Learn the basics of proper nutrition and dietary supplements. There is a lot of literature about this, but do not get carried away by freakish diets. Avoid any diets that limit consumption of less than 1000 calories per day. Such a diet will not last long.

Exercise is an important key to weight loss.

Burning calories during exercise goes hand in hand with a decrease in calorie intake.

Choose a healthy diet:.

try to find a way of eating that you can follow throughout life, and not just in those periods when you are on a diet. Be prudent in choosing food; Eat your favorite dessert once a week, not every evening..

The key to the problem of reducing weight and preventing its recruitment is the gradualness.

It is not necessary to discard more than 0.9 kg per week, preferably less, but for a longer period. In this case, the probability of depletion of the most important food components in the body is less. A close look at food components It's not easy to change the deep-seated image of nutrition. The analysis of various aspects of your diet (from fat to fiber) will help you to work out a favorable plan.

Fats Although our body needs a little fat to function, most people in highly developed countries consume about 50% more fat than they need. Most experts advise to reduce the intake of fats to 25-30% of the total calories consumed. Remember that it is necessary to choose polyunsaturated and monounsaturated fats in comparison with saturated fats, which are more likely to lead to high cholesterol.

There are various strategies for reducing the level of fat: eat less meat, use skim milk instead of one-piece, steamed or cooked food instead of fried, use margarine instead of butter.

Carbohydrates Even in the recent past, women who dieted, tried to eat as small as possible foods, but as it turned out, they do not lead to obesity as much as they thought. In fact, they are only half as a calorie and dietary villain: fat. At least 60% of your daily calories should be consumed from carbohydrates. An important source of energy, carbohydrates directly converted into sugar - fuel for your body. Choose foods rich in fiber (complex carbohydrates), such as whole grains, breads, muffins, fruits, rice and legumes instead of desserts saturated with sugar.

Proteins Proteins should account for no more than 15% of your total caloric intake. Most of us eat more protein than is really necessary, especially from animal sources that have a high saturated fat content. Consumption of red meat, which has a particularly high content of fat, should be reduced in the first place. You can replace it with fish, chicken, turkey, beans or boiled eggs - all these foods contain little fat (remove the skin from the chicken before eating: it is very rich in fats).

Fiber Some of the plants that can not be digested are called cellulose. Despite the fact that it's just rough food, cellulose is an important part of your diet. Fiber stimulates the activity of the intestine, helps prevent colon cancer and other intestinal problems such as diverticulum (abnormal sac saccule). It can also reduce cholesterol, reducing the risk of heart disease. In addition, food rich in fiber, takes a large amount, giving a feeling of satiety, and can help control your weight.

Vegetables, fresh fruits and grains are rich in fiber. All cereal products are very voluminous and help to reduce weight. In a diet with a high fiber content, you should definitely include an abundant amount of liquid to prevent dehydration *.

* Dehydration - reducing the amount of fluid in the body or in individual organs and systems.

Fluids Water is an important part of your body. In fact, two-thirds of your body is this liquid. Water transport of food and blood products through the circulation system helps lubricate the joints, remove harmful substances in the urine, excites bowel function by easing the stool. And also plays an integral role in the natural cooling system of the body - due to perspiration the body is freed from excess heat.

Your body needs 2.5 to 3 liters of water daily. Half of the consumed water we get with food, but because at least one quarter of this volume of fluid must be drunk every day. Especially a lot of water contains fruits and vegetables. Most experts advise taking in a day from 6 to 8 glasses of clean water, juices or low-fat milk. Drinks containing sugar can actually increase your need for water, causing an increased loss of fluid in the urine. If you are exercising, you need to drink more fluids, especially in hot weather or when you lose a lot of moisture due to consumption of sweet foods.

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