The article contains simple tips for a nutritionist who will learn how to eat properly to lose weight, general recommendations, the most common mistakes and errors.
Causes of overweight:
In other words, in 95% of cases, the problem arises due to the excess input energy over our energy costs.
Energy costs go in two ways:
When the main exchange is increased:
Which reduces metabolism:
The formula for calculating the magnitude of the main exchange (WHO), where M is body weight:
When a person eats more than spending, an excess appears in the calories. For example, eating an additional 200-300 kcal is very easy. They lie in such products that we do not treat food.
Who believes it is bad to drink a glass of milk? These are the same 300 kcal energy, that is, half of a chisburger or hamburger. Milk, Kefir is also food. Very often a glass of kefir is considered a dietary product. But if this glass exceeds the daily diet, it is already predominant in calories. 
Types of power mode disorders, which are found in 60% of overweight people:
About Night Food: The landmark should be an average of 3 hours before bedtime. This does not mean that if you go to bed at one morning, you can eat at 22: 00. It is necessary to start from the time when the average person has to go to bed. That is, 11 - 3 = 8. Ideally, the most meal is 8 hours in the evening.
In life, everything is far from the ideal situation. It is necessary to look for compromises. For example, leave free calories on a glass of kefir, something protein. Even if you don't sleep, your body is already sleeping. Undoubted food, we give him a double load, creating stress.
The exceeded weight leads to a large number of problems.
You can often hear the phrase "I have no money for a diet". Having excess weight requires a lot more money and investment-currently and in the future for 10-20 years. All this is against the background of psychological discomfort, reducing the quality of life.
Dead Quartet:
If at least one of the indicators increases, the risk of death increases by 10-15% over the next 10 years (and if all four, then up to 60%).
3 light indicators when you can measure yourself and find out if there is excess weight or not.
How long it takes to maintain weight so that it becomes basic and the metabolism of the body is adjusted for it.
If you have achieved the desired result for 2-3 months (your goal was 5 kg) and relaxed, returned to the old lifestyle, then the weight will return. It is necessary for at least 2-3 months to consolidate success. On average, as much as they have achieved, so much and you have to repair it. Then the weight will strive for a new norm.
The basic instructions:
How you can reduce the calorie content of the diet:
Underwater stone. By reducing the calorie content in the daily diet, the flow of nutrients is always reduced.
If nothing is done with that you will receive:
This often feels girls sitting on diets. You should sit on the diet you can sit on all your life. It is also necessary to enrich the diet with vitamins and minerals.
When you have chosen useful products, you enrich the diet with all the building materials for the body - your cell is present to be added and does not send signals to the brain that it is hungry. If she lacks at least something, the cell sends a signal. Then it is very difficult to oppose the temptation. "Eat at least something! I don't have enough vitamin A, a group of Vitamin B. "
The food should be complete. We pay special attention to the minerals. With weight loss, they often talk about proteins, fats and carbohydrates and rarely minerals.
There are several minerals without which harmony is impossible:
To get a daily dose of calcium, you should drink a liter of milk or a liter of kefir or eat 1 kg of cottage cheese a day. But given the calorie content of these products, we need more than a glass. And in fact, not one kilogram of cottage cheese can eat every day.
Most calcium in cheese, sesame seeds, nuts. These are very high -calorie products and they must be limited to 30 grams.
Without an additional source of calcium in the form of nutritional supplements, it is almost impossible to compensate for calcium deficiency.
How to drink water. We woke up in the morning, got up, drank 1-2 glasses of water on an empty stomach. And better with chlorophyll, you can with lemon, you can be with aloe juice. Then on a glass of water before each meal. 5 meals - 1 liter already exist. It is advisable not to drink water while eating and at least 40 minutes thereafter, otherwise digestion and digestion is reduced.
What concerns "water":
Coffee and black tea are not here.
Cocktails and protein products work perfectly. But if there is a night, there will be no result. Nutrition is important. Ideally, these are 3 main dishes and 2 snacks. The sun helps to overeat in the main dishes. Recommendation: Replace dinner with breakfast. That is, in four days to eat tightly and in the evening - a snack.
A balanced protein breakfast is required: an egg mash, with a piece of cheese. How to eat to lose weight: partially, regularly. The last meal no later than 3-4 hours before bedtime.
No metabolism will start with a large number of toxins in the body. Only by cleaning toxins, parasites, metabolites will it be possible to talk about excess weight.
The body is smart. If there is poison overload, it will not allow you to plant the liver and kidneys in the name of beauty and do the right thing.
Getting rid of extra pounds is to break the fat with a large emission of decay products. They must be withdrawn. First, the liver will be removed. This is one of the reasons for the degeneration in fatty hepatosis if the liver is not prepared.
Provide regular stools. The goal is twice a day. Help yourself with water, fiber, if necessary - laxative. If there was no independent chair during the day, take 2 natural discharged capsules at night. 
Now fashion panacea-gims, fitness centers, cycling. It should be understood that even the most proper and effective physical activity does not help to lose weight. It gives the muscles, but the weight is not trained. Only a competent combination of a diet for physical fitness helps in this.
A big question is whether physical activity will help reduce weight 2 times a week. It is necessary every day.
Tourism, rejection of the elevator, and so on - spontaneous daily activity. And if you add a fitness to it, everything will work out. If a person sits in the office all day, he descends to the elevator and goes to the gym 2 times a week, then such "physical activity" will not lead to health.
If you do not increase physical activity to 10 thousand steps a day, just give fitness 2 times a week - there will be no health.
P. S. If you are carefully fulfilling all the above -mentioned recommendations of a nutritionist for proper nutrition and lifestyle, and the weight is in place, we recommend that you pay attention to the endocrine system. Sometimes it is not enough to eat properly and give adequate physical activity to get rid of extra pounds. I would like to add that no diet will replace common sense. The problem of overweight is the problem of lifestyle. And a change in lifestyle takes a month. Therefore, do not torture yourself, do not embark on the frame, do not punish yourself for the fact that you have not started to lead a kind of perfect lifestyle as of this Monday.