing is an important part of the process of losing weight, it is not necessary to resort to it too often. The optimal frequency - once a week, advises Victor Lozinski. - Much more useful to have a diary of eating behavior and weight. Periodic scans will allow you to make necessary adjustments in diet and physical activity.
About food
Proper nutrition is: 3/5 - vegetables and fruits; 1/5 - proteins (meat, eggs not more than three times a week, milk and dairy products, legumes: beans, peas, soybeans), brown rice, nuts, fish, cheese; 1/5 - oil, natural sweets (honey, dried fruit), natural starch (grain).
Daily amount of food should be 2, 5 - 3, 0 kg. Of them: 600 g is Breakfast (400 g-main dishes plus 200 g - tea, coffee or milk); 900 g - lunch (300-400 g - first, 300 g of the second and 200g - third); 300 g - snack; 500g - dinner (300 g main dish and 200 g of the liquid).
With age, the human need for nutritional changes. If you take calorie daily diet at the age of 30-40 years (2500-3000 kcal/day) for 100%, 41-50 years, it must be reduced to 90%, 51-60 years - up to 80%, 61-70 years - up to 70%, and after 70% to 60%.
By the way
Overweight people suffer from atherosclerosis, hypertension, angina, heart attack, stroke, diabetes, cardiovascular disease, arthritis. In addition, they are slow moving, clumsy, when you walk they have shortness of breath, palpitations, sweating, pain in the heart and joints. Scientists estimate that fat people live for 10-12 years less than people with a normal figure.
Recipes
"Glass diet"
Today it is fashionable to use instead of weights, - says Viktor Lozinsky. - What is the essence? Breakfast - Cup of cottage cheese with sour cream and a glass of juice (preferably Apple), 2nd Breakfast - fruit lunch - glass of the first Cup and second Cup third (juices or acidic fruits and vegetables), snack - glass of milk at dinner - Cup of steamed vegetables or fish, and through the hour - glass of kefir. A total of 8-10 glasses (1, 6 - 2, 0 kg) per day. On this diet now parted with a small excess fat, not torturing myself with hunger.
The salad shop
In the evening soak 2 tablespoons of oatmeal in 6 tbsp. spoons of boiled water. In the morning add the Apple, lemon juice, 1 teaspoon of honey. Nice to add a little bit of nuts and half orange.
This salad eat every morning for Breakfast. The effect will manifest itself in a month: the skin will be fresh, and the hair elastic. In addition, oatmeal reduces cholesterol level in blood, which has a positive effect on the entire body.
Note
How to combine products
Carbohydrates are mainly digested in an alkaline environment of the intestine, and proteins in acid. Therefore to mix the protein with carbohydrate is not recommended.
The bread is best eaten with butter.
Proteins, eggs, legumes and green vegetables.
Starches (potato) vegetable, animal and vegetable fats.
Cereal with fat, green vegetables.
Milk, fruits and other products of mixing is not necessary.
Impossible!
Food washed down with water. Otherwise the gastric juices will be washed away, gland - to work with the load, the digestion will slow, and the food will start to sbrasyvatsya. Such problems leads and sweet tea (it, by the way, it is easy to replace the infusion of mint, thyme or oregano).
Good to know
Ailments treated food
- Cardiovascular disease and tuberculosis heals grapes.
- Hypertension, diabetes, and gastrointestinal disorders helps cabbage.
- From anemia, vascular spasms and high blood pressure saves beets.
- Chronic bronchitis cures sprouted grain.
- Diseases of sexual sphere, gastrointestinal tract and inflammation of the gums treats spinach, skin diseases, ulcers and rheumatism - celery, eye disease, liver and atherosclerosis - carrots, allergies, sore throat - sorrel, beriberi, anemia, inflammation of the bladder and kidneys - parsley.
- Onions and garlic get rid of the rotting food in the gastrointestinal tract at the wrong diet.
Source:
Komsomolskaya Pravda Ukraine
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