If you decide to start eating right, remember that you can’t sharply cut your diet. Wondering how to start eating less? Rushing to extremes is not worth it. Spontaneous fasting after so many years of absence of any restrictions has not brought anyone any good. If you reduce the amount of food consumed per day, then only gradually so that the body does not experience serious stress. This rule also matters for your psychological health. Such an invariable rule also includes the fact that in no case should you give up morning meals, because it is with breakfast that the body receives energy for further normal functioning.
How to accustom yourself to eat less
To get rid of the problem of excess weight, you should analyze and change your dietary basics. You will have to leave in the past a visit to establishments with fast food, refuse fried, fatty, flour and favorite sweets. In order to lose weight qualitatively, you should add to the diet products that contain the right carbohydrates, proteins and other beneficial elements. Do not eat monotonously, add, for example, walnuts, fish, tomatoes, vegetables and fruits, low-fat meat and dairy products. Such food will not only provide a feeling of satiety for a long time, but will also form muscle mass, and not fat. These rules will help you start eating less.
Water is the head of everything
The second step, without which the process of losing weight is not enough, is the sufficient use of water. On average, experts advise drinking about two liters of water per day, but this should be done gradually, throughout the day, in order to maintain water balance. It is worth noting that water can also cause a feeling of satiety, so experts advise to drink a glass or two of water before each meal. Drinking food is not recommended, but after eating you can afford tea or coffee.
The Psychology of Slimming
We all know that any problems come from the head. Therefore, the third step, which can not be done without, is psychological preparation. It is recommended to replace the deep plates with smaller ones. The bottom line is that in such dishes even a not very large portion will look sufficient, and the visual component has a huge impact on our perception. After eating, a person will think that he ate a lot, although in fact the feeling of satiety will not be the same as before. Another point worth paying attention to is the color of the dishes. This factor seems very insignificant, but it is not. Psychologists recommend purchasing dishes of green or blue shades, as they reduce appetite, and exacerbates it, for example, orange. Losing 5 kg in 2 weeks is quite possible. To do this, try to follow all the rules that are described below.
How to painlessly limit yourself to food?
To follow the new regime and not feel deprived, you can use these tips:
- Chewing gum helps to interrupt appetite for a while. Everything is simple here. When a person is chewing, a signal is sent to the brain that food is being consumed. The stomach remains empty, but the feeling of hunger goes away;
- If you tackled the problem of excess weight, then now in your life there should be no place for idleness. When a person is not busy with anything, out of boredom, he will go to empty the refrigerator. Do useful things (home or work), find a hobby that will really interest you.
- Find a place for yoga in your life and introduce the principles of conscious motivation into everyday life.
This is not a complete list of actions that will help to lose 5 kg in 2 weeks.
Control yourself
This must be done while walking, shopping, and so on. You are not allowed to go to the supermarket on an empty stomach. Otherwise, you buy something that you absolutely do not need, and buying food that will quickly satisfy your hunger will harm not only your wallet, but also your figure. The same goes for walking in places where fast food is sold. You just can not resist seeing chewing people.
Scheduled food
This is the main rule of losing weight. There is a lot of controversy about meal times, but the fact remains. Scientists have found that the schedule affects weight loss. Experts have proven that people who eat lunch after 15:00 lose weight more slowly than those who eat before 14:00. Also an absolutely proven fact is that people who refuse to eat breakfast eat more in the evening than those who do not skip the morning meal. Many are interested in whether it is possible not to eat after six. The best option is not to eat a couple of hours before bedtime. If you go to bed at 2-3 am, then do not eat after six - this is the real hell for the body.
Limitations without limitations
If you are losing weight, this does not mean that you have to chew the hated salad and shed tears. Choose food to your liking. If the mere thought of broccoli spoils your mood, prepare yourself something more delicious and satisfying. A person’s weight loss program is embedded in the head. Scientists have proven that people who convinced themselves that their portion was large and that the food was tasty were saturated faster than those who ate through power. This is one of the most important rules for losing weight.
Do not be distructed
Understand that chaos in the modern world is not a reason to eat something extra. We are always in a hurry and often do not control our actions, we carry them out “on the machine”. If you put down the phone, turn off the TV and computer, you can enjoy eating at 100%. People who are concentrated on the meal are not distracted, eat slowly, chew their food thoroughly, enjoy the taste and aroma of the products. It is not only more pleasant, but also more useful than eating your lunch without taking your eyes off the TV. Meaningful nutrition is a popular trend in modern nutrition.
Cook in olive oil
Scientists have repeatedly conducted studies related to the benefits of sunflower, cream, linseed and olive oils. The last in saturation took the first position. This was expressed in the high content of serotonin in the blood after drinking olive oil. Therefore, it is especially useful for those who are trying to lose weight. Only when buying should you pay attention to the quality of the oil.
More protein in your diet
How to limit yourself to food? It is worth remembering that the most nutritious foods are those that contain a lot of fiber and water. But you should not forget about protein food. It is on these rules that most of the most popular diets are created. Protein is the provision of satiety. To process them, the body has to spend a considerable amount of energy. It is also not worth getting carried away with this product, because purely protein diets harm the body. Add fiber-rich foods to your proteins, such as bran, vegetables, and whole grain bread.
Train your willpower
Always remember that all your efforts to organize a balanced diet will pay off with interest. Scientists have proven that people who are overweight, more than others, can not resist even minimal temptations. Therefore, your task is to train your willpower for your own health. If you think how to learn to limit yourself in food, then try to do psychology and self-control, be stronger than your weaknesses.
Movement is life
Treat weight loss as a game. Do you consume calories? Then be sure to burn them. If you have consumed more than you ate, this is your small victory. Basically, people have no problem getting enough calories. Problems arise when these same calories need to be spent. After eating, you usually want to lie down. The stomach needs peace to make it easier to process everything that has been thrown into it. He sends a signal about it to the brain. On its basis, the idea of rest after eating is formed.
Your task is not to consider this thought as a guide to action. Try to take a short walk after a meal. Only 30-50 minutes of walking per day will help you to get rid of a couple of extra pounds in a month without much effort. Strength training is an opportunity to get a beautiful and sculpted body. Remember that physical activity should always bring joy. This is one of the best ways to limit your eating habits.