Healthy Eating. How to Eat to Lose Fat and Stay Happy

Note this carefully: this is not a diet. This is just a way of healthy eating which can become your normal way. It will help you to get rid of excessive weight, gain beautiful shape and feel totally okay. Moreover, you won't have to torture yourself, refusing of your favourite food. And you won't need super will power for that. :) 

My fact. Following this during just one month (March - April 2013) I lost 6 kgs (72 -> 66, which is perfect with the height of 171 cm). Those lost ones never returned. During summers I usually lose 2 more kgs, due to light food and lots of water I guess.

Please mind another fact: for most of healthy people this way of eating is good during first months, i.e. it will help you get rid of excessive weight. But to save the shape, and to get more results if you want, you have to workout. I don't mean sweating at some expensive gym. Just simple exercises at home, at least 30 mins a day (not at once, you may split).

So, proper eating + movement = desired result. Without each other they're useless!


GENERAL RECOMMENDATIONS on Healthy Eating

• Don't torture yourself. Otherwise you'll feel fed up and all your efforts will go down the drain. You'll be surprised but you can eat even sweet food, just not too much and not often.
• Drink more water: 15 min before each meal (it will fill stomach for a while and so you'll eat less) and 40-60 min after each meal. Don't drink during meal! It hampers the process of digesting.
• Eat 5-6 times a day in small portions. Join your palms in a form of a cup. This is the quantity of food during 1 meal. This is not little. This is normal. Especially if you eat slowly, thoroughly chewing, and spend on this not less than 20 mins.
• Wait for the result, but it won't be immediate. Nothing good comes easily. If you want to lose weight too quickly, your organism will revenge upon you for this. If you don't want stresses for your body and mind, don't try strict diets, don't try skipping meals, don't take "super slim pills".

Healthy Eating: DETAILS

• Sleep well. An underslept person feels unhappy, weak and tries to comfort himself with something tasty - generally something sweet.
• Keep a nice mood. You surely have your ways to feel happy, remember them.
• Stay motivated. If you want to lose weight, you should have some ideal in front of your eyes. Ex. clothes you would like to wear but you can't for now.
• Have aims and interests in life. When you do something interesting, you just don't have time to think how to have another bite. It's not for nothing that those who thoughtlessly eat something in front of TV gain weight.
• Don't forget that movement is life. 15 min of simple morning workout will give you energy, evening warming up or stretching (ideally from 5 pm to 8 pm) will relax your tired body. Don't do exercises until you'll fall breahtless. :) By the way, organism spends excessive callories more willingly during moderate activity. Your tempo should be such that you can talk to someone without short breath.
• Walk more. And a bit quicker than you usually walk. Don't avoid stairs. And a calm walk in the evening will make your mood and sleep better.
• Skipping meals won't do, especially skipping breakfast. This is the most important meal during your whole day! It will give you energy till the very lunch and you won't feel like having a bite with cookies or chocolates. You can eat sweet food (even cakes) before 12. You can eat fruit and other carbohydrates only before 4-5 pm. Later you can't!
• Not eating after 6 pm is just a myth. You should stop eating 2-3 hours before you sleep. Even if you want to have something you can overcome this with just a cup of green tea or milk.

PROTEINS, FATS AND CARBOHYDRATES

P
- soy, beans, nuts, cereals...
- cheese, eggs, fish, poultry, milk...

F
- saturated (meat, milk, butter, cream...)
- non-saturated (almond and other nuts, vegetable oil...) are preferable!
- trans fats (fats created artificially, processed in industry) - fast food, chips, chocolates, cookies - try to avoid them!

C
 - "fast" (sweets, fruit, bakery) - quickly split, immediately give energy, but if you eat them too much, excessive C will turn into F!
- "slow" (cereals, groats, macaroni, vermicelli, potato etc) - slowly split, give a prolonged feeling of fullness, they're preferable!


YOUR MENU

Breakfast. P + F + slow C
Bite. Yoghurt, curd, vegetable salad, fruit or 50 g of nuts
Lunch. P + F + slow C. You can refuse of F here if you want.
Attention: those who have physical activity in the evening should obligatory have P+C during lunch. Among C potato and rice are most welcome. If you're not going to jump much in the evening you can eat P + some vegetables.
Bite. Yoghurt, curd, vegetable salad
Dinner. P + fiber. Fresh vegetables сontain lots of fiber. It's good for digesting!
NO FRUITS in the evening, remember? If you eat some banana, grapes etc, after some time do some simple exercises to spend energy you got, otherwise it'll turn into F!


CHEATING in Healthy Eating - cheat yourself properly!

Give your organism some rest sometimes. :) When a human starts putting limits to quantity or quality of his food, organism immediately pricks up its ears: "Wow! Hungry times are near. I have to save some fats, otherwise this human being will starve himself to death". After some time your weight loss stops and you can't lose more, no matter how you try, or it starts growing again!

Now time has come for a trick. Try to convince your organism that you're all right and it won't need its savings. "I'm not going to die of hunger! Hey organism, here you are, a good portion of callories. You can spend them lavishly!"

Tricks should be wise. If you eat excessively for several days in a row, you'll get quite certain outcome. If you eat your favourite things (not obligatory sweets) whole day in immense quantities, then prepare for 2 weeks of non-stop healthy eating. :)

One more trick. If you want to eat something, first make sure if that's really a hunger attack. Something resembling hunger can happen to be just boredom or low mood. Perhaps you just have to change your activity or divert yourself. Do simple exercises, drink some water, laugh a bit, have a walk, listen to your favourite music. You may find out that you don't want to eat anymore. :)

That's all! And it's not as difficult as it may seem. Just give it a try!

-------------------------
*There are people who do everything rightly according to these rules, and even a workout under a good fitness instructor's guidance, but they can't lose weight. Then perhaps they have some illnesses (like endocrinological ones) and they should consult a physician and dietologist!