Generally do not eat. About losing weight. Prioritize quantity over quality

How to stop eating too much? This question interests many and many. Because we all know that an excess of calories from food leads to excess weight.

How to stop eating more than your body needs?

How to understand what is enough, how to feel and most importantly stop?

Put aside a half-eaten sandwich or almost a whole bar of chocolate?

Does this require willpower?

If it were willpower, then maybe everything would be much easier. And no matter what anyone says, but willpower is much weaker than a long-term habit of overeating.

Food for our body is the most necessary factor for survival for existence, and if there is no food, then after a while there will be no man.

At some point in your life, food has become not only a factor of existence, but also an opportunity to escape from emotional experiences.

Naturally, everything is sorted out in the head, and a person will find a natural explanation for what reason he has now put a piece in his mouth, and sometimes even explanations to himself are not required.

Everything happens on full automatic, the legs themselves carry to the refrigerator, the hands open this refrigerator, they take out something to chew from there, and the jaws obediently chew the next portion of food.

And what is the head doing at this moment? What is she thinking?

And the head at this moment is occupied with some urgent thoughts that completely absorb all the attention of a person, and this person automatically begins to execute a subconscious impulse - a reaction to these thoughts that cause anxiety or inexplicable sensations in the body, which the subconscious mind also perceives as hunger.

What is actually happening?

When a person is focused on his thoughts and completely immersed in them, he seems to stop actively reacting to the environment, and to his body as well.

That is, it is not here and now, thoughts can concern the past or the future. And since a human being focuses more on the negative, on solving some not very pleasant tasks, then, as you understand, feelings about oneself are not very pleasant.

Especially if some situation is being brainwashed that was extremely unpleasant, then the body perfectly remembers this situation in the form of reactions, including the reaction - to seize this unpleasant event.

And now a person, immersed in his thoughts, automatically sits down to eat, let it be lunch or dinner, he always thinks about something, some thoughts are spinning in his head all the time, and very rarely anyone is focused on "here and now", i.e. food.

You habitually set the table, sit down to eat, it seems that at first glance you are doing everything quite consciously, but at these moments you most likely think not about how I will dine now, and what the food will taste like and how I will enjoy it, maybe at this moment you think about how much not to eat, how to stop in time.

And the most interesting thing is that at this moment, you are already almost sure that you will eat too much, that you will not be able to stop, and this feeling is deeper and more extensive than the “correct” ones thought that now you will definitely eat a little.

Have you noticed that sometimes you think on several levels, as if there is a main idea and a secondary one? And is there some kind of inner knowledge or sensation?

And the most interesting thing is that the inner feeling, so inexplicable, vague, later turns out to be true.

And if we take the issue of overeating, then the inner feeling - that all actions are stupid, that there is nothing to try - always turns out to be stronger.

There are many reasons, but one of the main ones is that you always pay attention to thoughts and think that this is the most important thing. But in fact, the subconscious speaks to you through vague sensations, and you need to focus on this.

And we are logicians, and we think, we think, we think.

I will return again to willpower and thoughts, and if we talk about whether it is possible to fight overeating with only this weapon, then we can definitely say - it’s impossible, it doesn’t help.

And you know very well about this, you have repeatedly declared to yourself that now that's it - I close my mouth, and there will be no extra food.

But for some reason, every time you step on the same rake.

How to stop eating too much?

What then is the way to stop stepping on a rake and gain excess weight? There is only one way - to pay attention to the reasons for overeating, why did this need arise to transfer all your feelings to food?

After all, you were born into this world without this addiction, slowly but surely killing you, which means that there were events, a situation, your own beliefs and conclusions that you can get liberation from some experiences with the help of food, with the help of something delicious.

How to get rid of overeating?

I suggest you get rid of this addiction - overeat over the next month, slowly but surely delving into the events of a past life, pulling out unnecessary conclusions and attitudes about yourself, life and everything that leads you to overeating.

I can say right away that this kind of work is not for everyone, especially not for those who do not care about their own health, and who have already mentally decided that they will live 10-15 years less than they should by nature, and despite this, there will be get great pleasure from food.

There are a lot of such people in fact, and I'm not kidding, especially when the client says: “I really want to lose weight, but how will I live without - fried potatoes, lard, buns and sweets?”

When you ask: “What about health, don’t you feel sorry for yourself?” They answer: "It's a pity, but it is stronger than me."

It makes me sad at such moments, because, regardless of any efforts, a person is at the mercy of his illusions, it seems to him that the quality of life depends only on the deliciousness of food and nothing else.

Who can get rid of overeating?

Who has an understanding that life is not only about food, who sets goals and plans for himself, who is not afraid to face his own negative habit, who wants to leave his own past in the past with all its experiences and unpleasant events.

Those who believe that there are only a few steps left before the implementation of his plans and he is not afraid that he will eat little (he admits such an idea) and, most importantly, are ready to spend their time on this, about an hour a day.

I invite such people to actively work at the training “STOP Faucet for OVEREATING”, where you will learn how to eat freely and not overeat!

P.S. There is currently no recruitment for training. If you are interested in participating in the training, sign up for the preliminary list and indicate the name of the training in your message.

How to stop eating too much?

How to stop eating constantly and a lot? Usually this question is asked by people with increased appetite, overeating, or with frequent manifestations of depression. It can also be a manifestation of the disease - food addiction. Often, people prefer snacks throughout the day to a good lunch, as a result, it turns out that they are constantly chewing something, and the amount of this food is constantly increasing. This is how the process of overeating and dependence on food begins. And a person can no longer stop on his own. How to stop eating too much? This will be discussed in the article.

To make it easier to fight such an addiction and quickly understand how to stop eating everything without restrictions, get small portioned plates. Also stock up on plenty of willpower! Set yourself a task and learn the main ways.

Method number 1: before eating or during meals, try to drink more water, it will help fill the stomach and hunger will be less than usual.

Method number 2: try to avoid fast food - fast food. Make a menu that will include only hearty dishes, you can eat them in small quantities at a time. It should not contain a lot of sweet or fatty foods. You need to eat more protein foods, which quickly fill the stomach and deprive the residual feeling of hunger.

Method number 3: as soon as it begins to seem to you that you are starting to eat up, immediately stop the meal, and fill the feeling of the remaining emptiness with some drink, for example, hot green tea or juice. Try to determine for yourself when you start to miss what you eat and how your body reacts to it.

Method number 4: often people eat simply because they have nothing to do, when they are bored or they are waiting for something. This is the wrong choice. At such moments, you need to occupy yourself with something, clean the apartment or read an interesting book,. More to be with other people, communicate with friends, even better in the fresh air in the park, but not in a cafe, so that there is no temptation to eat something again.

Method number 5: in the case when you involuntarily open the refrigerator door in a stressful state, make it a rule for yourself that no food will solve your problems! At such times, it is better to occupy yourself with something useful. Better go to the shooting gallery or to a special place where plates are beaten for money. It helps to blow off steam, take your mind off ice cream and cake, and is a great way to get rid of any depression or stress.

Method #6: Empty your fridge to the bare minimum. Leave exactly as much as you need for three times. Get rid of sweets or foods that will tempt you. Often it’s hard for you to cope with yourself, and you immediately eat the stored yummy. Eat something light before you go to the store so you don't over-buy. You will be full and will not want to buy anything but the most necessary products.

Method number 7: You can try to eat more often, but in very small portions. This rule is followed by people who are on diets. Have small snacks, but not heavy meals, such as salad or yogurt. Thanks to this, you can eat less for lunch or dinner, and it will be easier for the stomach to digest and absorb food.

Method number 8: reduce the portion over and over again. For example, you can put yourself 50 grams less each time. It will seem to the body that you have eaten the same amount, but in fact there will be less food, and so each time the portion will become closer to ideal. You yourself will not notice that you will miss the smallest amount of food.

The main thing is that the food must be healthy and healthy, then you and your body will feel good. Together you will cope with such a difficult task as to stop eating harmful foods in large quantities.

Many types of food can be considered unhealthy if eating them leads to behavioral problems (feelings of disgust, lying, and so on) or makes you feel guilty, remorseful, and dissatisfied. For example, it could be chocolates, cookies, cakes, and fast food items that you have strong cravings for despite trying to lead a healthy lifestyle or lose weight. You may decide to treat yourself to "sometimes" such food, but in reality it turns into daily its abuse. Develop new healthy habits to get rid of this craving for such food.

Steps

Part 1

Do not buy "forbidden" products. Try to rid yourself of unnecessary temptations. Don't keep junk food around you at home so it doesn't tempt you. Resist the temptation to buy junk food, even if the supermarket has a promotion and a "forbidden" product is sold at a significant discount. If you do not buy it in supermarkets and other stores, you can save money and protect yourself from temptation in moments of weakness.

• Ask other family members or those who live with you to hide similar foods from you.
• If you're afraid you won't be able to resist the temptation in the store itself, ask someone to buy your groceries.

ADVICE OF THE SPECIALIST

Registered Nutritionist

Claudia Carberry is a nutritionist at the Medical University of Arkansas. She received her master's degree in dietetics from the University of Tennessee, Knoxville in 2010.

Registered Nutritionist

Claudia Carberry, Registered Dietitian, advises: “The first step to cutting out junk food is to stop bringing it home. This will make it much easier for you to choose a healthier alternative when you crave something unhealthy.”

Do not carry cash with you. If you're tempted to buy something from a vending machine every day when you pass it on your way to work or school, just rule it out. Even if the vending machine accepts credit cards, this type of payment allows you to think twice about what you are doing and keep you from buying junk food.

Get distracted. For example, if at 2 pm you have a strong desire to eat something unhealthy, go online and do something interesting - watch a funny video, a new video from your favorite band, or take an interesting test - in general, keep yourself busy with something, that will distract you from obsessive thoughts about food. You can also watch a new episode of an exciting TV show every time you have unhealthy food thoughts.

Part 2

Revealing junk food cravings

1. Identify types of unhealthy foods that appeal to you. Find out what food you don't want or shouldn't eat for whatever reason (dietary, health, religious, etc.) but still haven't given it up. Think about why this food attracts you: does it have a special taste or other properties that other foods in your diet lack? Here are some common options:

   • Regular consumption of fast food such as french fries, burgers, hot dogs, fried foods and the like.
   • Pastries, cakes, cookies, donuts and other confectionery.
   • Breakfast cereals high in sugar.
   • Too fatty foods.
   • Chocolate and candies.
   • Food that causes a headache or migraine, hives, rash, or general malaise (this is not refers to foods that cause a severe, life-threatening allergic reaction - in which case you should know for sure that they should be avoided).
   • Food that negatively affects well-being and deprives you of energy.
   • Foods that should not be consumed due to religious or other beliefs, such as meat (such as beef or pork), unfiltered water, and the like.
   • Food that makes you feel guilty and remorseful.

2. Identify relevant physical triggers. Keep a food diary to find out how your life circumstances and your feelings relate to food. Note what you eat, how you feel, and when you feel junk food cravings. This will help you identify the reasons that are causing this craving, which will allow you to find an appropriate solution to the problem. Unhealthy cravings for certain foods can be due to a variety of reasons, and in some cases it's best to discuss the matter with your doctor. As a rule, cravings for certain types of food can be provoked by the following factors:

   • Fluctuations in blood sugar and insulin levels throughout the day. A drop in blood sugar following a spike in blood sugar can trigger cravings for unhealthy foods.
   • Convenience. Some foods, such as overly salty, fatty and sweet snacks, are readily available and are sold ready-made in convenient packaging. The increased content of salt or sugar makes them even more attractive.
   • Sleep deprivation. Lack of sleep, whether it's caused by emotional stress, illness, or other causes, can cause cravings for certain foods in an attempt to relieve fatigue.
   • Pregnancy. During pregnancy, there may be a desire to consume certain foods and even inedible substances, such as clay (craving for inedible substances is called taste perversion, or picacism).
   • Menopause. As a result of menopause, women's taste buds undergo significant changes, and they experience cravings for sweet foods, because, strange as it sounds at first glance, they begin to taste sweetness less.
   • Habit. You may simply become addicted to a certain type of food and be unable to refuse it, even if you understand that it is harmful. It's usually a form of mindless eating, where you eat something simply because you've always done it and don't question how it affects your health and well-being.

3. Think about the emotional reasons that cause cravings for unhealthy foods. This is where a food diary comes in handy. Cravings for junk food due to stress are widely known. Many people “eat” stress with certain types of food in an effort to regain peace of mind. Decreased serotonin levels in depression can also cause cravings for certain foods. And finally, people often seek solace in food when they are alone and alienated from others.

Part 3

Changing eating habits

Make a plan. Think about what types of food you would like to eliminate from your diet. A food diary will help you determine exactly what and how much you eat and how you feel (emotionally and physically) after that. You can discover many new things. The food you want to give up in the first place may turn out to be your favorite, or you may perceive it as a desirable treat, despite the harm to health. Start with one food that you would like to eliminate from your diet and try not to eat it for a week. Do not replace it with other foods and do not eat more other types of unhealthy foods in an attempt to compensate for the loss. Instead, try drinking a glass of water. Of course, this is not the same, but in this way you will fill your stomach and get closer to your goal of healthy eating.

• Try to identify what kind of food unsettles you. For example, caffeine and sugar often have a negative effect on sensitive natures.

1. Do not hurry. If you have been craving certain foods for a long time, it will take some time for you to kick the habit. Perhaps every week it is worth giving up one type of food. Be patient in finding out which methods are right for you, and most importantly, be indulgent with yourself - when getting rid of bad habits, mistakes and relapses are inevitable.

   Avoid situations that provoke you. If there are places or circumstances where you are more likely to crave junk food, stay away from them. If you can't do without your favorite candy when watching a movie at the cinema, don't go to the cinema. If you always order certain cakes when you go to a restaurant with your friend, change restaurants and go to a place that doesn't have cakes. Try to stay away from temptations.

   Eat regularly and control portion sizes. Eat small meals regularly throughout the day and make sure your diet is healthy and well balanced. This will help you maintain a consistent blood sugar level and prevent cravings for unhealthy foods. Try to eat as little sugar as possible. Sweets are tasty, but they lead to a rise and then a sharp drop in blood sugar levels.

Part 4

Lifestyle change

Find other rewards to replace food. After a week of abstaining from any unhealthy food, reward yourself by going to the cinema, buying a new record from your favorite band, or doing something else that brings you joy. Get in the habit of rewarding yourself with something other than food.

Take up something new. Join an interest group - join a book or travel club, join a political organization. This way you will meet new people, get involved in new activities and make it easier to forget old habits. If you still prefer solitude, take up, for example, knitting or fishing. Do something new and exciting to take your mind off food.

How to stop eating and keep thinking about it?

Today, the weight loss portal “Lose Weight Without Problems” will try to give some valuable advice.

Usually such a question worries those who cannot deny themselves sweet and starchy foods. There is even such a wise saying: “Do you want to eat? Eat an apple! Do you want an apple? So you don't want to eat." At the same time, the “zhor”, the so-called “attacks”, is not at all from hunger, but just from excessive overeating. ? Let's try to explain this...

About sweet and flour

Carbohydrates contained in sweets, buns, are quickly absorbed, as a result of which glucose appears in the blood, which quickly spreads to all cells. The body begins to produce insulin for this, and the sugar level quickly drops, which provokes a new feeling of hunger. It turns out a vicious circle.
So the first rule: you need to stop eating and eat more protein foods fish, brown rice, meat. If you eat these and other foods with protein in portions throughout the day, gluttony will gradually disappear.

About lifestyle

The desire to constantly eat arises in those who lead an almost immobile lifestyle. For example, office workers, those who sit at home and watch a lot of TV shows, those who are used to spending all their evenings and days at the computer. During these cases, I really want to constantly chew something.
A particular problem with gluttony is for those who work from home. Due to the lack of fresh air, real stress begins, which the body immediately tries to “seize”. Moreover, it is so easy: just come to the kitchen to the refrigerator.

And in this case, you may be worried about how to stop eating everything: tea with sandwiches, buns, sweets, bagels, stuff like that.

Rule two: even if you are mostly at home, try to go out more often: go for a walk, meet friends. And then thoughts about food, maybe, will disturb, but at least they will not receive momentary fulfillment.

How to stop wanting to eat because of stress?

Very often, stress, dissatisfaction, life failures "jam". And everything goes in a row: sweets, ice cream, cookies, pies, sausage, etc.
This is understandable why the hands are drawn to chocolates-sweets: with their help, the body begins to produce endorphins - hormones of happiness.

However, you won't be truly happy. Extra pounds will only spoil your impression of yourself. And problems, like a huge snowball, will only accumulate, but not melt.

Rule three: relieve stress not with food, but with impressions. Sign up for yoga, dancing, buy a punching bag and gloves, in the end. Get a pet.

And in order to make your dreams come true, make a list of what you really want to try in life. And when it gets bad, do not open the refrigerator, but re-read this list - and do it.

Hunger is not an option

How to stop eating too much? Many make a huge mistake and decide to "punish" their body with a hunger strike, fasting days or strict diets. It is not right.

• Firstly, the body during such short stressful restrictions will not lose, but only accumulate extra pounds, making them a kind of "life jackets", "luggage" in case of the next hunger strike.
• Secondly, after such days you will only “break loose” and eat everything in a row. And if someone from the family is aware of your experiments with a hunger strike, then you will eat at night.

A little lower on the portal, the site will also talk about how to stop eating in the evening and at night, but for now the following rule.

Rule four: instead of strict diets try to improve your diet. Drink plenty of water, especially in the morning and before meals. If you really want to eat, let it be vegetables and fruits. Saturation will turn out, but the sides will not grow.

Don't eat, but eat!

As already noted, do not make the main mistake and do not reproach yourself. There is a need - it's normal. You just have to do it in batches.

Try to impose yourself a little bit, but more often.

Evening overeating - due to an abnormal diet

Perhaps many who are currently reading this article are familiar with this situation. In the morning - a cup of coffee, at work - light snacks, lack of a full meal. And in the evening, tired and "soared", you come home and just can't stop eating at night, because there is no more time, and your stomach is aching.

Rule five: in order not to overeat at night, change your diet. Breakfast should be full and satisfying, as snacks - fruits and dairy products, not buns and sweets. Lunch - a delicious soup with meat or vegetable broth, stew with chicken breast, etc. For dinner - a small portion of a full meal, and not a mountain of sandwiches, sausages with ketchup and mayonnaise and dumplings.

And yes, almost forgot! If you want something sweet, don't deny yourself. Feel the difference: it's okay to enjoy a few squares of dark chocolate. And it’s not at all normal to eat a dozen sweets with tea.

Follow these simple rules and enjoy life instead of thinking

Psychology of gluttony

Every person who eats a lot has their own reasons for this, and often overweight people do not even realize that their binge eating is psychological in nature.

For example, some try to compensate for food dissatisfaction in some area of ​​life. Perhaps you have not realized yourself properly in your career, you are unlucky in love, your husband has stopped showing interest in you, and the like. You find an outlet in delicious food, but in fact you need to solve the problem that led to this.

The cause of gluttony can be severe stress, which people experience in different ways - some completely lose their appetite and rapidly lose weight, while others, on the contrary, begin to eat often, gaining weight.

It usually starts off rather innocuously: you decide that nothing bad will happen if you eat pizza or cake late at night, but gradually these rare exceptions become a tradition.

Heredity and tendency to be overweight

Many members of your family are not particularly slender. However, even in early childhood you yourself looked larger than your peers. As a rule, overweight people eat a lot, which only aggravates the situation, and the same habit has been preserved since childhood. It seems to you that if you start eating differently, this will not change anything, since everyone knows that you have a tendency to be overweight.

I eat a lot, so they taught me from childhood

The habit of eating a lot can go from childhood. Remember how your family ate, what portions were served to you, did they force you to finish eating everything that is on the plate?

In many families, it is customary to eat breakfast, lunch and dinner. The meal begins with a large bowl of soup, followed by meat with a side dish and dessert - this happens from year to year, which develops certain habits in the members of the seven.

What food culture was instilled in you? In some families, they have been trying to adhere to proper nutrition for many years, or they do not at all focus much attention on cooking, eating simply and without frills. In other families, a rare dinner is complete without fried cutlets, fatty chops, potatoes, salads with mayonnaise, pies and other "heavy" dishes. In adulthood, people most often remain habitual food preferences.

Irregular food intake and its consequences

There is no such thing as breakfast, lunch or dinner for you. You "intercept" food on the run, not really caring about its usefulness and calorie content. Most often, you just eat when you "want", which then does not affect your figure in the best way.

How to force yourself to eat less

1. Proper motivation

Have you been dreaming about how to lose weight from size XL to S? In this case, go to the store and choose a beautiful and expensive outfit of the desired S-ki, and buy it. Imagine the day when you can put on the clothes you bought, what effect you will produce, how your friends will be surprised and admired. Think about what a bright photo shoot you can do, how your former or current lover will be amazed when they see you, how amazing you will be in a swimsuit and lingerie. Imagine that you are a slender and spectacular woman, but now you do not live in your body, and because of this you do not receive the attention you deserve. Your goal is to return to “your” body by any means.

2. Set a goal - specific numbers by a specific date

There are many forums on the Web where people who are losing weight or have already lost weight share their experiences. Find an inspiring story from a woman who was about your weight and reached the numbers you dream of. How much time did she and people like her spend on this? Let's say four months. Look at the calendar and determine what important date will be somewhere in four months - New Year, your birthday, the first day of summer, your husband's birthday? It is by this day that you must achieve the desired result, and if this does not happen, then only your laziness is to blame. An exception is a serious illness, but not a “tendency to be overweight”, “broad bone” and the like.

3. Reduce the amount of food

This should not be done abruptly, but gradually. For example, you understand that the amount of food consumed per day can be safely reduced by a third. Give yourself three days to get there.

Do not forget that if you follow the diet and are sure that you eat the necessary, but not excessive amount of food, sometimes the brain can give you a false signal of hunger, in which case you should go for the trick - just drink a glass of warm water. Did the trick fail? Try to eat something low-calorie - a handful of fat-free cottage cheese, an apple, a saucer of sauerkraut, a small piece of boiled chicken or an orange. If you really want to eat, then such low-calorie products will solve this problem, but if you want specifically a roasted ham or a piece of chocolate cake, you will have to be patient.

You can also go for another trick. You have reduced your portions, and now it seems to you that you eat very little, although you understand that this is not so. Start eating from different dishes, thereby subconsciously calming yourself. Have you served food on a wide plate before? Now eat from the saucer! Food that only took up half of your plate will hardly fit on your saucer. The brain will receive a calming signal: you are not hungry, because you ate a full plate of food! This technique has long been known to many people who have decided to lose weight and may help you too.

4. We follow the diet: what we eat and when, we count calories

The key to quick weight loss is proper nutrition, if you want not only to lose weight, but also to consolidate the result, then you need to monitor what exactly you eat and what foods are in your refrigerator. First of all, start counting calories. Use charts online to find out how many calories you should be consuming to maintain your weight, as well as how many calories you would be consuming if you were at your target weight. For example, you want to lose weight up to 60 kg, and to maintain this weight you consume approximately 1770 kilocalories per day, which means you need to consume the same amount.

It is also important to give up fatty foods - butter, confectionery, fried foods. Often this one step can already reduce the overall calorie content of your diet. On the Web, you can see a table of caloric content of products, and use it to create a menu for yourself. Or take note of the menu already compiled for the required number of calories - there are also a lot of them on the Web.

How to quit eating sweets

Sweets are often the main reason for weight gain. Having realized this problem and decided to give up sweets, do it gradually. To begin with, reduce the consumption of such foods by half, and only then gradually reduce to zero.

To avoid a rapid drop in blood glucose levels, eat foods that contain enough of it - hard pasta, some vegetables, and more.

If you are used to drinking tea with cake or sweets, then it will be difficult for you to readjust. However, there are products that will help you replace the usual sweets - nuts, dried apricots and other dried fruits, honey, candied fruits. It is also important not to skip the first meal - make time for a hearty breakfast, and closer to noon you will not be drawn to a snack in the form of a candy bar or cookie.

How to stop eating in the evening after six and at night

First of all, it is important to follow the diet during the day, then a sharp refusal of food after six in the evening can go unnoticed. However, in most cases it is very difficult to get rid of this established habit. If you have been eating late in the evening or at night for years, then the rejection of this tradition should happen gradually.

Do not torture yourself, and immediately prepare yourself for the evening, and, possibly, for the night snacks. If you can’t completely stop eating after dark, then at least make sure that your snacks do not carry much harm.

Put the fruits you love in a prominent place. If you know exactly what you will eat in the evening, then immediately cut yourself apples, pears or any other favorite fruit. Berries will not be superfluous either.

You can also grate carrots by mixing them with honey or boil yourself a piece of chicken fillet. Choose the least calorie foods.

It is equally important to maintain the correct sleep pattern. If you do not have to go to work or school early in the morning, and you sit in front of the computer almost until dawn, then, of course, it will be difficult for you not to eat after six. Try not to go to bed late and wake up early.

All the pros and cons of dieting

Losing weight people, most often, are divided into two camps - some believe that only a diet will help to find the desired figure, while others are convinced that a diet is harmful to health and the body. How is it really?

Pros:

• The weight is really coming off. If you give up many unhealthy foods and start counting calories, then weight loss is inevitable.
• The result can be fixed for a long time. Having lost a certain number of kilograms during the diet, women usually fix this result for a long time - especially if they give up their old taste habits and adhere to proper nutrition.
• You can choose a diet that does not have to starve. Many of them include a fairly large number of products, albeit low-calorie, which allows you not to feel hungry.

Minuses:

• Many diets are quite similar, and if they are followed, a losing weight person does not receive the required number of vitamins and minerals. The result is poor condition, skin, hair and nails.
• The process may be slow. Only fasting gives a quick result, but it deals a big blow to health. The diet, as a rule, only shows a significant effect in the first weeks - then its effect slows down.
• At first, there is a great desire to “break loose”, and thereby cause great harm to the body.

Exercise can help you lose weight

In combination with proper nutrition and counting calories, playing sports will help you achieve the necessary results in a fairly quick line, get in shape, improve your health and well-being.

It is believed that the best sport for those who want to lose weight is running. You can start doing it on a treadmill at the gym, or you can “wind circles” in a local park, where you will probably see other runners. Keep in mind that if you want a noticeable result, then you will have to work a lot for this. It may not be easy for you to do this right away, but gradually you should achieve that you run at least six kilometers a day.

Many cannot get used to running, and as a result, they completely abandon sports activities, forgetting that running is not the only way to lose weight! Also, yoga and aerobics of any type can help in achieving the goal. Group fitness classes will also be very productive - many gyms host a variety of weekly sports programs that are attended by many women.

“Eat breakfast yourself, share lunch with a friend, give dinner to the enemy”

If you are trying to reduce your weight, then the above rule can help you with this! In your case, you need to start every day with a full breakfast, and not with a cup of coffee. Make sure your first meal includes carbohydrates and proteins. Please note that if you are active during the day, then you need to give preference to food with fast carbohydrates (potatoes, semolina, etc.). If you have a sedentary job or just inactive, then you need slow carbohydrates (buckwheat, pasta, etc.).

Lunch should also be complete and include various trace elements. At the same time, try to keep your diet varied.

When losing weight, eat dinner without an abundance of foods rich in fats and carbohydrates - food should be light. Stewed vegetables are ideal. Take your last meal a couple of hours before bed. Feeling hungry after dinner, you can eat an apple or drink a glass of kefir.

If you decide to switch to proper nutrition, then on the Web you can find many already compiled menus that will help you achieve your desired goal. You just have to buy food for the week, and stick to the given diet. After that, the result will not be long in coming!