How to eat to lose weight

Summer is the perfect time to lose weight, bring yourself intoshape, start exercising and change your eating habits. Long daylight hours and warm weather alleviate two key problems that cause us to gain weight in the fall-winter period and often give up training: cold and apathy associated with a lack of sunlight.

Now, when these obstacles on the way to a slender figure do not exist, it is much easier to achieve the goal. It is enough to adjust the diet and increase physical activity to lose excess pounds. And we will share life hacks with you.

Tips on how to start eating right to lose weight

1. You can get a beautiful body and the opportunity to eat not only right, but tasty and varied, only by combining training and competent nutrition. The more% muscle mass in relation to% body fat, the more energy the body needs to maintain it. It is these energy inputs that will allow you to stay in shape and not live on poor calories, as is the case with chronically dieting people who, with an optimal or close to ideal BMI, have a loose figure, cellulite, and a saggy belly.
2. Rebuild your eating habits gradually. If you realize that you are overeating, you should not immediately cut the portion sizes to the chosen ideal. Reduce them every week, little by little, but gradually. If you are accustomed to eating in front of the computer, also gradually change this habit by reducing the number of meals in front of the monitor by 1 each week. And so with the introduction of any principle of correct and healthy nutrition.
3. While you are introducing new habits, you should not abruptly abandon the food that you associate with pleasure, but without any problems, you can significantly reduce its amount or find a more useful alternative. For example, a diet bar contains a large amount of protein, has a pleasant dense texture and is covered with a layer of chocolate glaze - a real treat with benefits for your figure!
4. For years you have been developing food addiction and bad habits that have led to weight gain. You won't be able to handle this baggage in one go, starting Monday. In addition, the weight will not go off linearly - sooner or later you will encounter a plateau effect that demotivates and discourages many. To overcome this inevitable stage easier and faster, take specialized supplements and sports nutrition products that have a fat burning effect. You can also use mono supplements based on L-Carnitine and Guarana. This is a versatile product that will not only help you lose excess weight faster, but will also charge you with vigor and energy, which will make your workouts more effective.
5. Look for counterparts to your favorite foods and the "forbidden" you used to seize stress or reward yourself after doing hard work. You can replace potato chips with the equally tasty ones made from vegetables or seaweed, which not only contain fewer calories, but are also much healthier for the stomach. If you love pasta, try other fiber-rich options as well. Irresistibly drawn to a cup of coffee with chocolate? Add some aromatic coconut milk to the drink, and use protein desserts as sweets. By the way, you can warm up chocolate cookies in the microwave and get a richer dessert in taste.
6. To reduce cravings for sweets, in addition to analogues and substitutions, it is worth providing support in the form of dietary supplements. Chromium picolinate will help you get off the sweet needle and will allow you to form new habits in which the lack of dessert after every meal will not be a problem.
7. By the way, fasting days are another great tool for losing weight. You can plan your menu in advance so that, for example, spend this day at half of the usual meal, or replace some meals with detox drinks and low-calorie smoothies. Supplements in the form of a balanced mix of superfoods will make such a menu even more useful, give strength and energy.

In order not only to get the result, but to preserve and maintain it in any conditions, use our universal menu builder for every day.

What do you need to eat to lose weight?

• Protein food first.Protein sources should be varied: dairy products, low-fat meats, fish, poultry, eggs, etc.
• Vegetables and fruitsat least 600-700 grams per day.
• Carbohydratesshould also be on your menu. In addition to being found in fruits and vegetables, they are also found in cereals, among which there are many useful varieties. inoa, green buckwheat, spelled, and wild K rice are top sources of carbohydrates to include on the menu.
• Fats- an important part of your diet. Coconut oil, various cold-pressed vegetable oils will allow you to maintain a healthy balance of BJU in your diet. Use these products in small quantities and without heat treatment.
• Sweets and snacksallowed in small quantities, especially at the start, but it is better to choose a more useful and low-calorie substitute.