How to lose weight and not gain weight again?

Human eating habits and addictions evolved over millions of years. It is quite difficult to radically change them, but you can subject them to minor corrections. The problem of overeating and obesity today is especially acute in the face of humanity, and the percentage of people suffering from obesity is the highest in developed countries. Obesity leads to problems with the cardiovascular system, which can significantly shorten your life, not to mention that from a purely aesthetic point of view, being overweight does not make you too attractive in the eyes of other people.

Very often, in order to lose excess weight, people try to drastically limit their diet. This does not always lead to a positive result. If they manage to lose a couple of kilograms, then there is a risk of gaining them again after the end of the diet.

What rules must be followed to get back into shape and consolidate the result?

Rule 1: Eating small meals often

Nutritionists advise to take food 5-6 times a day, without fail eating small portions. In this case, it is necessary to monitor not only its weight, which should be about 250-350 grams, but also the calorie content of the food consumed. In terms of calorie content, such a single serving should not exceed 400-450 kcal. The total number of kcal in your diet should not exceed 1600-1700. You should not reduce calories below 1200 kcal without consulting your doctor. The nutrient content of your diet also matters. For example, complex, hard-to-digest carbohydrates should be eaten in the morning. In the evening, you can use meals containing proteins, simple carbohydrates.

Rule 2: Drink enough fluids

Drink about two liters of plain water a day. The quality of the city water supply is poor, so it is necessary to buy bottled water. In order to save money, it is better to order it in large containers at home than to buy it in a store. Experts advise against drinking carbonated water, sweet water, tea, especially at night, this is fraught with edema.

Rule 3: Don't limit yourself too hard

Do not limit yourself very strictly in the choice of food, from time to time you can pamper yourself with your favorite dishes, albeit harmful to your figure.

Here is a sample diet that will help you maintain your weight:

  • Breakfast. Experienced nutritionists advise preparing breakfast meals containing complex carbohydrates and not containing a lot of proteins. Various cereals (buckwheat, millet, rolled oats) are suitable for these recommendations, you can also prepare sandwiches, eat curds, cottage cheese, it is better not too fatty and without sugar. Use tea, coffee as a drink, preferably without sugar, with milk.
  • Protein foods, mushrooms, meat, poultry are suitable for lunch. You can use various vegetables as a side dish. It is best if your daily routine allows you to consume light, low-fat soups. Dividing lunch into the first and the second does not justify itself, you need to choose one thing. Instead of compote, it is better to drink juices or eat fresh fruit.
  • For dinner, not too fatty foods that contain not very heavy proteins (poultry, seafood, lean veal) are suitable. To replenish carbohydrate stores, supplement your diet with vegetables, preferably fresh. Potatoes have gained popularity among the general population, are used in many dishes, but there are not many useful substances in it, and there are still not too few calories, you can almost stop eating it. Bread contains a lot of carbohydrates, a relatively high-calorie product, its consumption should be limited.

Rule 4: Correct and active lifestyle

And finally, here are some more essential recommendations. Your food should certainly be rational and balanced, you need to plan it in advance, at least a week in advance. Do not forget about sports, give up bad habits. Our advice here is general in nature, so we recommend that you consult with a dietitian and choose an individual diet for you, aimed specifically at fighting obesity.

29.01.2021