Effective advice from a nutritionist on where to start losing weight, how to eat right and lose weight

Advice from nutritionists on proper nutrition

A consultation with a doctor will help you start the process of losing weight correctly, who will individually find out the reason for weight gain and suggest a suitable method of losing weight. There are a number of tips that many nutritionists adhere to. The following rules must be followed:

• give up fast food;
• eat fruits and vegetables;
• be sure to have breakfast;
• Eliminate soda from your diet.

Experts recommend paying special attention to drinking water, which is necessary to speed up metabolism, break down fats, and remove toxins. It is advisable to drink one liter for every 30 kilograms of weight. Here are some healthy eating tips:

• limit the consumption of sweets;
• exclude flour and fatty foods;
• arrange fasting days;
• remove late dinner.

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Basic rules for following a diet

According to statistics, only about a third of those who go on a diet follow through. The rest either regularly violate its rules, or even stop it altogether ahead of schedule, without achieving any noticeable results. A great desire and focus on success will help bring the matter to its logical conclusion, as well as some tips on how to follow a diet correctly so as not to fail ahead of time.

It is known that the best diet is the one that has a positive effect. The obvious result is the best incentive that fuels the willpower and determination of those losing weight in the fight against excess weight. It should be borne in mind that on any diet you can achieve noticeable results if you strictly follow several rules:

• To make your diet easier to follow, choose one that includes foods you enjoy.
• To make the diet more effective, it is necessary to combine it with physical exercise, this will speed up the metabolism and activate the fat burning process.
• If you choose a strict diet, do not stay on it longer than prescribed.
• It is important not only how to diet correctly, but also how to eat after it. It is necessary to continue to monitor the quantity and quality of food to avoid returning to your previous weight.

Advice from a nutritionist on where to start losing weight properly

It’s good when a person has motivation to lose weight - this greatly helps the weight loss process. In its absence, a qualified psychologist will help you decide on the task. To start the process correctly you should:

• know what result you want to get in kilograms or reduced centimeters;
• combine weight loss techniques with the capabilities and characteristics of the body;
• draw up an action plan and decide on deadlines.

Tips for proper nutrition for weight loss prescribe:

• keeping the calorie content of food to no more than 2500 kcal per day;
• exclusion of large amounts of vegetable fats;
• removing alcohol from the diet;
• limiting potatoes, porridge;
• increased physical activity;
• consumption of fermented milk products, natural juices;
• introduction of vegetables to the menu;
• use of rye bread.

English diet for 7 days

The first two days, as well as the last, are fasting days. Menu example:

Breakfast: a glass of milk (of course, low fat), a piece of “black” bread.

Lunch: milk (glass).

Afternoon snack: see breakfast.

Dinner: a glass of tomato juice.

The next two days (the third and fourth, respectively) will be protein days. Sample menu for them:

Breakfast: tea, rye crackers.

Lunch: two hundred grams of chicken secondary broth, boiled chicken breast (two hundred grams), a slice of rye bread.

Afternoon snack: a glass of milk with a spoon of honey.

Dinner: half a pack of low-fat cottage cheese, a glass of kefir, a couple of boiled eggs.

The next fifth and sixth days are fruit and vegetable days. Sample menu:

Breakfast: one apple and one orange.

Lunch: fresh vegetable salad, a slice of rye bread, half a grapefruit.

Afternoon snack: pear.

Dinner: fruit salad, tea.

Advice from nutritionists on how to lose weight correctly

To properly lose weight, it is important that prescriptions are given by professional doctors. Here's what nutritionists think about losing weight:

• reasonable weight loss - no more than a kilogram per week;
• you cannot exhaust yourself with hunger - you can quickly restore what you have lost;
• it is important not to overeat;
• reduce the calorie content of food through cooking technology - eliminate frying, prefer steamed or boiled dishes.

The following tips for losing weight are relevant:

• eat often, in small portions;
• a third of the diet should be proteins, the rest should be slow carbohydrates;
• eat foods that help break down fats - grapefruit, celery;
• use bran for food - fiber promotes the effect of saturation and helps remove toxins;
• use fermented milk products;
• walk daily;
• replace sugar with honey;
• exclude fast carbohydrates - porridge, potatoes, flour products.

Quitting the English Diet

We make the last day of the diet a fasting day - milk. On the first non-dietary day, we include in the diet slimy soups and cereals (no more than two hundred grams), dried fruit compote. After two or three days, add fish and meat. In general, you need to listen to your body, not overeat, but gradually and in small steps (and in portions too) return to your normal diet. Do you want to try the diet in English? Are you afraid that it won't work out? Start with a short course, and then you can extend it. Lose weight and become more attractive! It's easy!

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Advice from nutritionist Ksenia Selezneva

A doctor with many years of experience in nutrition suggests not going to extremes when deciding to lose weight. You cannot suddenly start the process of getting rid of extra pounds - you can upset the balance of hormones, which will lead to serious problems. She recommends using these weight loss tips:

• eat healthy at work, taking healthy food with you from home;
• eat more greens and vegetables;
• use vitamin complexes;
• During the holidays, don’t eat everything – try no more than 3 dishes.

It is advisable to implement the following advice from nutritionist Ksenia Selezneva:

• use quality products for food;
• eat meat and cereals for lunch;
• in the evening eat baked vegetables, omelettes, seafood;
• exclude sausages, sweets, and mayonnaise from the diet;
• limit salt and foods containing it;
• use pumpkin and flaxseed oil in cooking;
• eat protein foods - fish, lean meat, poultry;
• don't eat stress.

How to diet properly

Fashion never spares anyone. And therefore, in order to comply with it, you have to obey its rules. And these rules are not entirely simple. It is much more difficult for women than for men. To comply with modern fashion, they are ready to make any sacrifices. For example, to look slim, they have to quit smoking, follow various diets, go to fitness centers, and buy bathroom scales to constantly monitor their weight. But most often, women resort to a diet, and each follows it as she wants. Those who have already experienced this themselves know that when dieting you always want to chew. Now we will tell you a few secrets, knowing which you can pull yourself together.

Eat as much as you like! The easiest time to control yourself is either at the end of summer or at the beginning of autumn, i.e. when the watermelon season comes. You can eat them as much as you want, without fear that you will gain weight very soon. The fact is that watermelon is 90% water, and when you eat it, you feel full. This is indeed true, but at the same time your stomach is filled exclusively with water, and it does not make you fat. Watermelon will also relieve you of the psychological need for food. Another advantage of such a diet is that you not only make your figure slimmer, but also cleanse your body of harmful toxins. But you should remember that you should not eat watermelons alone, as they do not contain enough vitamins that our body needs. Therefore, at lunchtime it is better to have a proper snack. But not so that your menu includes meat with a side dish, and then a cake for dessert. It’s better to have a snack with some soup with salad and a piece of lean meat or fish. Think about the result.

It will be much easier for you to maintain a diet if you constantly think about the desired result. At the same time, it also becomes effective. You can also set a goal for yourself. For example, determine your desired weight and step on a digital scale every day to check how your diet is going. Or, there is another option for incentive: take some clothes that are a little smaller than your size. Try to pull it on yourself. Of course she won't put it on the first time. Then just stick to the diet, occasionally checking how far you can now pull on your clothes. Over time, this “little thing for you” will become ideal for you. But remember that this process cannot be completed in a week.

If you doubt yourself and think that you will fall apart, then go to the store when you have a terrible desire to lose weight, and buy yourself some very expensive dress there, but only if it is a little too small for you. So that the money does not go to waste, start losing weight, while knowing: what incentive do you have for this!

Who is faster? Another little psychological trick. If you are planning to lose weight with your friend, then think about whether your friend is determined enough. If this is not the case, you better reconsider. After all, this way you will have half the chances, because if your friend stops and does not want to continue, then you will most likely give up the diet. It will be better if you argue with her about, for example, which of you will lose weight faster to the desired weight. Naturally, the time is given the same for both of you. And the one who loses will have to suffer a pre-agreed “punishment”. With such a bet, you will have very strong excitement and mood accordingly. With this attitude, you will forget about all your difficulties in dieting.

Advice from nutritionist Margarita Koroleva

She can often be seen giving interviews on television programs. Famous people dream of losing weight in the clinic of a celebrity nutritionist. Margarita Koroleva knows the secrets of approaching solutions to weight loss problems, and the results are visible to everyone. She gives the following recommendations for weight loss:

• never go hungry;
• eat healthy foods;
• cook meat without oil;
• move more;
• If you want sweets, brush your teeth.

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An effective diet from nutritionist Margarita Koroleva prescribes:

• do not lose weight quickly;
• instead of sugar there is honey;
• after meals – 2 slices of grapefruit;
• exclude sausages;
• eat little, but often;
• chew well for better satiety;
• spend fasting days;
• have light snacks;
• if you want to eat, drink water first;
• use fat-burning spices;
• be sure to have breakfast;
• limit salt.

Juices are also useless

Fruit juices are very high in calories. A glass of orange juice contains about 100 calories and only 0.2 g of fiber. An orange contains 70 kcal and almost 4 g of fiber. The orange will fill you up, but the juice will pass by, leaving only calories and unnecessary sugar.

Unprocessed vegetables and fruits are low in calories, and they spend 35 percent of their energy on their own digestion. They also contain a lot of vitamins, antioxidants and microelements that prevent the development of tumors and cardiovascular diseases. When processed into juices, almost all of these beneficial substances are destroyed.

Therefore, it makes sense to drink only fresh juice, without leaving the juicer and without snacking on anything.

Advice from nutritionist Alexey Kovalkov

The famous doctor, who has tested the method on himself, helps those who want to lose weight in his own clinic, and gives recommendations on the official website. He believes it is important to take into account the sensitivity of fat cells to insulin, which helps reduce the risk of diabetes. The doctor draws attention to the dependence of weight on the hormone testosterone. To get rid of extra pounds forever, you need to listen to the advice of nutritionist Alexey Kovalkov:

• avoid strict dietary restrictions;
• learn to live by new dietary rules;
• Make your diet balanced and rational.

Advice from nutritionist Svetlana Fus

To lose weight and remove excess deposits on the sides and stomach, you need to eat a balanced diet, consume natural products, this specialist believes. Proper nutrition from nutritionist Svetlana Fus is based on calorie counting and involves:

• keeping a food diary;
• elimination of hunger;
• use of snacks;
• the permissibility of vegetarianism with a balance of proteins, grains, vegetables, and fruits.

English diet for two weeks

It is a combination of vegetables, fruits, cereals and meat (fish). We present you the menu for the first, fourth, eighth and eleventh days :

Breakfast: rice porridge with water, tea, orange.

Second breakfast: carrot and apple salad.

Lunch: boiled vegetables with broth.

Afternoon snack: a couple of oranges or kiwi.

Dinner: salad of cucumbers, tomatoes and peppers, fresh celery and carrots.

Menu for the second, fifth, ninth, twelfth days :

Breakfast: oatmeal on water with apple slices.

Second breakfast: fresh grapefruit, a handful of nuts.

Lunch: vegetarian soup, baked potato.

Afternoon snack: salad of fresh cabbage, carrots and onions.

Dinner: fruit platter.

Menu for the third, sixth, tenth and thirteenth days :

Breakfast: buckwheat, pear.

Second breakfast: cucumber-tomato salad, fresh carrots.

Lunch: a piece of steamed fish, pink salmon broth, vegetable salad.

Afternoon snack: kiwi (three pieces).

Dinner: assorted fruit (salad).

The seventh and last days will be purely fruit: two kilos of fruit and green tea for the whole day. Try to divide everything into several steps. By the way, you can make juices or purees from fruits, it all depends on your preferences.

Diets from nutritionists

Professionals in the field of weight loss consider it a tradition to adhere to the principles of balanced meals without feeling hungry. The methods are the result of long research to help patients learn to eat healthy. Popular diets from nutritionists:

• Pierre Dukan;
• Robert Atkins - Kremlin diet;
• Osama Hamdiy;
• Herbert Shelton - separate meals;
• Mikhail Gavrilov - Bormental system;
• Kima Protasova;
• Alexey Kovalkov.