How to eat right to lose weight

It is possible to lose weight with diet, fasting, exercise, cosmetic or surgical procedures, but not for long.

As soon as a person returns to their usual way of life and nutrition, the hated kilograms immediately return, bringing with them additional ones.

This is how the body reacts to the stress of reducing the amount of food and tries to protect itself in case of a recurrence of the situation. The only way to permanently gain a slim figure and at the same time remain healthy is to eat the right diet for weight loss.

Lose Weight with Health Benefits

Being overweight is not only unaesthetic, but also harmful.Excess body weight creates additional stress on the cardiovascular system, kidneys, joints, lungs.

overweight woman

In men, it provokes hormonal disorders, leads to potency disorders. In women, high weight can cause amenorrhea, infertility.

Internal fat compresses organs, disrupting their circulation and proper functioning.

Important! You can determine the amount of extra pounds using the body mass index, which can be easily calculated using special calculators or by dividing the weight (kg) by the square of the height (m).

BMI = weight (kg): (height (m)) 2.

For example, the input data is: weight = 85 kg, height = 165 cm. Therefore, BMI = 85: (1. 65 × 1. 65) = 31. 2

Value Decryption
16 or less Threat to life from exhaustion
16 - 18. 5 Underweight, need to get better
18. 5 - 24. 9 Weight is correct
25 - 29. 9 Overweight
30 - 34. 9 First degree of obesity
35 - 39. 9 Second degree obesity
40+ Third degree obesity

Having decided to get rid of unnecessary pounds, you should choose a strategy that will lead to the desired result and not ruin your health.

measuring your waist with proper nutrition for weight loss

Short term diet in this caseis not a good choice. Such diets are usually unbalanced, require tremendous willpower and after getting out of them (within a certain time) the weight returns again.

Side effects from diets or taking special medications are:

  • vitamin deficiency, leading to hair loss, brittle nails, disruption of internal processes in the body;
  • skin problems - peeling, acne, seborrhea, loss of firmness;
  • general malaise - dizziness, trouble concentrating, loss of energy, irritability. exacerbation of chronic diseases.

It is also difficult to morally endure a period of deprivation and refusal of favorite food, especially when you have to cook food for the family or dine surrounded by colleagues. Attending holidays and friendly gatherings turns into torture.

Important! The optimal way to gain harmony, preserve beauty and well-being is to switch to proper nutrition.

By following its principles, you can easily lose weight without experiencing the pangs of hunger.

A balanced menu saturates the body with all the necessary nutrients, and weight loss goes without prejudice to well-being.

Nutritional Principles for Weight Loss

Compliance with these rules will not lead to rapid weight loss, but the result will be stable and long-term.

time to switch to a new diet for weight loss

Gradually reorganizing to a new diet, the body will get used to a healthy menu and stop demanding "harmfulness", especially since the list of permitted foods allows you to cook delicious food.

Food should be varied,you shouldn't get hung up on one type of porridge or a certain set of vegetables and fruits. It is advisable to choose the latter according to the season, giving preference to apples and cucumbers grown in the surrounding areas.

Strawberries or potatoes from Egypt or Turkey are stuffed with preservatives.They do not contain the same amount of vitamins and minerals as natural, but perishable counterparts.

Eat small and often

Eating disorders is one of the most common mistakes when losing weight.

Complaints are often encountered: "I eat once a day, but the weight is only growing. "In order for the body to easily part with reserves for a "rainy" day, the body needs to make it clear that hunger is not expected.

The daily diet should include three full servings of food (breakfast, lunch and dinner) and two to three snacks.The intervals between them should be distributed evenly, based on your daily routine.

a complete diet for proper nutrition for weight loss

On average, it will be 3-4 hours.Such a schedule allows you not to starve, which means it prevents bouts of poorly controlled overeating and the emergence of feelings of guilt after it.


Eat nutritious yet light food for breakfast. This is especially true for people who get up very early.

Until 7 am the digestive system is still in a mode of relative rest; loading it with fatty, hard to digest food, you can get a feeling of a stone in the stomach for the whole day.


  • Any porridge. It can be boiled in milk, dried and fresh fruits, berries, nuts, honey can be added.
  • Boiled egg or omelet.
  • Cheesecakes, cottage cheese casserole, hard cheese, cottage cheese.
  • A slice of bread on which butter has been spread thinly (so that holes in the dough can be seen).

From drinking in the morning, clean water, green or herbal tea, rosehip decoction are preferred.

Freshly squeezed juice greatly increases acidity, it must be diluted with water 1 to 2 and not drunk on an empty stomach. It is better to exclude packaged ones completely, they contain a lot of sugar.


serious food for lunch with proper nutrition

By the middle of the day, the digestive system is active and ready to assimilate more serious meals, which should include protein (meat, fish), complex carbohydrates (vegetables, herbs, hard pasta, cereals) and fats.

Sample Lunch Dishes:

  • Soup with meat and vegetables (no potatoes) in broth with a slice of rye, bran bread.
  • Serving spaghetti with baked breast, cucumber and tomato salad, seasoned with olive oil.
  • Rice, fish stew, seaweed, any fruit.

At this time, it is permissible to pamper yourself with a dessert - a slice of chocolate or marmalade, eat one fruit.


Must be 3 hours before bedtime. Every carbohydrate eaten during this time turns into fat, so dinner excludes cereals and fruits.

But proteins and fiber will perfectly satisfy hunger and give a long feeling of fullness, the best foods for the last meal:

  • boiled lean meat, fish, shrimps.
  • milk and dairy products (kefir, ayran, fermented baked milk, unsweetened yogurt without additives).
  • fresh vegetable salad.

You can also eat a stew without butter and potatoes, or an egg (raw or boiled).


snack foods with proper nutrition for weight loss

Serves to quickly satisfy hunger.

This mission is great:

  • nuts (they are high-calorie, no more than 5-6 pcs. );
  • raw vegetables, berries, fruits;
  • kefir;
  • stuffed oatmeal;
  • diet bread (1-2 pcs. ) with a spoonful of honey.

This meal does not take long. You can gnaw a carrot without looking up from filling out work papers.

Give up fast food

Fast food products contain a huge amount of fats, spices, artificial flavors and preservatives, and sugar.

Taste enhancers make people want to eat another hamburger even without hunger. The same applies to most semi-finished products, ready-made salads from the supermarket.

Just one cheeseburger will "pull" more than 300 calories, and if you add a serving of fries and a milkshake to it, you get almost a daily requirement.

Most of such a meal will be "bad" fats and carbohydrates, sugar, starch, excess spices. The body will not receive anything useful, only excess weight.

Chew food thoroughly

This postulate is familiar to everyone since school.Indeed, thorough grinding of food with teeth makes it easier to digest due to the abundant saliva flow.

At the same time, the necessary enzymes for assimilation of products are released. When food is "swallowed", the body does not have time to recognize it and does not understand which juices need to be produced.

Food should be enjoyed, it will give a feeling of satisfaction. It is worth turning off the TV at lunchtime, putting aside your book or tablet.

food for proper nutrition must be chewed thoroughly

It is important to remember that the feeling of fullness does not come immediately after eating,it will take about 20 minutes. It is normal to get up from the table with the desire to go for a supplement, but you should not do this.

Drink water

Milk, tea, coffee, compotes, drinks are food.Only pure, non-carbonated water is considered to be drinking. An adult needs to drink it at least 1. 5 liters per day under normal conditions.

People often confuse the feeling of hunger and thirst, so before you put something in your mouth, it is worth drinking a glass of water: perhaps the desire for refreshment will disappear.

Adequate amount of water accelerates metabolic processes,helps to preserve skin turgor, is an excellent prevention of edema and cellulite in women.

It is important not to lean on salt - sodium chlorine retains fluid in the intercellular membranes. In this case, you can wake up with a swollen face.

Keep track of your balance

When choosing products for the daily menu, it is important to pay attention to the ratio of fats, carbohydrates and proteins:

  • Proteins are divided into vegetable (nuts, legumes, mushrooms) and animals (meat, milk, eggs, fish).It is preferable to monitor their equal presence in the diet. The total amount of protein for an adult per day is per 1 kg of body weight 1 gram. Its total share should not be less than 14% and more than 17%.
  • Fats are also categorized by origin, just like proteins.They are sources of unsaturated acids involved in the construction of cells throughout the body, hormonal metabolism. Fat consumption of less than 30% of the diet can cause depression, skin problems, decreased brain activity and . . . excess weight. It is desirable to keep the balance between animals and plants in a 70/30 proportion.
  • Carbohydrates are the basis of the diet, they should be consumed at least 60% of the total amount of food.Cereals, durum wheat pasta, non-starchy vegetables and fruits, whole grain and yeast-free bread are considered safe in terms of weight control.

There are mobile phone applications that automatically monitor your power balance.

All you need is to enter the name and amount of food eaten into the program in a timely manner.

Calculation of daily calorie content of consumed products

The arithmetic for weight loss is simple: You need to consume less calories than you burn in a day.Too much deficiency can inhibit weight loss, the body goes into a "economical" mode.

Calories are not only consumed when cycling or running. Maintaining body temperature, digestion, breathing, brain function and other life processes also require energy.

It is important to take into account the lifestyle, work specifics, physical data when calculating calories.

A miniature girl working all day at a computer will feel fine using 1100-1200 Kcal, while a 190 cm tall man working as a loader will not last long on such a diet.

You can use the online calculator to calculate the rate.200-300 units should be subtracted from the obtained indicator. Such a deficit will be enough for a systematic, painless weight loss.

Slimming Products

Some products seem to be specially created for those people who decide to become slimmer. They quickly saturate, are beneficial for the body, rich in essential nutrients and at the same time low in calories.


It removes excess fluid, improves peristalsis, lowers cholesterol. Cabbage is slow to digest and gives a long feeling of satiety.

For some people, eating it fresh can cause bloating or flatulence. In this case, white cabbage is stewed, fried with breadcrumbs or boiled.

All varieties of this crop are good for weight loss: Brussels sprouts, colored, blue, broccoli. The average calorie content of the product is 30 Kcal / 100 g.


A valuable source of easily digestible protein and Omega-3 acids. Marine species are rich in iodine, which is beneficial for the thyroid gland.

Lean varieties should be chosen:

  • hack;
  • pollock;
  • blue whiting;
  • crucian carp;
  • pike perch.

Sometimes you can also afford more fatty fish: mackerel, salmon, trout, any kind of red fish. Boiled, baked or fried in a small amount of oil, it will be an excellent addition to salad or porridge, a dinner option.

Fish should be consumed at least once a week, preference should be given to unfrozen product. Approximate calorie content from 80 to 280 Kcal / 100 g.


A herbal drink can replace coffee.

Properties of chicory:

  • stabilizes blood sugar levels;
  • removes toxins;
  • gives strength without rollback effect;
  • improves bowel function;
  • increases skin turgor and muscle tone.

Its nutritional value is only 11 calories per 100 ml of drink. You need to drink it without sugar, with a spoonful of honey. You should not get carried away with such a coffee analog, but 1 serving per day is permissible for weight loss.


This cereal contains 18 valuable amino acids, zinc, potassium, selenium, phosphorus, vitamins. Buckwheat porridge reduces sugar, cleanses blood vessels, normalizes blood composition.

It is best to sort out the cereals, rinse, pour boiling water and wrap them in pillows for 3-4 hours. So it will retain the maximum of useful components.

Another option is to pour the prepared cereal in the evening with kefir in a ratio of 1/1, in the morning a healthy and hearty breakfast will be ready. There are only 110 calories in 100 grams of porridge cooked in water.


Popular weight loss product to choose carefully. In the correct muesli, the flakes should not be fried.

Of fruit additions, raisins, apples, pears, dried apricots are preferred, but bananas should be avoided. Dry product in the amount of 5 tbsp. l. There are 300 calories (100 g). This is a lot, but if you eat a little of them for breakfast, there will be no harm.

Forget about these products

When switching to proper nutrition and wanting to lose weight, you will have to cross it from the shopping list:

  • mayonnaise, ketchup, ready-made sauces (many spices and chemicals);
  • packaged sodas and juices (lots of sugar);
  • sausage, sausages (spices, salt, hidden fats);
  • smoked fish (chemicals, salt, spices);
  • confectionery, except for dark chocolate, marmalade, marshmallow (sugar, preservatives, flavors, dyes).
  • white bread, rolls, wheat pasta (starch).

Anything that tastes too strong should be eliminated from the diet. Spices, salt provoke edema, stimulate appetite.

In winter, sauerkraut or seaweed, homemade pickles (a little bit) are allowed for lunch, it is advisable to refrain from store analogues.

What products will help you lose weight more effectively?

Some foods contribute to weight loss, they are recommended to be consumed regularly during the period of weight loss:

  1. Green tea without sugar- reduces hunger, removes toxins.
  2. Cinnamon- helps to overcome the desire to eat something sweet.
  3. Ginger- improves metabolism, it can be put in tea instead of lemon.
  4. Oatmeal- a minimum of calories combined with a large amount of fiber gives you a feeling of fullness for a long time.
  5. Vanilla- fights the need for sweets.

Remember that there are no fat-burning foods.


Proper nutrition for weight loss is a simple system that will allow you to lose weight without harming your health, will help you get rid of problems with well-being and tone.

It is difficult and unpleasant to follow the rules at first, but then healthy eating will become a habit.