A common truth: to lose weight, you need to eat less. And this is precisely the main problem: our habits, daily routine, all kinds of temptations from day to day prevent us from adjusting our diet. But if you act gradually, according to a certain system, you can achieve very good visible results. The program of gradual nutritional restructuring was proposed by American nutritionists Maria Jones and Adele Pace. The main principle of this program is not violence against your body, but getting pleasure from acquiring new eating habits.
Instructions
Step 1
Stage one - substitution
Nutritionists unanimously declare: you cannot drastically reduce the number of calories consumed with food, since in response to this, the body will begin to reduce the metabolic rate. Therefore, at the first stage of restructuring the nutritional system, you need to try to replace different products with similar, but less harmful, for example, with a lower fat content.
Step 2
First, replace fatty sausage and bacon with lean ham, and then with boiled chicken or turkey seasoned with spices. Milk 3, 2 percent fat content change to 2, 5, and then - 1, 5 percent. We replace white bread with grain bread, even better - with grain bread or thin lavash. Instead of cakes and milk chocolate, we try to eat fruit marmalade and a little bitter chocolate, then dried fruits. Thus, you need to try to replace as many products of your daily diet as possible without experiencing negative emotions.
Step 3
Stage two - working with bad eating habits
At the second stage, you should analyze your eating habits and errors and try to correct them. For example, the habit of snacking between meals can give the body a fair amount of extra calories. And what if you try to gradually shift the snack time 15-20 minutes forward over several days, until this snack turns directly into lunch itself!
Step 4
Or another example: food for the company. Sometimes the offer of household members or colleagues at work "to drink tea" turns into a full meal. In order not to offend people with your refusal, stock up for such tea parties a set of low-calorie and healthy sweets - marmalade, dried fruits, corn sticks, muesli bars, etc. Perhaps those sitting at the table with you will be imbued with the idea of healthy eating!
Step 5
Stage three - food reward
If you say to yourself "I don't eat any more cakes" or "No sausage since Monday", then a breakdown will surely come, and cakes with sausage will definitely end up on our table, and in unacceptable quantities. But if we ourselves allow ourselves to eat a slice of cake, our favorite fried potatoes or, finally, go to a restaurant on a weekend, then the process of restructuring our eating habits will not be extreme and will lead to a noticeable improvement in figure.
