Many people who want to get rid of extra pounds believe that it is enough to put a lock on the refrigerator and not eat at all. But this opinion is completely erroneous. The body understands complete hunger as a distress signal and begins to strenuously guard the available savings in case of an unforeseen situation. This is a stressful situation that should not be allowed in any case.
Then a no less urgent question arises: "If there is little to eat, is it possible to lose weight?" The answer here is given by nutritionists unambiguously positive. It is even advised to purchase a smaller plate. In overweight people, the stomach is stretched from plentiful food, and at first there will be a feeling of hunger, as a small portion of the final satiety will not work out.
In the article, we consider whether it is possible to lose weight if there is not enough. How to gradually adjust the body that much less food is needed for saturation than was previously absorbed. How to compensate for the decrease in the amount of food consumed for the stomach, so as to feel as calm as possible. Consider the useful tips of people who have coped with the task and without much effort reduced their weight to normal.
Mini portions
Overeating is an enemy for any organism. A heavily filled stomach can not always keep such an amount of food in itself, sometimes it is thrown back into the esophagus. It threatens with reflux disease and esophagitis. This is an inflammation of the mucous membrane of the esophagus, accompanied by pain and heartburn. Overweight people often suffer from both.
Can I lose weight if I eat in small portions? Nutritionists advise this method to all their clients, however, like gastroenterologists. You need to eat in smaller portions, but more often. Meals should be 5-6 times a day. This is breakfast, lunch and dinner, and in between take small snacks to fill the stomach with something.
According to nutritionists, for weight loss, the first thing you need to do is change the plate to a much smaller size. I automatically want to put more on a large dish, add a salad or side dish. A small plate will not give you such an opportunity, thus there will be no overeating.
We only eat homemade food
If you are interested in the question of whether it is possible to lose weight, if there is little, then pay attention to the reviews of people who have cope with the problem of excess weight in the following simple method. Stop eating fast foods and fast food. Speaking of snacks, we did not mean hamburgers or hot dogs. Unlearn such food forever.
If you want to eat between the main meals, then have a snack with dried fruits, nuts, a fresh apple or carrot. This will fill the stomach but not overload it. A glass of low-fat kefir will help satisfy your hunger.
Do not eat on the go, set aside time for this, sit back, eat slowly, slowly and chewing food carefully. Stretch out the pleasure and give the stomach time to deal with food without overcrowding.
Pure water
Water is of great importance in human life. Many people don’t drink plain purified water at all, replacing it with juices, tea, coffee and carbonated drinks. Refuse the latter completely, and it is advisable to drink tea and coffee without sugar. Exclude from the diet and store juices in packages, as they also contain high amounts of sugar.
But all these drinks will not replace a person with plain water. To your question: “If there is less, can I lose weight?”, The answer will be positive, just add that you must drink plenty of clean water. During weight loss, consume at least 2 liters per day. It fills the stomach and temporarily deceives it, dulling the feeling of hunger. Nutritionists advise drinking half a hour before eating a glass of water, then less food will be needed, as the stomach will already be full.
Water will also be beneficial for the skin. It moisturizes and makes it more elastic, and this is useful when reducing the volume of the hips and abdomen, so that there are no sagging and unnecessary folds. Therefore, keep a bottle of water on your desktop and drink it from time to time, especially when you feel like eating.
More vegetables
Vegetables contain fiber and many healthy vitamins needed by the body. This gives a feeling of satiety, in addition, fiber is processed for a long time by the stomach, which will increase the gap between meals. It is advisable to consult with a gastroenterologist or nutritionist before such a diet. They can say for sure whether it is possible to lose weight, if there is little to eat, they will advise whether weight loss on vegetables is suitable for your body. If you have gastrointestinal diseases, then exacerbation can occur from a large amount of fiber.
If there are no contraindications, then fresh salads, greens, beets, lettuce, zucchini and pumpkin, and eggplant will help you reduce weight. Of particular note is celery. It helps to get rid of extracellular fat. The diet contains not only dishes with celery, but also freshly squeezed juice.
Increase your intake of fresh vegetables. Season salads with vegetable or olive oil, low-fat sour cream or yogurt. Pamper yourself with variety, and then the diet will not be a burden.
From vegetables, you can prepare a side dish for meat dishes, making them steamed or baked in the oven. For lunch, cook yourself a bean vegetable soup without adding potatoes.
Only delicious food
Can I lose weight if I eat a little? Reviews of people who have cut their servings, confirm that this method is quite suitable for losing weight. But it is advised to cook tasty and eat, savoring every bite. It is very important psychologically to set yourself up for eating less. Rebuild your body in such a way that absorbing less food is more fun.
Before a delicious dinner, enjoy the appearance of the dish, then inhale its pleasant aroma, take a small piece in your mouth and slowly sip it. Then, chewing thoroughly, hold as long as possible in your mouth.
Do not frustrate yourself with a tasteless oatmeal or something that you don't like at all. Pamper yourself with delicious food, because food that brings joy makes us happy. If you yourself are not able to come up with tasty and healthy dishes, consult a nutritionist. They will write you a delicious diet for a week, which people who are not interested in the question of whether you can lose weight while eating less will envy.
Refrigerator cleaning
If you decide to pay utmost attention to your figure and proper nutrition, then first conduct a thorough cleaning of your refrigerator. Remove all greasy, sugary and smoked foods. Get rid of mayonnaise and spicy sauces, pickled foods and canned foods.
Make a list of prohibited foods and put it right in front of your eyes on the refrigerator, if you do not live separately, and your family members do not participate in weight loss activities.
Calorie Calculation
Each product has its own calorie content, so when compiling a menu for a week, you need to correctly calculate their required number. You need to not only know if you can lose weight if you eat a little, but also understand what foods you need to choose for a meal for the day. The number of calories depends on your physical activity per day, age, gender, anthropometric data. The table below will help you calculate the daily rate for yourself.
As you can see, it all depends on the activity coefficient, because it is completely different for all people. However, after obtaining the required number in the end, you need to know which foods contain how many calories. The following table will help you figure this out.
Based on the data presented in the table, you can make yourself a menu for the day. Do not neglect mathematical calculations, they are very important when following a diet. You can lose weight not only eating in small portions, but also adhering to the number of calories necessary for the normal functioning of the body per day.
Physical activity
If you are interested in the question of whether it is possible to lose weight, if there is very little to eat, then judging by the reviews of people and experts, we can conclude that fasting and a strong reduction in the amount of food consumed will not lead you to the cherished goal, but only affect your health. Nutrition should be complete and high-calorie. You need to eat in small portions several times a day, but nutrition should be balanced so that the body receives all the necessary substances.
Helps you lose weight a lot of physical activity. Exercise, take more walks, do warm-ups during the working day, take breaks, especially if your work is sedentary and inactive. Walk to work and back, even if you have to walk a couple of kilometers.