Health // Proper nutrition

Self nutrition for weight loss

Where to start self?Here are some tips.
  1. Weigh on calibrated scales and then write down the date and the resulting value.
  2. inch Measure your basic parameters (volume of the chest, waist, abdomen and thighs).
  3. report daily diary of self-control in everything you eat and drink for the day.
  4. recorded in a separate column, the weight of each type of food (at least approximately), and its calorie content in it of proteins, fats and carbohydrates.It is not necessary to use cumbersome spreadsheet now on the internet, you can find a lot of sites with comfortable "rhymes" calories and composition of the ready-made products and even whole meals.
  5. Record how dishes were prepared (broth fried, steamed or oven, and so on. D.)
  6. Celebrate the reasons why you eat at a certain point (variations may be as follows: the usual meal times, stronghunger, good or bad mood, attractive dishes, tempting smell of food, boredom, anxiety, family persuasion, tradition, called colleagues for lunch - too shy to refuse, and so on. d.)
  7. record the time of each meal (includingunintentional snack).
reviewing these records, you will be able to answer the questions nizheprevedennye.
  • not cherecchur Do you eat a lot?
  • What product is eaten the most?
  • there no excess sweets and bakery products in your diet?
  • it too much salt you consume?(Quantity in its diet should be reduced to 2-5 g per day).
  • there enough vitamins in your diet?
  • balance if your food on the content of proteins, fats and carbohydrates?
  • On what is possibly refuse?
  • it always causes for food were thorough?
  • What drinks should be excluded?
  • Whether you choose the correct and not harmful method of cooking?
  • When you should not eat, at what time?
  • excluded any dishes that encourage you to eat more (stimulating appetite)?
  • seek you a sense of fullness by receiving low-calorie but significant in terms of food (raw vegetables, fruits, berries) or using valuable energy products?
  • abandoned you from sweets, sugar, chocolate and so on. F.?Fully
  • you to abstain from alcohol?
  • Reduced whether in your diet the amount of animal fat and increased if the number of vegetable oils (up to 50% of total fat)?
  • you do not consume the liquid in amounts of less than 1 liter?
  • What is your overall health?Improving it - rate effect of the diet, if not in the external manifestations (weight loss), then in the inner - recovery of the organism as a whole.
  • you ate 5 times a day, at a specific time and in a fairly relaxed atmosphere?
  • How many times per day have the desire to eat and how you overcame it?
  • What luxuries you afford a party, or on the occasion, and in the days that followed correct the relief?
  • Managed to you today to increase its motor activity?
Note that self-discipline is excellent and helps to overcome physical inactivity and not to succumb to the temptations of food.

In a few days of observation and you will be able to plan accordingly.For example, drink tea without sugar, eat whole wheat bread, cakes and refuse in general, do not use sugar in food, eliminate from the diet ice cream, sandwiches, sausage, and other high-calorie foods, there are a lot of fruits and vegetables raw or with minimal processingdo not use frying cooking is only 2-3 eggs (yolk) per week, do not use spices, gravy, drinking coffee without cream and so on. d.

carry out similar self-monitoring and making real conclusions from the mistakes you with timeproceed to a more rational and balanced power supply system.

Will you also follow these simple steps:
  • ready to sit down at the table, repeat to yourself: "I will strictly control their behavior!";
  • Try to spend at the meal more time, at least 5-10 minutes to take the time to swallow more food.
  • Take short breaks during the meal;
  • chew food as long as possible and carefully;
  • not read, do not watch TV, do not sit at a computer and do not talk during meals, as this reduces control of the meal and you can eat a lot more than you would like and what you need;
  • Try to choose foods that contain fewer calories;
  • Use small plates, then the portion of them will seem larger than it actually is.Also, this effect creates a color tableware;
  • Limit to a minimum or even give up mayonnaise, ketchup and sauces industry;
  • Do not sit at the table later than 3 hours before bedtime;
  • Get up on the scales every morning after using the toilet and before breakfast and commit your weight;
  • give more preference maloobrabotannym or raw products;
  • felt saturation, stop eating;
  • periodically organize themselves fasting and "hungry" days.
So, to your self-control over food to be effective, you need to:
  • Make a list of your mistakes in the diet;
  • every 5-7 days to make any necessary amendments;
  • daily fix in the diary of self-control his small victory.

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