A balanced diet and healthy diet 187lbs to kg – this is the basis of losing weight and getting a stable and long-term result. For effective weight loss you need to revise your daily diet, observe the diet, fully rest and exercise more motor activity. Strict diets and a sharp rejection of the usual food can give a quick result, but the damage from starvation to health will be greater than the joy of losing kilos. In addition to poor health and mood, constant attacks of hunger and guilt over night trips to the refrigerator, you will get a short-term weight loss effect. Lost pounds and centimeters will return, possibly in a larger amount. The body, faced with a calorie deficit, will include a protective mechanism and will accumulate fat stores in a larger volume than before. Moreover, such diets can cause dehydration and a decrease in the volume of muscle tissue and, as a result, you will get saggy and flabby skin, weakness in muscles and the formation of early wrinkles. Consequently, numerous diets based on starvation or a sharp decrease in diet will not lead to effective weight loss, and will not give a sustainable result. For proper weight loss, you need to act differently and, above all, develop a literate and long-term weight loss program.
The program of proper weight loss and diet
Proper weight loss is a process that takes time. Excess weight should go for a long time, ideally – forever. Therefore, you need to tune in to a long struggle with fatty deposits. Weight should decrease gradually, no more than 1,5-2 kg. in Week. If you tighten the conditions of weight loss, it will lead to the opposite result, the arrow on the scales will creep up, and efforts will be wasted.
Weight loss should start with the development of a balanced diet that will contain the necessary amount of nutrients and nutrients for the full exercise of the body 187lbs to kg. At the same time, the caloric content of the diet should not provoke the formation of fat accumulation. For proper weight loss is suitable diet, in which the food is used often (5-6 times / day), but in small portions. If your work is not associated with high physical exertion, and for various reasons you can not exercise, you should significantly reduce the number of calories consumed per day.
Remember – for effective weight loss the body must spend more calories than it gets with food. First of all, you will have to give up fatty and high-calorie food. If you completely reject the usual and favorite dishes is very difficult, you can replace the products: for example, pork can be replaced with veal or chicken, sweets replaced with fruit. It is impossible to completely abandon the products containing fats – this will lead to their deficiency and metabolic disorders in the body. Since fat is essential for the full functioning of the body, you need at least 30-40 grams per day. You can get the necessary amount of fats by including dairy products and vegetable oils in the diet.
Balanced diet for proper weight loss:
Fresh vegetables, fruits and herbs should make up half your daily diet. They will enrich the body with vitamins and microelements. Fiber helps to cleanse the intestines and normalize digestion, increase metabolism. Low caloric content allows you to consume vegetable food in quantities sufficient to create a feeling of satiety 187lbs to kg.
A quarter of the diet should consist of foods high in protein. Lenten meat and fish, eggs and some legumes (beans, soybeans) will provide the body with the necessary amount of protein needed for building cells.
Another quarter of the diet should make foods with a high content of slow (complex) carbohydrates. The body needs the energy that it receives from carbohydrates. In the diet should include cereals, pasta from wholemeal, mushrooms, vegetables and fruits.
Proper weight loss requires constant counting of calories from food during the day. A dietary diary or journal will help you keep records, make the necessary calculations and record the results.
Approximate daily menu for effective weight loss
The proposed daily diet is calculated for 5 meals 187lbs to kg. Despite its dietary orientation, meals and foods will make your meals varied, and losing weight is comfortable.
- Oatmeal in milk with raisins and honey.
- Kefir or whey.
- An Apple.
- Coffee with milk and sugar.
- Three boiled eggs.
- Lean meat (veal, chicken).
- Chicken breast – boiled or stewed.
- Stewed vegetables.
- Fish boiled or stewed.
- An Apple.
- Cottage cheese (low-fat).
- Nuts with peanuts.
- Half a large grapefruit.
The proposed diet is designed to diversify your diet and make effective weight loss comfortable, to prevent bouts of hunger and breakdowns. A small portion size 187lbs to kg and frequency of meals will allow the vitamins and elements to quickly assimilate and create a feeling of satiety. If there is a feeling of hunger in the evening, you can eat carrots. Long chewing and low calorie content of this product will help to cope with the feeling of hunger.