Proper nutrition menu for weight maintenance

Proper nutrition menu for weight maintenance

Save so you don't lose.
Minimum 8 glasses of water per day. Water is water. Tea, coffee, compote are liquids! Not enough water means poor metabolism, excess fat and cellulite. Do you need it? 1-2 glasses of water go into the body on an empty stomach, that is, first. This is how we awaken the body and improve metabolism. Only if you broke down, then... continued as if nothing had happened. But I worked off the crap I had eaten through sports.

To improve metabolism, we drink: water with lemon, metabolic tea (steam a couple of circles of ginger, a pinch of cinnamon, a slice of lemon and cayenne pepper on the tip of a knife. Only for healthy stomachs. To improve metabolism we eat: dishes with the addition of cinnamon, ginger, pepper; We eat grapefruits, lemons. We eat breakfast, lunch, dinner, and also have snacks. We never go hungry. We drink a lot of tea without sugar. We eat after six. We don’t eat 2-3 hours before bedtime. We sleep 7- 8 hours a day, otherwise the body feels stressed and accumulates fat. It also becomes overgrown with cellulite. We do self-massages, body wraps, take baths with sea salt (colorless. We minimize the amount of industrially produced products (sausages, sausages, canned food, etc.). We try to exclude polyunsaturated fats. We play sports. We love ourselves! Very much!

Menu:

Number 1: When you need a powerful breakfast.

Morning: oatmeal with bran (I take Nordic) plus 1/4 teaspoon of honey, plus cinnamon to taste, plus 0.5 banana. Tea or coffee with half an orange. Snack: apple (cut into slices and sprinkled with cinnamon) and half an orange. Lunch: greens, cheese, pieces of meat, vegetables wrapped in pita bread. Grease with two drops of low-fat sour cream or President 0% cottage cheese. For dessert: apple. Snack: kiwi, half an apple and half an orange, chopped. Dinner: green salad plus chicken or fish baked in a sleeve with spices. During breaks we drink any tea without sugar, coffee, water with lemon.

Number 2: When you need a power dinner.

Morning: 1% milk, half a banana, other fruits, mix in a blender. Snack: half an apple plus a couple of dried fruits and nuts. Lunch: low-fat broth with bran bread, a piece of meat. Snack: carrot, half an apple. Dinner: a small portion of durum pasta, seasoned with tomato juice, spices, chopped broccoli and green beans. Green salad. During breaks we drink any tea without sugar, coffee, water with lemon.

Number 3: When you need a good lunch.

Morning: two small sandwiches (halved) with avocado, sprinkled with salt, a couple of slices of cheese, a couple of pieces of pepper. Tea or coffee with half an orange. Snack: apple (cut into slices and sprinkled with cinnamon) and half an orange. You can have other fruits and berries (but not bananas or grapes. Lunch: baked Selyanski potato slices in the oven (salt quarters with skins, place on a baking sheet greased with olive oil, add spices, bake for 40 minutes), salad, mushrooms. On dessert: fruit Snack: fruit or a glass of 1% kefir Dinner: green salad plus chicken or fish baked in a sleeve with spices During breaks we drink any tea without sugar, coffee, water with lemon.

Number 4. Morning: fried egg with tomato, 1 bran bread, a couple of pieces of carrots and pepper. Tea or coffee. Snack: kefir, apple with cinnamon. Lunch: salad, a few slices of meat, a couple of pieces of cheese, carrots, fruit. Snack: a couple of dried fruits or nuts. Dinner: boiled chickpeas or beans, fish, slices of vegetables. During breaks we drink any tea without sugar, coffee, water with lemon.

Number 5. Morning: 1% cottage cheese with fruit and honey, a couple of whole grain crackers. Snack: kefir. Lunch: an omelet in which stewed vegetables are wrapped, a couple of pieces of cheese, fruit. Snack: fruit. Dinner: brown rice with vegetables, a small piece of chicken.

Approximate menu for seven days

Consider a weight maintenance menu designed for one week.

This is just an example of a weight maintenance nutrition program. You can adjust the menu according to your taste needs.

Exercises to maintain weight

1 Always be on the move. Now that you're in the shape you want, find a way to make getting in shape part of your lifestyle. A sedentary lifestyle will lead to excess weight.

• Get off the couch! Grab a friend and go for a walk in the park, dancing or going to the pool. If possible, take the stairs. Get outside and develop a couple of habits that will help you maintain a healthy weight. 2 Continue training. Physical exercise is a must to maintain a normal weight. The American Heart Association, Dietetic Association and Dietary Guidelines for Americans recommend doing a 30-minute exercise routine that will keep you in shape without losing weight. Remember that any exercise is beneficial, even if you can't do 30 minutes a day.

• Exercises can be very different. You can walk the dog every evening, do yoga or swim. Anything that gets you moving counts as exercise. Plus, you don’t have to exercise for 30 minutes a day! If it's more convenient for you, break the 30 minutes into three smaller workouts. 3 Alternate. If you get stuck in a workout routine, both you and your body will get bored. It will be more difficult for you to exercise, and therefore maintain your weight.

• Do cardio, lift weights, do interval training, do yoga. Even your routine can be different every day. You can also combine several types of workouts into one day. Lift weights every other day to allow your muscles to recover.

Weight maintenance workouts

However, nutrition is only half the battle. Having considered the diet menu for each day, you can move on to physical activity. Once your weight loss goal has been achieved, the next step is to stay in shape. Easy training will help us with this:

• Walking or running. The most important thing is to maintain a constant pace. Therefore, if you exercise on a treadmill, it is not necessary to set the treadmill to a high incline. You should allocate up to forty minutes per day to this exercise.
• Squats. To keep your gluteal muscles toned, you should not forget about this exercise. It can be performed without additional weight. An average of three sets of ten squats.
• Elliptical trainers. Such exercises provide the same load on all muscle groups. Which has a great effect on overall tone and weight maintenance.

How to maintain normal weight. 6 simple tips for maintaining normal weight

Most girls at least once in their lives think about ways to maintain normal weight.
To do this, there are 6 simple tips: do not spend a day without physical activity; visit the sauna at least once every 10 days; do not consume food after 19 hours; create a balanced menu; exclude refined sweets and fatty desserts; Once a week, arrange fasting days. To prevent excess weight and maintain good shape, experts recommend walking at least 1 km daily. This can be done, for example, on the way to or from work, if you get off 2 stops earlier than necessary. On weekends, go for a walk outside the city. Be sure to visit the pool or gym 2-3 times a week. Without playing sports, your figure will not be able to remain as beautiful and fit as it is now.

A good preventative effect in the fight against excess weight comes from visiting a sauna. Especially if you combine high temperature with therapeutic wraps. In particular, honey wraps are recommended to preserve the figure. Honey is heated to 50 degrees, applied to problem areas of the body, covered with foil or thick film. The duration of the procedures is about 15 minutes. The effect will not be long in coming and will become noticeable literally immediately.

Review your diet. Unfortunately, the reality is that many of us ignore breakfast, visit food establishments during a business lunch, and in the evening at home consume almost the entire daily ration. Nothing good can be expected from such a regime. Therefore, take fractional meals as a rule. A hot breakfast consisting of cereals prepared in one way or another should start each day. At about 11 o'clock you can have a snack with an apple, a pear, a handful of dried fruits or nuts. It is better to take lunch with you from home. This could be a vegetable salad and steamed meat or fish. Around 4 p.m., it makes sense to drink tea with whole grain bread. And at home, preferably before 7 p.m., prepare yourself a vegetable or cottage cheese casserole.

Last but not least in the difficult task of maintaining normal weight is a balanced menu. Try to ensure that all essential vitamins and microelements are present in the products. It often happens that refusal of any of them entails a serious imbalance affecting metabolism. As a result, extra pounds are not caused by eating too much, but quite the opposite.

Eliminate refined sweets and fatty desserts from your diet. If you have a sweet tooth, consume desserts made from fruits or nuts. In addition to sugar, they contain amino acids that are beneficial for our bodies. And once a week, arrange fasting days, reducing the amount of food by half and giving up quickly digestible carbohydrates: potatoes, wheat flour products, sweets.

Formulas for calculating daily calorie intake for weight maintenance

There are several basic formulas, which we will now consider in detail.

No. 1. Mifflin-San Geor formula.

Suitable for men and women; when calculating calories, they are based on the person’s weight and height.

For women:

(10 * weight) + (6.25 * height) - (5 * age) - 161, where weight is taken in kilograms, height - in centimeters.

For men:

(10 * weight) + (6.25 * height) - (5 * age) - 5.

To calculate the correct numbers with a calorie calculator for weight maintenance, the following coefficient is applied:

• 1.2 – lack of activity, for example, sedentary work;
• 1.4 – simple exercises, walking several times every seven days;
• 1.6 – average activity;
• 2 – heavy physical activity.

Counting example. A woman aged 38 years, weighing 75 kilograms, height 165 centimeters.

(10 * 75) + (6.25 * 165) - (5 * 38) - 161 = 1430.25 kcal for normal weight maintenance at rest.

In our example, a woman leads a lifestyle with an average activity of 1.6 * 1430.25 = 2288.4 kcal. This is the amount that should be consumed when dieting to maintain weight.

No. 2. Harissa-Benedict formula.

For women:

655.1 + (9.563 * weight) + (1.85 * height) - (4.676 * age).

For males:

66.5 + (13.75 * weight) + (5.003 * height) - (6.775 * age).

The resulting result, as in the example given, is multiplied by the activity coefficient.

No. 3. BMR formula.

Helps to calculate the basic caloric intake for vital processes in a resting state.

For females:

447.6 + (9.1 * weight) + (3.1 * height) - (4.3 * age).

For men:

88.35 + (13.4 * weight) + (3.1 * height) - (4.3 * age).

How to maintain weight after a diet

Let's look at how to maintain weight after a diet through proper nutrition. Let's start with these recommendations:

1. Since after seven in the evening the metabolic rate stops significantly, after this time it is advisable to limit the intake of heavy food to the maximum. After this hour, food is digested much worse, being deposited in the form of extra pounds.

2. One serving of food should not exceed 250 ml (one medium cup) - the size is not large, but it is quite enough, especially considering the fact that in general you should eat at least six meals throughout the day. Fractional nutrition helps speed up metabolic processes, guaranteeing the loss of excess weight (if any) or its stabilization.

3. It is necessary to plan the menu in advance for each subsequent day or week.

Let's draw up an approximate balanced nutrition program for a week, figuring out how to maintain weight after fasting (therapeutic) or dieting.

Balanced diet to maintain weight

From the above it is clear that the nutritional system is compiled based on the calorie needs, lifestyle and nature of the sports activities of a particular person. The right diet will help you not gain extra pounds, and at the same time not lose weight, maintaining your shape.

It is recommended to include healthy foods in the menu to maintain weight and a beautiful body; we will talk about them later. Most often, 5-6 meals a day in moderate portions are recommended. Some sources insist on 3 meals a day. The optimal pause between meals is 2-4 hours. Usually it is 3 hours. Ideally, it is advisable to develop your own schedule and eat at approximately the same time.

Proper breakfast

A good breakfast for a beautiful figure can be made from the following dishes and products of your choice. All of them are optimal for use in the morning:

• yogurt with fruit salad or cornflakes;
• dairy and dairy-free porridges - oatmeal, rice;
• eggs prepared by regular boiling or hard-boiled, classic scrambled eggs or omelet without oil, egg whites separately;
• pancakes with sweets (honey, syrup, jam, jam);
• low-fat cottage cheese with fruit - bananas, persimmons or any seasonal fruits;
• unsweetened 5% cottage cheese with fruit and sour cream;
• mousse of berries and cottage cheese;
• pancakes with sweets (honey, syrup, jam, jam);
• cottage cheese with berries without sugar or with a sweetener Fit Parade;
• medium or high fat meat - baked turkey or chicken dishes;
• salad (radish, tomatoes, greens, white and red cabbage, cucumbers, olive oil);
• fruit juices;
• vegetable juices;
• fruits - orange, grapefruit;
• pancakes with sweets (honey, syrup, jam, jam);
• dried fruits;
• cottage cheese casserole or cheesecakes.

Drinks for breakfast can be consumed according to your taste, the main thing is to avoid sweet soda. This can be unsweetened green or black tea, black coffee without sugar and cream, unsweetened rosehip infusion.

Healthy snack options

Between main meals, for example, for lunch, you can eat the following dishes and products:

• skim cheese;
• low-fat yogurt;
• bread with bran, whole and puffed grains, buckwheat;
• chocolate with peanuts;
• regular and drinking yoghurts;
• kefir with berries;
• fruits and berries - orange, cherry plum, tangerine, banana, pineapple, grapefruit;
• fruit and berry salad;
• fruit juices;
• juice with crackers;
• dried fruits;
• bun with cheese and tomatoes.

Healthy hearty lunch

You need to have a hearty lunch, but so that there is no feeling of heaviness. Here are ideas for lunch:

• beef borsch;
• turkey goulash;
• salmon with pepper;
• chicken with onions and carrots;
• fish and mashed potatoes;
• vegetarian vegetable soup;
• fish soup;
• lean pork;
• vegetable stew with beans (white, red, green beans are useful);
• boiled or baked potatoes;
• rabbit meat with tomato;
• stewed beef with vegetables;
• salad (sweet peppers, greens, onions);
• boiled rice;
• salad (fresh cabbage, cucumbers);
• stewed potatoes with meat;
• durum wheat pasta with fried meat;
• cabbage soup;
• stewed fish with vegetables;
• vegetable salads (tomatoes, cucumbers, eggplants);
• the vinaigrette;
• slicing vegetables;
• light salad (cucumbers, herbs, tomatoes, lemon juice);
• salad with sauerkraut;
• chicken soup with rice or noodles;
• boiled buckwheat with beef gravy;
• steamed or boiled skinless chicken;
• boiled turkey;
• cauliflower.

For lunch you can drink compote or tea. It is also a good idea to drink sweet milk tea, coffee with sugar and milk, sweet fruit tea with milk, sweet chicory with milk, unsweetened green tea or coffee.

Afternoon snack

A proper second snack in the form of an afternoon snack after lunch can be represented by these products and dishes:

• fruit salad with cottage cheese and yogurt;
• baked apples and pears with cottage cheese and berries cream;
• fruit and berry salad with ricotta and yogurt;
• cottage cheese with berries;
• cottage cheese and fruit mousse;
• dark chocolate with natural coffee;
• tea with oatmeal cookies;
• banana milkshake (prepared in a blender);
• dried fruits with unsweetened tea;
• low-fat curd cheese and cocoa;
• citrus juice and biscuit;
• tomato juice with cornbread;
• yogurt and apple.

Light and nutritious dinner options

The following dishes and products are suitable for a healthy dinner; you can safely eat them in the evening and not gain weight (the main thing for a feeling of lightness and proper digestion is to wait 3-4 hours before going to bed, during this time it is better not to eat or drink anything):

• okroshka with kefir and chicken;
• okroshka with beef;
• okroshka with turkey;
• bran bread;
• oatmeal, rye-wheat or wheat bread;
• steamed fish cutlets;
• low-fat cottage cheese with orange or grapefruit;
• boiled chicken, stewed cauliflower with cheese or soy sauce;
• durum wheat pasta with fish stew;
• fruit juice and veal stew;
• stewed beans (green, red, white), boiled potatoes, broccoli;
• stewed beans, broccoli and pasta;
• chicken or beef shish kebab, juice, baked vegetables;
• vegetable salad, pilaf, green tea;
• boiled meat, bread, unsweetened tea, stewed cabbage;
• salad (tomatoes, cucumbers, green peas, radishes, olive oil), low-fat fish (cod, pike, hake) with rice.

The basics of a beautiful figure

Be sure to listen to these tips, they will help you maintain a normal weight and set you up for a healthy lifestyle.

Don't eat heavy food in the evening. Before going to bed, you need to fast for 3-4 hours. You should not weigh yourself too often. To avoid breakdowns from the pp diet, regularly have a Cheat meal - eat delicious desserts and your favorite foods with pleasure, without guilt or anxiety.

Eat healthy not alone, but together with your family members or friends - the team spirit will be your bonus and will not allow you to switch to unhealthy eating. We advise you to pay a lot of attention to the right snacks and drink enough clean water, these are the little things that protect you from overeating.

Instead of regular bread products, buy whole grain products, bread, and bran bread. It is better to eat slowly, without being distracted by anything. Focus on natural, safe products. If you need to change the calorie content of your diet - reduce or increase it, then all changes to your menu should be introduced gradually. The best option for a proper diet is simple, minimally processed food, dishes made from a small number of ingredients.

Get enough sleep and rest for comfortable well-being and high performance at work and training. To lead a healthy lifestyle, you need to protect yourself from stress in every possible way. Even if you don't need to lose weight, try to move more for your health and good mood - at least 40 minutes of intense movement every day will definitely be beneficial.

A sedentary lifestyle is definitely harmful for everyone. If you're used to not moving much during the day, do at least some light morning stretching or quick cardio exercises. Also, everyone should take long walks in the fresh air in good company or with a dog. It is very useful to swim, play tennis, skiing, skating and rollerblading, jogging (jogging) or Nordic walking.

Perform marital duties regularly and never drink alcohol or smoke. All this taken together will help you create an ideal body, always look young and attractive.

Features of a balanced diet

For women:

1. Of the daily diet, 25 percent should be in the morning and evening, that is, breakfast and dinner. Forty percent of the norm comes from lunch, the remaining ten from snacks.
2. Fats, although a scary word for girls, cannot be excluded. As hair begins to fall out, the appearance of the skin will deteriorate. It is recommended to consume no more than fifty grams of fat per day.
3. Protein makes up most of the diet; it is easily digestible. But to get the effect, you need to cook it correctly, namely stew, bake, boil.
4. Carbohydrates (cereals) are the main source of energy for girls. Since they take a long time to digest, they should be consumed for breakfast.
5. Salt and granulated sugar should be kept to a minimum.
6. Compliance with the drinking regime will help maintain the elasticity of the epidermis.

For men:

1. One important thing is to eat clean proteins, especially for those who want to maintain their muscle mass. Beans, peas or beans should be consumed at least three times every seven days.
2. To gain energy for breakfast, a man should eat food rich in proteins and carbohydrates. For example, cereal with meat or fish, bread with butter and cheese, omelet with vegetable salad.
3. The evening meal should consist only of pure protein. The ideal option would be boiled fish or meat.
4. Two hours before bedtime, you can drink berry jelly or a fermented milk drink.
5. Soups should be consumed daily.
6. Whatever your weight, men need to drink two liters of clean water per day.

Maintaining weight after losing weight. Let's switch to proper nutrition

Let's look at how to maintain weight after a diet through proper nutrition. Let's start with these recommendations:

1. Since after seven in the evening the metabolic rate stops significantly, after this time it is advisable to limit the intake of heavy food to the maximum. After this hour, food is digested much worse, being deposited in the form of extra pounds.

2. One serving of food should not exceed 250 ml (one medium cup) - the size is not large, but it is quite enough, especially considering the fact that in general you should eat at least six meals throughout the day. Fractional nutrition helps speed up metabolic processes, guaranteeing the loss of excess weight (if any) or its stabilization.

3. It is necessary to plan the menu in advance for each subsequent day or week.

Let's draw up an approximate balanced nutrition program for a week, figuring out how to maintain weight after fasting (therapeutic) or dieting.

Weight gain after losing weight using the minus 60 system

Weight gain after losing weight... A pressing problem for many women, for example, the online magazine Forty Years wrote about a reader who lost 27 kg using the minus 60 system. An impressive result, but more than two years have passed, and we decided to ask her: “Has it been possible to maintain the achieved results, does she adhere to this system?”

Here's what she wrote:

1. I stopped following the minus 60 weight loss system gradually. First - a late dinner, failure to comply with the list of permitted foods, pizza after 12 noon, coffee with sugar and cream. The result is a slow return of the kilograms lost with such difficulty, weight 75 kg.

2. Numerous attempts to return to Mirimanova’s weight loss system failed.

3. Started regularly going to the pool and gym for fitness. But increased physical activity without food restrictions did not produce results.

Yes, minus 60 is a lifestyle, and if you stop adhering to the principles of this system, the weight slowly but surely returns to its previous level.

Quite often, our readers are interested in whether Ekaterina Mirimanova herself managed to maintain a weight of 60 kg, or whether she has gained weight. This is what Ekaterina herself answered this question at her recent seminar.

Current weight is 65 kg. After hormonal treatment, it increased to 75 kg, but now it stays around 65; she no longer wants to lose weight on the recommendation of doctors, since they consider this weight to be optimal for her.

What to do if the weight returns and you are not happy with it?

1. Find motivation for losing weight and again adhere to the minus 60 system. We will write how to do this in the next article.

2. A more complex and slower path is the transition to proper nutrition, rational physical activity and regular skin care procedures.

Let's take a closer look at this path. Balanced nutrition for weight loss

Firstly, this is eating in small portions at least 5-6 times a day. It is also necessary to exclude sweets, too salty, smoked, salty, baked goods, and fast food from your diet. Try to include proteins, fats, and carbohydrates in your daily menu. The serving size for one meal can be calculated as follows: protein foods - the size of your palm, vegetables - the size of your fist, carbohydrates - a handful, fats - your thumb.

We have already written about rational nutrition for weight loss for forty-year-old women.

You need to switch to proper nutrition gradually, without violence to the body.

Exercises for weight loss

Secondly, this is optimal physical activity. Each of us follows certain morning self-care routines without much stress. So why not add daily morning exercises to them? Just keep in mind that regular exercise will not replace regular, full-fledged training. What it is? It doesn’t have to be too long; its quality is much more important. The workout should include both strength training and an aerobic part, the first will load your muscles, the second will speed up your metabolism. A warm-up at the beginning of the workout is mandatory; this can include rotating your arms, legs, or various bends. Each time you can work out different muscle groups.

If you prefer to practice on your own, then you can download a suitable complex on the Internet and do it at a time convenient for you, the main thing is regularity.

We also wrote about the most effective exercises for losing weight in women over 40 years old.