Nutritionists' recommendations on how to maintain weight loss after weight loss

 

Weight loss tips from nutritionists

According to surveys of those who have lost weight, about 13% of people begin to gain weight after 1-2 months. Why is this happening? The body perceives a reduction in caloric content as something incomprehensible, like a threat, and with all its might, if possible, tries to make up for the previous weight.

To prevent this from happening, or at least prevent strong weight gain again, you need to follow simple tips from nutritionists:

♦ fractional meals at least 5 times a day (3 main meals + 2 snacks);

♦ food is taken in small portions, about 3 palms in the first half of the day and 1-2 palms in the second part of the day;

♦ constantly keep the daily caloric content normal;

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♦ periodically weigh yourself once a week, but you should not do this every or every other day, because the weight can fluctuate during the day, and for those who are trying to lose weight, an increase of even 200 grams. can trigger a panic attack;

♦ the afternoon should be predominantly non-starchy vegetables and protein foods;

♦ use less alcoholic cocktails that contain high sugar content, it is better to pay attention to semi-sweet and dry varieties of wine;

♦ do not overeat before going to bed, it is better to organize the last time the use of products a couple of hours before bedtime, if hunger begins to attack at a later time a glass of yogurt to help;

♦ completely review the list of consumed carbohydrates and fats, minimizing high-calorie and only in the first part of the day, increasing the proportion of foods with a low glycemic index.

Eating habits for weight loss

For those who want to always be in shape, you must follow a number of rules in order to have slender and attractive forms:

♦Eat 5 fruits and vegetables every day, and on a regular basis;

♦ eat more fiber, it not only improves the functioning of the stomach and intestines, but due to long digestion, it inhibits the feeling of hunger. Foods containing a high content of it include: whole grain cereals, sweet potatoes, brown rice, legumes, vegetables;

♦ Eat breakfast daily and this is without options, complex carbohydrates and proteins, a small amount of sweet is allowed. Breakfast has been proven to reduce overeating at lunchtime;

♦ to reduce the consumption of animal fats as much as possible, but do not exclude vegetable fats. Best sources: fish, vegetable oils, nuts, flax seeds;

♦ Consuming healthy food all year round, not just during weight loss or before the summer season;

♦ visit fast food places no more than 1-2 times a month. According to the findings of the Centers for Disease Control, people who visit such places 1-2 times a month suffer less eating disorders and better maintain a slender figure throughout their lives.

The right way out of the diet

To maintain weight after losing weight, you need to properly exit the diet. To do this, increase the number of calories consumed smoothly, without jumps. Ideally, the body should use about the same number of calories as it comes from food.

There should be a strict restriction on fried foods. It is better to replace them with boiled or stewed ones. In extreme cases, grilled vegetables, meat and fish are also suitable.

In order to avoid disruptions during the process of losing weight and maintaining weight, you need to eat varied. It would be nice to fill the refrigerator with healthy products - fish and lean meats, fruits and vegetables (can be frozen). It's good to always have low-fat dairy products and eggs on hand.

It is necessary to abandon strong alcoholic beverages - they dull attention to the food consumed and also increase appetite. You can drink sometimes - but better than dry red wine. It helps to normalize digestion and metabolism.

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It is worth doing a general cleaning in the kitchen - remove jam, sweets and cookies from sight. Their place on the table should be taken by apples, carrots, any other fruits and vegetables. Berries will also fit perfectly into this company.

To reduce your calorie intake, you can reduce portion sizes. To do this, deep plates need to be replaced with smaller dishes.

What Foods Gain Weight?

For those who are trying with all their might to maintain weight, and especially those who suffer from natural fullness, it is necessary to refuse or reduce at least the presence of the following foods in the diet:

♦ semi-finished products and similar products;

♦packaged juices and sweet soda;

♦ cakes, especially those with cream and cream;

♦ buns and fast food;

♦ french fries;

♦ sauces and mayonnaise.

All of these foods are tasty, nutritious, and flavorful, but the calorie content of them will easily increase body fat. In practice, it is impossible to completely abandon these products for a long time, the main thing is to use them in small quantities and preferably in the afternoon.