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System of questions Nutritsiologist Ekaterinы Jensen
“Eat is necessary to live, not to live, to eat,” – this principle is adhered to by the nutritiologist Catherine Jensen in the preparation of nutrition programs. To each person, it suits individually and makes a menu based on his preferences and capabilities.
But at the same time, it has general recommendations that are gradually implemented in the life of everyone who turned to her for help. Weight depends on how much we eat and what we eat.
Calorie counting does not need to be hung up. Otherwise, life will turn into a process of weighing products and summing up their calorie. But to adhere to a certain amount of portions is still worth it.
One meal should consist of two handfuls of foods or prepared meals. A maximum of three if it includes fruits and vegetables, which are usually bulky but non-calorie.
DepositPhotos
How to lose weight by 5 kg per month There are recommendations for the quality of food, which is not limited only to the prohibition of fast food and soda.
In accordance with these rules, the first month can be lose 5kg All sorts of diets. And in principle, it is better not to adhere to the diet, because after their completion, the weight returns. To get rid of it forever, you need to change the system and approach to nutrition.
When you start losing weight, you need to understand that lose 5 kg in the stomachThe legs or sides are extremely impossible. The body will lose total mass and lose volumes in all parts of the body. To make it proportional, fit and figure skate, you need to add exercises to all muscle groups and stretching to proper nutrition.
See examples of exercises in our next articles. Cardio and strength are more prepared, and less can start with the basics of yoga or Pilates.
But at the same time, it has general recommendations that are gradually implemented in the life of everyone who turned to her for help. Weight depends on how much we eat and what we eat.
Calorie counting does not need to be hung up. Otherwise, life will turn into a process of weighing products and summing up their calorie. But to adhere to a certain amount of portions is still worth it.
One meal should consist of two handfuls of foods or prepared meals. A maximum of three if it includes fruits and vegetables, which are usually bulky but non-calorie.
DepositPhotos
How to lose weight by 5 kg per month There are recommendations for the quality of food, which is not limited only to the prohibition of fast food and soda.
- Replace ordinary bread with whole grain with the maximum number of seeds and seeds.
Fortunately, now in stores a large selection of bakery products. Instead of a white bun or ordinary gray, you can buy a healthier bread. The more fiber in it, the better. In general, it is ideal if it is also baked on leaven, and not on yeast.
DepositPhotos - Replace coffee, black tea with herbal, green teas and chicory.
Get rid of your addiction. Coffee negatively affects the cardiovascular system, hormonal background and metabolism. This is an artificial energy, addiction to which causes a state of apathy in case of not receiving the next portion.
DepositPhotos - Drink in the morning on an empty stomach a glass of water with lemon juice.
It will start the digestive system, alkalize the body and cheer up perfectly. Water should be at room temperature, juice - no more than half a lemon.
DepositPhotos - Introduce nuts and healthy fats into your diet.
From fats depends on the condition of the skin, hair, nails. Eat walnuts, almonds, unrefined vegetable oils: olive, flaxseed, sunflower, pumpkin. And also butter.
DepositPhotos - Replace the salt "Extra" with marine or conventional large without preservatives.
- Gradually replace meat with fish and chicken.
Meat is considered a fairly heavy product for the body, but it serves as a source of protein. There is an alternative: get protein from fish and poultry. Ideally, the latter can also be replaced with legumes, eggs, cheese and seeds.
DepositPhotos - Instead of marshmallows, candy, marmalade, eat dried fruits and dark chocolate.
The first group of products contains a lot of sugar, which is addictive and harmful to health. You like sweets - eat dates, dried apricots, figs, one slice of dark chocolate a day.
DepositPhotos - Increase the amount of vegetables in portions, reducing the amount of starchy and grains.
Give preference to unprocessed cereals: brown rice, bulgur, buckwheat, quinoa, barley. Instead of white polished rice, sequin and mesh. Oatmeal is also better to take ivy rather than extra. - Keep your alcohol consumption to a minimum.
It does not bring anything good: edema, dependence, intoxication, poisoning, metabolic disorders.
DepositPhotos
In accordance with these rules, the first month can be lose 5kg All sorts of diets. And in principle, it is better not to adhere to the diet, because after their completion, the weight returns. To get rid of it forever, you need to change the system and approach to nutrition.
When you start losing weight, you need to understand that lose 5 kg in the stomachThe legs or sides are extremely impossible. The body will lose total mass and lose volumes in all parts of the body. To make it proportional, fit and figure skate, you need to add exercises to all muscle groups and stretching to proper nutrition.
See examples of exercises in our next articles. Cardio and strength are more prepared, and less can start with the basics of yoga or Pilates.