One of the effective ways to lose weight is the method of Dr. Gavrilov. Weight loss program includes several stages.
- Psychologically correctly tune in to lose weight, identify the psychological causes of overeating;
- Learn to distinguish between hunger and appetite;
- Gradually wean the body to love harmful foods;
- Form the right nutritional system for the future.
It is very difficult for many to limit their diet. This process can be simplified by dividing familiar products into useful and harmful. Useful juices, salads from fresh vegetables and fruits, low-fat dairy products, fish, seafood, cereals, hard cheeses.
Baking, sweets, butter, sauces, canned food, sausages, “fast” food, potatoes (except baked), bananas, grapes are considered harmful. The most important thing is to learn how to solve your problems without jamming.
When starting to restrict nutrition, it is necessary to remember that this will not only help get rid of excess weight, but also cleanse the body, improve well-being and mood.
Lose Weight correctly
Those who want to lose weight need to reduce calorie intake. Then the body will begin to expend its own energy reserves - accumulated fat.
You need to eat fractionally (4-6 times a day). Do not starve, avoid bans. Otherwise, a negative attitude to the process of losing weight will form, and the body will begin to store fat.
Switch to a healthy diet gradually, do not scold yourself for the cake, if you really want to eat it.
Physical education classes are useful, but not “through strength”. Of course, they will lead to a faster result. For those who are not used to sports exercises, any physical activity will be useful: cleaning the house, dancing, regular walks (about 10000 steps).
Diversity in nutrition - losing weight is healthy and tasty
The diet menu can be made independently. A set of permitted healthy foods allows you to eat varied and satisfying. But at the same time, it is necessary to fulfill the requirements to limit calorie content, reduce the volume of servings. Fried banned.
Big breakfast, 350-400 kcal. These are protein foods (eggs or poultry, meat, fish, seafood), healthy carbohydrates with fiber (whole grain cereals, vegetables) and either olive oil or pasta made from unroasted nuts or seeds (urbec).
Lunch (300-350 kcal). Vegetable or mushroom soup, borscht (there are dozens of delicious and low-calorie soups on the menu), plus meat salad with greens or a second dish.
Snack on 150-200 kcal. Usually it is fruit, nuts or a sandwich (only without butter, sausages).
Dinner. Low-fat meat (rabbit) or shrimp, squid, fish, plus a large portion of salad. Volumetric, satisfying and low-calorie - 250-300 kcal.
Sweet and slimming - compatible?
Sweets are allowed 2-3 times a week, not more than 50 g per reception. It can be dried fruits, stevia, handmade candies.
Drink water 30 minutes before meals or after, after 1,5 hours, 1,5-2 liters per day.
Occasionally, you can have a cup of coffee in the morning or green tea without sugar.
Diet for weight loss does not allow starvation. Therefore, it is recommended to make snacks healthy foods. The result of using this method of losing weight is getting rid of 4-9 kg of excess weight per month.