At the heart of a diet to lose weight are some basic principles. It is important to eat in small portions and little by little, excluding high-calorie foods, and not overeating at night. If you accept such rules for yourself, then you can lose weight quickly and get rid of cellulite on the legs and hips. An efficient nutrition approach, combined with physical activity, massage and salon procedures, can provide excellent results and improve overall health.
How many times a day to lose weight?
Nutritionists recommend eating 4-6 times a day to keep your metabolic rate at a high level and not feel hungry. This allows the body to always be at a high energy level. People who eat often and little by little stay energized throughout the day. However, on the question of how many times a day you need to eat to lose weight, there are different opinions.
If you want to lose weight, you should divide the total amount of food into 3-4 meals, and in the meantime, make snacks with fruits or crackers. If you also develop the habit of not eating carbohydrates fast, then you can lose weight quickly.
However, this type of food also has negative aspects:
- difficult regime for those who work;
- if the stomach is bloated, it is difficult to eat in small portions and the hunger continues.
With three meals a day, it is easy to control the level of calories consumed and you can make a proper diet to lose weight, at a strictly set time. But the negative aspects of the diet are:
- hunger if the rest time between meals is 4 hours or more, and therefore the problem of how to eat less to lose weight continuously;
- there is no way to keep insulin levels in the blood at the same level;
- nutrient and nutrient assimilation does not occur completely with larger amounts of food simultaneously entering the stomach and intestines.
What food can you eat?
To lose extra weight and eliminate the appearance of cellulite on the legs and thighs, you should limit the use of the product:
- Sugar. It is not just put in a cup of tea or coffee. It is found in other dishes, and therefore one eats about 15 tablespoons of sugar a day. Including inactive work, this amount of glucose is stored as fat. And the constant increase in blood sugar causes diabetes, heart and vascular disease, and even cancer.
- Flour, sauces, sausages, canned foods also contain sugar and other harmful substances. Therefore, you should make sure that the product is on the table as often as possible.
- Pasta, rice, white flour contain refined carbohydrates. They are quickly absorbed by the body, but after an hour the feeling of hunger arises again.
The following foods and dishes must be used in food:
- Vegetables and fruits. They help to lose weight due to the high content of fiber, water, nutrients. But it is better to use low sugar.
- Protein foods should not be ignored. The formation of organs and tissues and their functions is not possible without protein. When dieting to lose weight, this product must be on the menu. To process protein efficiently, the body expends energy, which in turn contributes to weight loss, and the feeling of fullness continues for some time. Protein is found in large quantities in meat, dairy products, seafood, cereals (oats, barley, wheat), nuts.
- Don't forget about spices. They not only provide a pleasant taste and aroma to ordinary dishes, but also have the ability to burn fat, remove toxins, and speed up metabolic processes. Most importantly, cinnamon, ginger root, turmeric, red pepper cope with this task.
- Drink water all day (2 liters), very useful for weight loss, drink a glass of clean water 20 minutes before eating. It will dilute the gastric juice and fill part of the stomach. Sometimes this simple technique allows you to skip meals, as our body does not distinguish between thirst and hunger.
Weight loss with complete rejection of food
Avoiding food completely helps to lose weight significantly. But in response to the question of how much you can lose weight if you do not eat for a week, you can answer that all this time the weight will be lost by 7-10 kg. But complete fasting brings many disadvantages and does not remove cellulite from the legs and thighs. In the first stage, the breakdown of fat begins and its storage decreases. Instead, ketone bodies are formed, replacing the glucose needed for the brain to function.
After that, the protein is broken down, which is also used for energy. This will cause a weakening of the immune system and a decrease in muscle volume and tone. Therefore, all “weight loss” will consist of muscle fiber loss and increased cellulite manifestations.
If you do not eat anything, you can lose weight in a week, but when you leave this regime, every food intake will be stored as fat and the weight will increase faster. And the muscles will remain weak.
Many people know that if you do not eat in the evening, then this greatly simplifies the process of losing weight. But not everyone knows that, if you do not have dinner, how much you can lose weight. Usually it turns out to lose excess weight by about 10-12 kg per month. But only in the event of a strict refusal to enjoy a night snack.
Nutritionists do not recommend adopting such a diet, as it will cause digestive disorders, disrupt hormones.
Serving size
There are other secrets to proper nutrition for proper weight loss. It is important to reduce the amount of food eaten. An interesting method can be used to get enough nutrients and lose weight.
Take a plate with a diameter of 24 cm, divide it into two parts, and the other part - again in half. The first is filled with vegetables, and the other two are each filled with complex carbohydrates and proteins. If you ask the expert how many grams of food should be taken when losing weight, he will answer about 200 g.
Conclusion
If you want to lose weight, you should follow a light diet and develop new eating habits. It is also important to take into account portion measurements for weight loss, total calories, and individual body characteristics. It is important to remember that complete rejection of food and lack of dinner can lead to disease progression and weight loss in such a way will turn into a problem.