BeautyHack has collected top tips from the world's best nutritionists to help you lose weight quickly, easily and without compromising your health.
Certified Personal Trainer & Sports Nutritionist, Blogger
Rule # 1: Increase Fiber in Your Diet
Vegetables are an excellent source of coarse dietary fiber. Fiber fills the stomach and promotes long-term satiety. Passing through the digestive tract, it "collects" toxins and removes them from the body. Fiber helps regulate blood sugar levels and lowers cholesterol levels. The daily allowance is about 30 grams.
Try to eat more non-cooked vegetables with every meal. For dinner, replace the traditional garnish with green salad.
Rule number 2: keep track of the balance of KBZHU
To maintain weight, the daily rate of fat is 1 g per 1 kg of body weight. The amount of carbohydrates is selected individually, taking into account the physical activity and individual characteristics of the organism (on average, it is 3 g per 1 kg). Daily protein intake: from 1.5 to 2 g per 1 kg of body weight with regular training and from 1 to 1.5 g if a person does not play sports at all.
Rule # 3: Choose Fruit Over Fresh Juices
Juices can lead to weight gain - they are high in fast carbohydrates and almost completely lacking in fiber. For comparison: in 100 grams of fresh grapes - 62 kcal, in 100 grams of freshly squeezed grape juice - 100 kcal. Drink freshly squeezed juices if you need to increase your blood glucose level - with vigorous brain activity, for example.
Rule number 4: read the composition of bread and loaves
Almost all varieties contain yeast and sugar. From personal observations: in 80% of cases, the most harmful products are products on which “from whole grains”, “fitness” are written in large letters. The simpler the composition of the bread and loaves, the better.
Rule # 5: Don't Give Up Carbs
The minimum amount of carbohydrates in the daily diet while maintaining weight is 4 g per 1 kg (2 g on a decrease). Less is dangerous to health (leads to exhaustion, disruption of the digestive tract, brain, nervous system). Only the brain needs 100 g of carbohydrates to function properly! Listen to your body. If at the end of the day you feel lethargic, tired, drowsy, slightly increase the amount of carbohydrates in your diet.
Rule # 6: allow yourself to be "harmful"
If you ate a piece of cake and saw +1 kg on the scales in the morning - don't panic: this is extra liquid, not fat. It will go away in a day, as soon as you normalize the diet. To gain weight, you need to overeat regularly and for a long time.
Remember: the more restrictions, the higher the risk of food breakdowns.
Nutritionist, author of the bestselling "Healthy Food"
Rule number 7: consider the individual characteristics of the body
Koch is sure: there is no nutritional system that would suit absolutely everyone. The issue of losing weight must be approached individually, taking into account the needs and characteristics of the body. It is necessary to take into account not only the balance of KBZhU, but also the content of nutrients in food - vitamins, micro- and macroelements. The nutritionist emphasizes that only high quality products should be used. He considers vegetables, fruits, seeds, herbs and nuts to be the main components of a healthy diet.
Rule # 8: Choose Green Restaurants
Studies have shown that about 35% of the calories in the body are restaurant food. It is a significant part of the daily diet and must be healthy and sustainable.
Rule # 9: Avoid Refined Oil
Refined vegetable oils are harmful to the figure and pose a serious danger to the body. The reason is the broken proportion of Omega-6 and Omega-3 fatty acids. Normally, it should be 1: 1. In refined oils, the ratio is 15: 1.
Rule # 10: don't use margarine
It's not just the high calorie content of the product. Margarine contains trans-acids that damage blood vessels and significantly increase the risk of developing cancer and diseases of the cardiovascular system.
Rule # 11: Drink Water Before Exercise
Of course, your personal goal also needs to be considered here. If you want to build muscle, drink plenty of water during your workout. But if you are aiming for active weight loss through aerobic exercise and cardio training, then drinking water in the process is not recommended. However, you should not completely abandon the liquid - drink a little between sets. Professional trainers advise to drink water half an hour before training and the next time 15-20 minutes after it starts.
In this case, the liquid will not interfere with your movement. If you are thirsty more often, take a couple of small sips or simply rinse your mouth out. While jogging, also take a few sips every 10-15 minutes and make sure that the water is not very cold. But immediately after training, drinking a lot of water is definitely not worth it.
Rule # 12: Don't Confuse Thirst with Hunger
The difference between hunger and thirst is really hard to find. This is due to the fact that the center of saturation is located in the brain directly opposite the center responsible for thirst. These statistics do prove that 80% of those who want to eat are actually just thirsty.
Scientists from the University of Washington went further: they studied the habits of people waking up in the middle of the night from feeling of hunger. The participants in the experiment were asked to drink a glass of water and wait fifteen minutes - if the hunger persisted, they were allowed to eat. According to the results, most of them did not want to eat, but just went to bed.
Try drinking 200 ml of water and analyze how you feel after a while.
For signs that indicate that you are not drinking enough water, read here.
Rule # 13: Don't Drink Too Much Water
We all know that you need to drink a lot of water, but I think such recommendations are not very justified. The daily rate is calculated individually and depends on the lifestyle, nature of work, temperament and other factors. Moreover, if you drink water incorrectly, you can gain weight altogether. First, you need to take into account possible diseases - for example, with hypothyroidism, doctors do not advise drinking more than 1-1.5 liters of water. Secondly, if you are mobile and active, you need more water. Thin and "frozen" people need less fluid.
What is this overkill fraught with? The kidneys will not be able to remove excess fluid, the blood will become diluted, and this, in turn, can lead to increased intracranial pressure, headaches and even water intoxication (in especially severe cases). Therefore, on average, in the cold season, you need to drink 0.7 - 1.2 liters per day, in the summer - 1.2-1.7 liters, and a nutritionist will help determine a more accurate dose.
Rule # 14: Don't Eliminate Tea and Coffee from Your Diet
The myth of coffee dehydration has been around for a very long time, but it was actually dispelled back in 1928 when research showed that even four cups of coffee a day would not lead to a diuretic effect. It is because of him that many deny themselves the pleasure of drinking a cup of tea or coffee, preferring special drinks for weight loss - I strongly recommend that you refuse them, because they just have a laxative and diuretic effect. Dehydration is caused by foods that increase the drainage of fluid from the body - based on this, water can be counted as well, so the relationship between urination and dehydration is greatly exaggerated.
If you exercise, one cup of coffee (drunk no later than half an hour before training) will help you burn more fat - after all, your productivity will increase significantly.
However, caffeine causes the release of insulin into the bloodstream, which provokes more active movement of food through the gastrointestinal tract. This seems like a plus, but in fact, the body will feel hunger faster, so those who are on a diet should not get carried away with coffee. Remember that no drink can replace plain clean water.
Rule # 15: drink water in the morning after waking up
Drinking water on an empty stomach not only prepares the gastrointestinal tract for work and cleanses the body of toxins and toxins, but also helps to get rid of excess weight. At the same time, according to recent studies, a couple of glasses of water in the morning has a therapeutic effect and helps to get rid of headaches, bronchitis, asthma, gastritis and even menstrual irregularities.
But it is very important to ensure that the water is clean, unboiled and not cold - about 25-40 degrees. Ice water will only irritate the stomach walls. Drink two glasses of water upon waking: first one, and after 5-10 minutes a second, and start breakfast after 45 minutes.
Hollywood nutritionist, author of High Technology Health
Rule number 16: the main mistake of losing weight is malnutrition
Malnutrition is a great stress for the body, switching it into a "storing" mode. In this case, everything that "lies badly" is transported to the fat depot. When losing weight, the calorie deficit should not exceed 15%.
Rule # 17: Eat More Unprocessed Foods
Recent research has shown that coarse, fibrous foods provide long-term satiety and reduce the risk of heart disease.
Rule # 18: Choose foods that contain unsaturated fat
The main sources of protein for weight loss should be chicken, turkey, seafood, homemade eggs, cottage cheese, cheese.
Rule # 19: eat foods with a low glycemic index
Foods with a low glycemic index do not provoke a sharp jump in blood sugar and do not provoke the development of insulin resistance - the main "enemy" of all those losing weight.
Rule # 20: provide the body with vitamins, minerals and amino acids
One of the possible reasons for the constant feeling of hunger is insufficient intake of substances necessary for the body along with food. Get tested! Perhaps the reason for overeating will be solved by a monthly course of a vitamin complex and the inclusion of certain foods in the diet.
Rule # 21: Don't Skip Breakfast
Breakfast is one of the most important meals. Its calorie content should be about 35% of the total diet. By skipping your morning meal, you run the risk of eating more for lunch. See the breakfast recipes from the stars here.
Rule # 22: follow the daily routine
Losing weight is more important than others to sleep at least 8 hours and go to bed no later than 11 hours. In the interval from 23.00 to 1.00, the hormone lipase is released, which takes part in the breakdown of fats.
Dietitian, Member of the National Society of Dietitians
Rule # 23: don't get carried away with low-fat foods
There is no benefit from products with zero fat content! Without lipids, protein, calcium and other macro- and microelements are not assimilated.
Dairy products of 0% tasteless and do not have the required consistency - manufacturers add starch, thickeners, sugar to them, which increases the calorie content several times. 300 ml of low fat yogurt contains about 19 g of sugar - the same amount in half a bar of milk chocolate.
Foods without lipids do not saturate: 15-20 minutes after eating them, you want to eat again - the brain does not receive a signal of saturation. Low-fat cottage cheese, yogurt, kefir under a strict ban for losing weight! Choose foods with an average fat content: 5% is ideal.
Rule # 24: Choose Oat Flakes to Boil
Instant oatmeal is a treasure trove of fast carbohydrates, sugar, flavorings and food additives.
Choose the cereal to boil. If there is no time for this, steam it overnight. The most useful ones are "Extra 1". They are made from whole grains. In second place are "Extra 2" - made from cut cereals and require less time for cooking. And, finally, for those who have no time at all - "Extra 3". They prepare quickly, but at the same time retain useful properties.
Rule # 25: Avoid Protein Bars
Forget muesli and protein bars. In 90% of cases, they contain a lot of fat, fast carbohydrates and sugar. In terms of calorie content, such a snack is equivalent to a piece of cake.
Those who regularly work out in the gym sit tightly on protein bars, buying for the inscription “contains 25 g of protein”. But, in addition to proteins, they have the same amount of lipids and carbohydrates. This bar replaces a full meal and adds 300-400 extra calories to the diet - remember this.
Rule # 26: Choose Calorie Sweeteners
Natural sweeteners like stevia syrup, for example, are popular among advocates of proper nutrition. For diabetics it is ideal, for ordinary people it is an “empty” calorie that can lead to overeating.
Good and healthier alternatives to sugar are coconut, maple, and Jerusalem artichoke syrup. They are sweet but less nutritious.
British nutritionist, author of How to Read Labels
Rule # 27: Choose Night Flights
What is the relationship between flight and weight? Simple! Even on flights lasting three hours, passengers are offered lunch. More often than not, it does not quite meet the requirements of proper nutrition. In order not to overeat and not to break the diet, choose night flights. Do not forget: you can choose lunch yourself - most airlines provide such a service.
Rule # 28: eat eggs for lunch, not breakfast
Eggs are a good source of protein and choline (a substance that improves memory). Since the peak of brain activity occurs at lunchtime, an "energetic" in the form of an omelet will come in handy.
Rule # 29: don't get carried away with untested dietary supplements
If you eat a healthy and balanced diet, there is no need for dietary supplements. First, most of them are just a publicity stunt and an attempt to shake the money out of you. Secondly, the substances declared on the label are often not absorbed. It is better to pay attention to your diet, eat more healthy fats and fiber - and your body will receive all the necessary elements in sufficient quantities, and most importantly, in the best quality.
Rule # 30: don't rely on mono diets
Mono-diets are now very popular - they lose weight on buckwheat, for example, or only on vegetables. Firstly, such a diet cannot be called balanced - that is, the body does not receive enough proteins, fats and carbohydrates, which it needs both for losing weight and for maintaining normal functions.
Therefore, mono diets are harmful, and besides, with the help of them, unfortunately, you will not lose weight - for this, the body needs protein and a sufficient amount of fats and complex carbohydrates. If the weight goes away, it is only due to the muscles - again, due to the insufficient amount of protein. Therefore, when we "get off" from the diet, the weight quickly returns. Another drawback of a mono diet is breakdowns. You cannot sit on one product for a long time - as a rule, this lasts no more than a week.
Rule # 31: don't exhaust yourself with strength training
In order to lose weight, it is important to eat a balanced diet. But many people mistakenly think that in order to lose weight, you need to immediately sign up for a gym and exhaust yourself with training - this is absolutely not the case.
Firstly, if you, deciding to lose weight, immediately grab the dumbbells and barbells, you will begin to actively grow muscles and muscle mass. They are heavier than fat, so on the scales you will most likely see a "plus" - despite the fact that you eat right and actively work out in the gym. For those who are just starting to lose weight, the best solution would be to give up strength training - leave only cardio: a treadmill, an exercise bike, walking or step exercise for about forty minutes.
Rule number 32: but don't give up exercise completely
It is possible to lose weight without physical activity, but it is better if cardio training is still present in your life. First, they help us burn calories - as a result, we lose weight faster. If strength training is aimed at increasing muscle mass, then cardio just burns fat - what you need to lose weight.
It is enough to practice two or three times a week for 40 minutes or just walk 10-15 thousand steps a day.
Rule # 33: be careful with cheat meals
If you took up proper nutrition and began to lose weight, then hold out for at least a month or a month and a half without violations - this will help avoid breakdowns. A cheat meal, or “loading” day as it is called, is one such violation and is best planned in advance, such as for breakfast on Monday. That way, you know that you are eating exactly 200 grams of certain foods you want, and you can safely return to your diet.
When you have not completely rebuilt your body for proper nutrition, such a “loading” day can become a habit, so strict control is needed here.
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