How to eat to lose weight

Summer is the perfect time to lose weight, introduce yourselfshape, start exercising and change your eating habits. Long daylight hours and warm weather alleviate two key problems that make us gain weight in the autumn-winter period and often give up training: cold and apathy associated with lack of sunlight.

Now that these obstacles on the way to a thin figure do not exist, it is much easier to achieve the goal. It is enough to adjust the diet and increase physical activity to lose extra pounds. And we will share life hacks with you.

Tips on how to start eating right to lose weight

1. You can get a beautiful body and the ability to eat not only properly, but also delicious and varied, just by combining exercise and proper nutrition. The more% muscle mass compared to% body fat, the more energy the body needs to maintain it. It is these energies that will allow you to stay in shape and not live on bad calories, as is the case with people with a chronic diet, who with optimal or close to the ideal BMI have a relaxed figure, cellulite and sagging belly.
2. Restore your eating habits gradually. If you realize that you are overeating, you should not immediately reduce the portion sizes to the chosen ideal. Reduce them every week, little by little, but gradually. If you are used to eating in front of the computer, also gradually change this habit by reducing the number of meals in front of the monitor by 1 each week. And so with the introduction of any principle of proper and healthy eating.
3. As you introduce new habits, you should not abruptly abandon the food you associate with pleasure, but without any problems you can significantly reduce its amount or find a more useful alternative. For example, a diet bar contains a large amount of protein, has a nice dense texture and is covered with a layer of chocolate glaze - a real pleasure with benefits for your figure!
4. For years you have been developing food addiction and bad habits that have led to weight gain. From Monday you will not be able to handle this luggage at once. In addition, the weight will not disappear linearly - sooner or later you will encounter a plateau effect that demotivates and discourages many. To overcome this inevitable stage more easily and quickly, take specialized supplements and sports nutrition products that have the effect of burning fat. You can also use mono supplements based on L-carnitine and guarana. This is a universal product that will not only help you lose weight faster, but will also charge you with energy and energy, which will make your workouts more effective.
5. Look for analogues of your favorite foods and the "forbidden" that you used to take advantage of stress or to be rewarded after working hard. You can replace potato chips with equally delicious ones made from vegetables or seaweed that do notnot only do they contain fewer calories, but they are also much more useful for the stomach. If you like pasta, try other high-fiber options. Irresistibly attracted to a cup of coffee with chocolate? Add a little fragrant coconut milk to the drink and use protein desserts likeBy the way, you can heat chocolate chip cookies in the microwave and get a richer dessert to taste.
6. To reduce the appetite for sweets, in addition to analogues and substitutes, it is worth providing support in the form of food supplements. Chromium picolinate will help you get off the sweet needle and allow you to create new habits in which the lack of dessert after each meal will not be a problem.
7. By the way, fasting days are another great tool for weight loss. You can plan your menu in advance so that, for example, you spend that day on half of your usual diet or replace some dishes with detox drinks and low-calorie smoothies. Supplements in the form of a balanced mix of superfoods will make such a menu even more useful, will give strength and energy.

To get not only the result, but also to save and maintain it in all conditions, use our universal menu designer for every day.

What should you eat to lose weight?

• First protein food.Sources of protein should be varied: dairy products, low-fat meat, fish, poultry, eggs and more.
• Vegetables and fruitsat least 600-700 grams per day.
• Carbohydratesshould also be on your menu. Apart from being found in fruits and vegetables, they are also found in cereals, among which there are many useful varieties. inoa, green buckwheat, spelled and wild rice K are the main sources of carbohydrates to include in the menu.
• FatAn important part of your diet. Coconut oil, various cold pressed vegetable oils will allow you to maintain a healthy balance of BJU in your diet. Use these products in small quantities and without heat treatment.
• Pastries and snacksallowed in small quantities, especially in the beginning, but it is better to choose a more useful and low-calorie substitute.