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How to lose weight properly?

If you finally decide to improve your weight indicators, you should not start the way of losing excess body weight from extremes: fasting, malnutrition, tasteless diets to disgust, exhausting physical activity and self-flagellation. All these methods will not reduce weight, but will add to the already existing disorders and dissatisfaction with oneself a nervous breakdown, a deterioration in general well-being and even, oddly enough, extra pounds.

Losing body weight is a complex work on yourself, consisting of several directions:

Psychological restructuring of attitudes towards food,
Willpower training,
Changing the regime and nature of food,
Regular physical education.

Food is often perceived as entertainment and, as a rule, overweight people are people who love to eat deliciously. The habit of eating deliciously is one of the most difficult to overcome. The whole problem of fighting excess weight comes down to the fight for the right to eat well and not high in calories, but often the most attractive foods are the most high in calories. The way out of this impasse can be the replacement of the usual high-calorie foods with similar in nutritional attractiveness, but low-calorie foods.

For example:

replace sour cream or mayonnaise with 1% kefir;
eplace white, gray or any other bread of mixed varieties of flour with pure rye;
replace sweets with fruits;
to replace side dishes of potatoes and cereals with boiled vegetables in any quantity and combinations;
replace sweet carbonated water with carbonated ordinary drinking water;
instead of beer, it is better to drink kvass;
replace high-fat cheeses with hard cheeses or low-fat cheese.

It is better to prepare sandwiches for a snack yourself in advance, so that there is no temptation to eat something purchased with an unknown composition of ingredients.

For example: put boiled chicken fillet on rye bread; or vegetable caviar, or spread with boiled beans puree. Sandwiches for snacking should always be supplemented with tomatoes, cucumbers, broccoli or cauliflower and other vegetables that are convenient for use in a hiking situation.

It is necessary to eat as often as possible, but in small portions, so that the body does not feel that it is "starved". After 6 pm it is better to have a snack with fruits or vegetables. It is necessary to go to bed before midnight so that there is no temptation to climb into the refrigerator at night. Drinking sweet tea at night is not a way out of hunger, but a glass of kefir or milk with a low percentage of fat is quite suitable.

In the morning, meals can be higher in calories, but in the afternoon, the calorie content of food must be reduced.

Safely restraining oneself from temptations is the lot of a strong will, and willpower must be cultivated in oneself.

You should not bring yourself to exhaustion with unbearable physical exertion. Sports training "for starvation" will first remove a certain amount of kilograms, but it will be difficult for an untrained person to withstand such a high rate of load, and sports activities for weight loss require regularity (every day). In order not to cool down for sports, you yourself need to choose several exercises for different muscle groups and repeat them daily with an increase in approaches to the set of exercises. Start with one or two sets of fifteen reps and work up to 20 sets. The effectiveness of physical activity is determined by muscle pain. If the next day, muscle pain is not observed, this means that the muscles are free to cope with physical activity and it can be increased.

It should be remembered that it is possible to properly lose weight not within one week or a month, but for at least six months - this is a gradual process, and the result will not be noticeable immediately.