How to go on a diet to eat. Simple rules for successful weight loss

The desire to lose weight is a terrible force, but it can sometimes transform into an impossible dream, with the memories of which we can only sigh. Most women who want to tidy up their figure never start a diet, because they do not know how to do it right. They are also very confused by the fear of the unknown, the feeling of hunger and the torment of exercise. However, all these "monsters" of our consciousness can be easily dealt with.

Before you start eating in a special regime, you need to adequately assess the state of your body. Look at yourself in the mirror, weigh yourself, take special tests that will help you determine ideal weightand make sure you actually have fatty deposits to get rid of. Often, girls are too self-critical and try to lose weight even when it is not necessary or even impossible.

If you are completely convinced that there are still excessive fat reserves in the body, then you need to be very scrupulous in choosing a technique that will allow you to get rid of them.

The ideal option is to visit a nutritionist, who will make an individual diet for you personally, taking into account your initial and desired weight, health status, taste preferences in food, daily routine and many other factors.

If, for some reason, you cannot trust a specialist, you should use ready-made diets, of which there are more than ten thousand on the Internet.

Diet selection rules:

The real solution to all problems with overweight occurs in only 18% of people who decide to try dieting. A quarter of all those who are losing weight cannot withstand dietary meals for more than a month, and 10% can follow the diet for 2 months.

Consequently, express diets and mono-diets, which imply a very strict and meager diet, are not suitable for you, following which you can drop in a matter of days everything that you have been "eating up" for many months, or even years.

Such techniques do not work, since all the kilograms that you can get rid of with backbreaking work will return immediately after the diet. This is explained very simply - while observing the weight loss system, the weight will go away, but this is not fat, but water, toxins and muscle tissue.

Auspicious days and a positive attitude

On such a food system, metabolism is significantly slowed down, and after returning to a normal diet, the body begins to very carefully convert each calorie into fat cells and store them under the skin in case of another hunger strike. In addition, even a week spent on buckwheat, apples, kefir or other low-calorie food can cause irreparable harm to health.

You need to choose only balanced and long-term diets, which, after stabilizing the weight, can be followed at least for the rest of your life.

When you have decided on a diet, you need to undergo a medical examination to make sure that you have no contraindications to adhere to it. Only then can you proceed to the next stage of preparation.

There is such a concept in dietetics as "favorable days" for starting a diet. For women, this will be the first phase of the menstrual cycle, since it is at this time that metabolism accelerates, a surge of strength and energy is felt, the body is in perfect order. During PMS, it is generally not recommended to start losing weight, since during this period hormonal surges can greatly affect mood, and when combined with culinary deprivation, you can even become depressed. Pick one of the Mondays at the beginning of your menstrual cycle and get slimmer from that day.

Try to mentally set yourself up that the diet is good for you and will be a reward for the body, not a punishment for it. Do not think that you will not succeed, believing in yourself will not only cheer you up, but also help you lose weight faster.

Psychological preparation includes the following items:

mood for a positive result;
the perception of diet as an improvement in the quality of life, rather than a punishment for gluttony;
eating with pleasure and without self-flagellation;
complete absence of annoying factors and psychological pressure.

Mistakes that you should not make while losing weight

Purposefulness is undoubtedly a wonderful trait, but sometimes it can play a cruel joke with those losing weight. When you are serious about losing weight and choosing the most suitable diet for yourself, it may happen that special diet is not enough for you to achieve results. Remember that laxatives, diuretic pills and all kinds of dietary supplements will not bring any benefit for weight loss, in addition, they can be unhealthy.

The same goes for grueling workouts in the hall. If you did not have a love of sports before losing weight, excessive physical exercise will not give you anything good. Not only will they stimulate the breakdown of carbohydrates rather than fats, you can also get serious injuries.

It is best to replace classes in the gym with walking at a brisk pace, jumping rope and others simple exercisesthat will be given to you without difficulty. This will help keep your muscles and skin toned and not make you feel worse.

Sample diet menu for weight loss

For weight loss, it is important to adhere to not only food, but also drinking regimen. It is very simple to calculate the amount of clean water you need per day, for this you need to take your real body weight - for every kilogram there is 30 g of liquid. You need to drink in small sips, half an hour before a meal and an hour after it.

Having started the diet correctly and observing all its rules, you can smoothly switch to healthy nutrition and never worry about being overweight again. Reviews and results of losing weight confirm that after 2 months of the nutrition system, completely new, correct eating habits appear. You will no longer want to gorge yourself, feast on sandwiches with sausage and cakes, and it is precisely such products that spoil our body with ugly folds of fat. Eat tasty and healthy food and be slim!

Everyone knows that in order to lose weight, first of all, it is necessary to radically revise the diet. But to limit yourself to certain products, when all the household members gorge themselves on goodies in the evenings, sometimes it is simply unrealistic. Where to get willpower and iron motivation so as not to break down? Really working advice from a psychologist will tell you how to go on a diet and withstand this test until the very end.

Choosing a motivator

Only the right motivation can help you lose weight by dramatically changing your diet. It is she who charges with energy and enthusiasm, allows you to focus on the end result and achieve it by any means. Therefore, if you do not know how to go on a diet, if there is no willpower, start by making a cherished list.

Include in it all the reasons that make you fight overweight. Moreover, the minimum number of points is 10. This is necessary so that, as soon as one of the motivators fades at some stage, you, having looked at the list, are immediately inspired by another.

To make things easier, here are some very powerful motivators.

Improve health ( excess weight - this is shortness of breath, aches throughout the body, frequent colds and other problems).
Show perfect figure in a swimsuit.
Attract the attention of men.
Put on your favorite jeans from your past life.
Admiring yourself in the mirror.
Look better than a friend (neighbors, colleagues, sisters, rivals)
Compare yourself today with your future and be proud of the results achieved.
Keep an online diary so that you will not be ashamed in front of others to publish your results.
Finally flunk social media beautiful photos with a perfect figure.
Prove to your ex that there is still willpower (like a beautiful figure).
To be the most stunning on the beach this summer.
After all, buy that beautiful dress in the shopping center, which is now 2 sizes smaller.

To force yourself to diet, read over and over again the motivators that matter to you. Wake up - dream of losing weight. Going to work - imagine yourself to be built. Talking to your friend on the phone - think about how surprised she will be when she sees your changed figure. Falling asleep - create images from the compiled list. This is the only way to achieve what you want.

As a motivation, you can hang posters of slim and beautiful girls and every time to anger yourself that you are far from them. But, as practice shows, the toughest stimulus is a photo of your ex's girlfriend, who has amazing curves of an amazing body ... Are you feeling weak?

From the world of stars. John Travolta (American actor) doesn't like dieting. But the profession requires you to always be in shape. Therefore, in order to maintain a figure, he reduces the portions of his favorite dishes. If, for example, he wants a cheeseburger, then he eats only half of it.

Choosing a diet

The incentive has been selected, the motivators have been specified. The next step is to choose the right diet.

If you have eaten half a bar of chocolate every day for 25 years of your life, it is simply unrealistic to take and give up this habit. Therefore, approach the choice of diet very competently. Don't imagine your diet without a piece of bacon - it will allow you to eat it. Love milk - will come in handy.
Even if there is no money, you can always choose a budget option nutrition. This is not an excuse for not losing weight. and buckwheat cost a penny.
and - not your path. Avoid them. You will get nothing but frustrations and frustrations from them.
Choose long-term, gentle regimens that will ensure slow but permanent weight loss. As a rule, there is an extensive list of approved products that will allow you to withstand the test to the end.
Make a detailed menu according to the chosen diet. Rate it: will such a diet suit you?

So you have to shove through a lot of information in order to go on a diet that you can endure to the end.

Modern reality. Unfortunately, today many young girls are fanatically worshiping beauty standards. According to statistics, beauties who are not yet 25 years old are more afraid of being overweight oncology, nuclear war and even the death of their parents.

Preparation

Once selected, you need to prepare yourself mentally and physically. At this stage, you will have to change not only the daily routine, but also the way of thinking.

Moral

The already compiled list of motivators, which needs to be revised more often, will help to set yourself up for weight loss.
Read the stories of people who inspire others with their example and were able to lose 30, 40, or even more kilograms.
Watch films about such heroes.
Find your old photos, where you are captured young, slender girl flawless, admire them. And then immediately look into the mirror and be horrified by your ugly folds of fat.
Write down your parameters in a special diary: weight, chest, waist and hips. And next to it is the end result you are counting on.
Choose from the wardrobe any things that have become small for you, and try to fit into them.
Enlist someone's support (family, family, loved ones, girlfriends).

Physical

Gradually train yourself to drink plenty of water - up to 2 liters per day.
Move more: walk a few stops, skip the elevator, wash floors without a mop, etc.
Play sports that you enjoy:, etc.
Treat yourself to spa treatments, tanning in a solarium, anti-cellulite massage - all this is very pleasant and at the same time will benefit the body.
Gradually give up foods that are on the prohibited list in your diet.

Preparing for your diet properly will increase the chances that you will be able to handle it and not break down. Much will depend on the first days.

Did you know that ... the effectiveness of any diet without motor activity and exercise - almost zero?

Diet start

What is the best way to start losing weight so that on the second day you do not overeat forbidden goodies and hate yourself for weakness?

A series of holidays are not the best days to follow a diet. Guests, a feast, it is inconvenient to refuse a treat ... However, like a vacation. Choose an ordinary period in your life, which is notable for routine, and the next celebrations will not be soon.
As for the day of the week, it is better to go on a diet on Monday - it is so convenient to count the weeks and tie the result to them. And morally it's easier.
Remove everything from the refrigerator harmful productsso they don't seduce you.
Ask your family not to crunch chips in front of the TV in the evening and not invite them to the karaoke bar, where it will be difficult to refuse a glass of beer.
Reward yourself for a day without a break. Trust me: a piece of chocolate and a slice of your favorite bacon will not make you fat if all other principles are followed.

The most difficult thing during a diet is not even the feeling of hunger, which can be stifled by the same motivators. Harder to deal with side effects fasting. For example, what to do if you have been twisting your stomach or having a headache for several hours in a row? First, something to eat - gnaw or eat a handful of nuts. Second, take a pill. If the symptoms recur the next day, you need to interrupt (for a while!) The diet and undergo medical examination so as not to harm your health.

An interesting fact. The fear of gaining excess weight has its own name - anophobia.

Reality and expectations

In order not to break down, initially set yourself up for the fact that instant weight loss does not happen. All of these are a difficult test for the psyche and the body, which does not end with anything good.

There is a very useful formula. According to studies, the most correct and safe weight loss is minus 1 kg per week. So determine for yourself the figure for how much you plan to build. 15 kg? Divide by 4 - you will have to wait about 4 months for the result. Yes, this is long enough, but at the same time you will initially count on this and not wait for miracles. But what a joy it will be to achieve the desired effect ahead of time (this is usually the case for those who are determined to reach the end).

Through the pages of history. Of the noble ladies who entered russian history, Princess Dashkova, an associate of Catherine II, was the first to actively lose weight on diets. She loved to arrange for herself fasting days on water and red wine.

As you can see, it will take a lot of effort to lose weight at home. But, rereading motivators, you need to understand that they are simply necessary. Stop hiding your body in baggy sweatshirts and look 10 years older than your age. Stop turning off the light every time, undressing in front of your loved one and embarrassed by your folds on your stomach and sides. Life without the hated pounds is a bright, beautiful wardrobe that emphasizes the ideal figure; it is the absence of complexes and the sea of \u200b\u200badmiring glances. Is this not an incentive to go on a diet in the near future?

The question of how to go on a diet, lose weight, develop willpower and motivation worries many. This will require knowledge of the basic laws of menu design, sports and proper physical activity. At first, problems may arise, but if you go on a diet that takes into account all the features, you can lose weight without harming your health and get beautiful figure.

What is diet

It is worth remembering that the process of losing weight does not necessarily involve fasting. You should not exhaust yourself and eat only once a day, because this will not give a positive result. Dieting includes: maintaining an active lifestyle, calculating calories accurately, providing the body with all important vitamins, nutrients, and also positive psychological attitude.

How to force yourself to go on a diet

The right mindset will help you avoid the temptation to eat a prohibited food. In order not to break down, you need effective motivation for a diet:

Set a goal and assign a reward. When a person knows that something pleasant awaits him at the end of the journey, it is easier for him to withstand a difficult test. The main thing is not to gain pounds again after losing weight. Let it be a non-food prize.
Show willpower.
Constantly maintain the obtained result.
Go on a diet with someone (girlfriend, mom, husband).
Avoid food temptations.
Praise yourself for every day you survived.
Suppress emerging anger.

Moral preparation

To interrupt the process means to gain the lost pounds again. Sometimes weight comes back with depression, so it is very important to go through the process without interruption. How to tune in to a diet psychologically:

Write your goal down on paper.
Come up with motivation.
Look for clothes 1-2 sizes smaller in the store.
Do not go on a hunger strike.
Inquire about stories of people who have lost weight.
Don't get hung up on the result.
Don't beat yourself up for losing weight more slowly than you'd like.

Physical training

An important point is both the psychological attitude and physical training to the diet. Cutting back on portions of food will cause stomach discomfort, which has had time to stretch. To facilitate the process of losing weight, you should do the following:

Drink up to 2.5 liters mineral water daily.
Gradually reduce portions so that the body has time to get used to.
Replace unhealthy foods with healthy ones.
Don't skip breakfast.
There are more vegetables rich in vitamins.
Eat while sitting at a slow pace.

Slimming motivators

How to go on a diet? Effective psychological tools will help you decide on a multi-day test. Diet motivators:

Deciding why losing weight is important. Each has its own reason.
Choose your pace of weight loss.
Show patience.
Exercise your body.
Find support from loved ones.

How to go on a diet to lose weight

Proper nutrition and sports will help you get rid of extra pounds. No need to go on a hunger strike: you need to exclude unhealthy foods, sweets, fried foods and love healthy food. It is worth reducing the amount of carbohydrates and fats in the diet, and also counting the number of calories in each product. Dieters often have a brutal appetite. It is better not to overeat, but to snack on lettuce, cottage cheese or a boiled egg.

How to start a diet

Ideally, you need to gradually wean yourself from foods high in calories, carbohydrates, fats, replacing them with healthier foods with low energy value. It is worth deciding where to start the diet in order to eliminate possible stress for the body. Below are the basic steps:

Choose a suitable diet.
Change the menu smoothly это it may take several days.
Go on a diet now, not Monday.
Take into account the individual characteristics of the organism.
Get rid of the habit of eating in front of a computer or TV.
To do physical exercises.

How to choose the right diet for weight loss

Find effective method losing weight isn't easy. Going on a hunger strike is not an option, so it is better to balance your diet. To choose the right diet, the following factors should be considered:

previous experience;
taste preferences;
financial opportunities;
health status;
the duration of the diet and its effectiveness;
the presence of foods that cause allergies.

When is the best time to go on a diet

Start losing weight on Monday is a great plan, according to British scientists, but it is not for everyone. Best time for a diet - a weekend when a person is in a relaxed psychological state and can control food. The most unfortunate period for losing weight are the holidays and the days that follow them. The stomach has time to stretch, so the diet causes additional stress. In order not to break down by the third day of the diet, you should wait until the body gets used to everyday life.

How to diet to lose weight

Physical exercises Is a surefire way to lose weight. However, to achieve good results, the body needs nutrients to provide energy. What dietary foods should be consumed while losing weight:

Fiber. Just 20 grams a day can help reduce hunger and reduce the risk of obesity.
Protein-rich foods. They are especially good for breakfast.
Monounsaturated fatty acids that strengthen the heart and provide energy.
Water helps the body burn calories faster.

You also need to eat more foods rich in calcium and vitamin D - these substances play an important role in the process of weight control. A valuable vitamin that prevents heart disease, memory loss and chronic pain, it is indispensable when performing sports load... Its deficiency interferes with the action of the hormone leptin, which sends signals to the brain that a person is full.

Daily Vitamin D Dose:

from 19 to 49 years old ̶ 200 mcg;
50-70 years ̶ 400 mcg;
71+ ̶ 600 mcg.

Proper nutrition on a diet

A well-thought-out menu directly affects weight loss. Separate meals help to lose extra pounds and improve health. It remains to decide what to eat during the diet:

whole grain cereals;
fresh fruits, vegetables rich in fiber;
light soups;
nuts;
avocado;
fish, steamed poultry;
cottage cheese, milk;
greens;
legumes;
seafood;
eggs;
low fat yogurt;
drink green tea.

In order to lose weight, you need to exclude, well, as a last resort, minimize the use of foods and dishes from the following list:

fried food;
potatoes;
pasta;
butter;
sweets;
white bread;
carbonated drinks;
flour;
alcoholic (except dry wine);
coffee;
sausage;
sugar;
pickles.

Physical exercise

Fatigue, low activity, poor concentration are the main problems of people who sat on strict diet... Doing sports at full strength will not work here, even if the right motivation... You can train at home, in a standing position, or sit on the floor. The most effective physical activity for dieters:

Warm up. You can perform the simplest actions: sit down, stand up, bend over in both directions, massage muscles, etc.
Interval training... Exercise alternates with short rest periods. The procedure is as follows: 60 seconds of increased load are replaced by 30 seconds of rest and vice versa.
Run. Helps to lose weight in the buttocks, hips, waist, strengthen the heart muscle and improve well-being.
Stretching. The musculature needs it to maintain its elasticity. You can try to sit on the twine (at least conditionally). The effect will be noticeable in a week: the skin will become firm and visibly tightened.
Yoga. A great way to recharge and lose weight.

Video: How to set yourself up for a diet

Overweight - the problem of a quarter of the female population of our country, at least so many beautiful ladies believe that they should get rid of a few centimeters. However, not everyone begins to actively tidy themselves up after the discovery of "fat gain", most of them cannot tune in to positive changes in their lives.

It is hard for women to deny themselves their favorite treats, and sometimes it is impossible. Most often, they think that diet is a terrible torture, they perceive it as a punishment, which does not allow them to start eating right. Having learned that the calorie content of the diet will be reduced by a quarter, the girls involuntarily begin to feel hunger, and after all, they will have to hold out on this food for at least several weeks!

Coping with all fears can be easy and simple if you know where to start and how to prepare yourself for losing weight mentally and physically. There are several simple rules, adhering to which, you can quietly switch to a healthy diet and lose all extra pounds effortlessly.

Diet as reward, not punishment

Many ladies begin to limit themselves to food as a sign of dissatisfaction with their bodies. They're angry that they don't look like the swimsuit model on the cover of a magazine.

Remember, it doesn't have to be. Before going on a diet, you need to understand that this will not be a punishment for your body, but a manifestation of love for it. To lose weight easily, you need to treat yourself with respect, only then you can achieve high results.

You don't need to start a diet when you have:

stress;
depression;
apathy;
sleep disorder;
nervous exhaustion and other emotional problems.

You can start adhering to any nutritional system only if you are not sick and in a good mood. Seeing the first results of your efforts, you will begin to respect yourself even more, the risk of failure is minimized.

Preparing the body for limited nutrition

It will be very easy for you to calculate the daily energy requirement; there are special tables and formulas for this. To start losing kilograms, the amount of calories needed per day must be reduced by 25%, so you can make your body more attractive without harm to health. However, the transition to new regime nutrition should be implemented gradually.

Two weeks before starting the diet, exclude fried, fatty, salty, smoked, alcohol and sugary carbonated drinks from your diet. This should be done without haste, every day you can remove one product from your usual diet. At the same time, increase the amount of vegetables and fruits on your table, fermented milk products, cereals and cereals.

Valuable advice - store healthy food in transparent containers and bags, and junk food in opaque ones or wrap in foil. This will increase the likelihood that you will eat a healthy product by as much as 30%!

We select the right dishes

You can reduce the amount of calories consumed without psychological discomfort using special dishes. At home, you can do this quite simply, you just have to buy small plates and snack devices for yourself, a spoon can be dessert. You will eat a lot less, but still feel full. This is due to the fact that, first of all, we "eat with our eyes", our brain perceives not the weight of food, but its volume. A full small plate feels better than a half-empty large one.

Interesting to know: By hanging a mirror in front of your dining table, you will eat about 20% less and still be full. Psychologists recommend this technique as an effective method to reduce the calorie content of the diet.

Color matters

It turns out that the color of the dishes we eat from also matters. Dark tones of red, blue and green - perfect option for those who do not know how to force themselves to eat less food. The secret of this technique is that we want to fill a dark plate less than a white one - it is visually already full. Therefore, we will put a small portion on it.

What to do in order not to break

A diet breakdown occurs in most women who follow it. This happens for various reasons, mainly due to the illusory perception of the meaning itself healthy eating... Extra pounds on most diets go away most rapidly in the first weeks, then the scale arrow stops. This makes us sad and we return to our normal diet.

Before starting a diet, it is worth remembering:

Weight stops dropping rapidly after a week or two.
Ideal values \u200b\u200bare minus 2-4 kg per month. If you lose more, it is dangerous to your health.
All the pounds you have lost can come back from the diet if you start to overeat.
To stay slim, you need to eat healthy every day.

Having dispelled all illusions for yourself, you can start working on the loss of extra centimeters. Since you need to go on a diet not only to lose weight, but also to improve your health, it is best to consult with a specialist and choose the most suitable nutritional system for yourself.

Do not forget that for every kilogram of weight lost, you must praise and pamper yourself with something. This will give you an incentive to continue working on yourself.

As a reward for lost pounds, the following is suitable:

a new wardrobe item or accessory;
a trip to a masseur;
visiting a fashionable restaurant (high prices will not allow you to overeat, and the atmosphere will make you feel like a real princess);
a trip to an interesting place.

As an exception, you can even eat a non-diet meal, just no more than half a serving. This will make it easier for you to fight the weight.

Choosing the right diet

Only a correct, balanced and healthy diet will help you become healthier and slimmer. A dietitian will tell you which food system to choose, an appointment with this specialist is inexpensive, therefore you do not need to refuse his help.

Remember that any food, even dietary food, should bring you pleasure. If you do not feel it, then it is best to change the diet. Maintaining the body in good shape, being slim and fit is very easy if you love yourself and wish your body only health.

All people want to be slim, so at least once in their life they think about how to go on a diet. It is very difficult for many of us to start the process of losing weight. The problem is that we sometimes doubt which diet to go on, especially if we remember how many ways to lose weight exist today.

Sometimes there is simply not enough endurance to sustain the diet to the end. The main thing is to carefully weigh and think about everything before the process of losing weight. Therefore, today we will figure out how to properly go on a diet, which method of losing weight to choose.

How to force yourself to go on a diet?

You need to thoroughly prepare for the upcoming dietary diet, and above all, mentally tune in to dietary restrictions.

Need to think important points: what diet to go on, how to make the right menu, what exercises to perform in the process of losing weight, and so on. If a person decides to follow a diet in a moment of despair and anger, it is possible that he will fail, all his efforts will be in vain. But you don't want that, right? Everyone knows that any diet is a huge stress for our body. Therefore, it is very important to gradually get used to the diet and also gradually get out of the diet.

If a person has not prepared his body in advance, it will be almost impossible to withstand the restrictions. Therefore, before starting a diet, you need to gradually limit the calorie content of food, reducing the number of calories to the desired figure. The same should be done with the exclusion of harmful products.

What diet to go on?

This is a difficult question, since you need to individually select a method of losing weight, depending on what result you want to see. For example, if you need to lose from two to five kilograms, then a short diet is suitable, which, in combination with regular training, will quickly give results.

What diet to go on? If your goal is 15 kg or more, then here you no longer need to think about how to go on a diet, but you need to choose a lifelong menu for losing weight with obesity, that is, a balanced diet.

So, gather your will in a fist and think about how to force yourself to go on a diet and which way to lose weight to choose. Here are some helpful guidelines:

Choose the method of losing weight in which you can eat foods that are acceptable in taste and price.
Remember that not every diet is right for you. It is necessary to consult with a specialist so that the chosen nutritional system not only promotes weight loss, but also benefits health.
It is necessary to choose a diet according to your strength. If the diet has a lot of restrictions and you are not sure that you will stick to it completely, it is better to choose the easier option.
If you can temporarily eliminate your favorite foods from your diet, you can opt for a mono diet. In a short period of time, it will give a good result, but it must be remembered that the diet of a mono-diet consists of one or two foods.
If you don't have time to prepare meals, try a "raw" diet. On such a diet, you can eat raw fruits and vegetables, cottage cheese, honey, seeds, nuts, herbal teas, natural fruit and vegetable juices.

What is on the diet: nutritional rules

Now let's decide what can and should be eaten during the diet, and which foods are better to bypass. First, separate meals are encouraged. For example, protein foods (meat, poultry, cottage cheese, fish) and carbohydrate foods should be combined with vegetables. Fruit is best eaten on an empty stomach or two hours after a meal.

Before starting a diet, prepare your body. To do this, include vegetable salads in your daily diet. So you can not only activate the process of losing weight, but also heal the body. Be sure to add a lot of greens to the salad - onions, dill, celery, parsley, lettuce or basil. Eat a serving of salad before each meal, then the feeling of hunger will disappear, the stomach will be filled, and you will not overeat.

How to go on a diet: prohibited foods

Semi-finished products, sweet, smoked and fried foods - the worst enemies of figure and health. Plus, when eaten regularly, these foods trigger a new wave of hunger. It is advisable to limit the amount of salt, as it hinders the kidneys, delaying the excretion of fluid from the body.

Lightly salted dishes may seem tasteless at first, but over time you can get used to it. Caffeine on the menu if you are overweight should be minimized. The caffeine found in black or green tea, coffee promotes insulin synthesis, which affects the absorption of glucose. This can lead to an increase in blood sugar concentration and constant feeling hunger that leads to overeating.