A healthy diet for every day. Dairy products, meat, fish and eggs. Useful food.

Everyone dreams of a beautiful and toned figure, fresh skin, sparkle in the eyes, a joyful attitude to life and inexhaustible vital energy that nourishes us from the inside. In such a harmonious state of soul and body, one wants to live, rejoice, fill oneself with the happiness of being and share this feeling with others.

In life, not everything is so rosy, there come moments when you realize that the figure needs to be adjusted, your health has deteriorated, you are overwhelmed with fatigue, and you want to sleep all the time. Especially worried about extra pounds, so ugly "bulging" from your favorite clothes.

All sorts of fashionable for weight loss come to the rescue. But you delay the start of weight loss from Monday until the next Monday, because it is so difficult to part with your favorite foods and change your diet.

How to bring the body into balance without exposing it to stress, without starving and without exhausting the body for long periods of time? physical activity? If you are motivated to have a beautiful and healthy body, then the choice healthy eating- this is right.

It turns out that everything is simple: you can lose weight without resorting to diets, but just change your diet - stick to a healthy diet for every day. The menu is made up of a balanced composition of fats, carbohydrates and proteins. First, let's talk about the principles of healthy eating.

Healthy food is based on natural products. Eliminate refined foods from your diet, they will not benefit, and your figure will certainly gain weight. Swap white rice for brown or black. If you can't give up sugar, add brown sugar to your coffee or tea. Use unrefined oil for dressing salads.
Make it a habit to count the calories in the foods you eat. Scientists have calculated that, depending on daily activity, women need 1300-1800 kcal, and men - from 2100 kcal.
Keep an approximate balance between consumed fats, proteins and carbohydrates, respectively, in the proportion - 20:30:50. In addition, with proper healthy nutrition, the menu for every day involves the use of vitamins and minerals in the required amount.
Meals should be varied, and meals should be made whenever possible at a certain time.
Food should be taken 5-6 times a day in small portions.

Healthy food menu for every day: recipes

Breakfast options

A variety of cereals on the water or with the addition of milk: oatmeal, rice, buckwheat, wheat. You can add a small amount of fresh fruits or berries, dried fruits, some nuts.
Omelet from two eggs with vegetables: tomatoes, spinach, green beans, a piece of cheese or two soft-boiled eggs with vegetables.
Cottage cheese with yogurt, fruits or berries.

For breakfast, you can drink green or black tea, coffee. You can afford a slice of whole grain bread.

Lunch options

Chicken soup with vermicelli or mushrooms and croutons.
Boiled chicken breast with baked vegetables.
Buckwheat or pasta durum wheat with vegetable salad.
Baked or boiled fish with cauliflower and cream cheese sauce.

Dinner options

Beef goulash with stewed vegetables.
Cottage cheese casserole with honey and nuts.
Grilled salmon with lemon juice and herbs.
Chicken cutlets with vegetable, seasoned with olive oil.

Snack options

Small snacks are allowed between main meals.

Fruits, vegetables, berries: carrots, apples, pears, plums, a handful of any berries.
A glass of yogurt, kefir, fermented baked milk.
Whole grain bread, unsweetened homemade oatmeal cookies.
Black, green tea, coffee.

Healthy eating - a sample menu for every day: video

The formation of excess weight is affected by the rate of metabolic reactions, which is an individual feature of a person, as well as the diet. A slow metabolism, combined with malnutrition, causes fat deposits, which harms not only the figure, but also the health of the whole organism. You can normalize metabolic processes by properly balancing the diet and eliminating products that are harmful to the body.

Rules for healthy eating for weight loss

The main rule of a healthy diet is not starvation, but a balanced diet. The result can be a dramatic weight gain. This example is often seen at the end of many diets.
You can't overeat. Too much food causes obesity.
You should not drink food. It is better to drink water twenty minutes before a meal.
Preference should be given to natural products. Avoid foods that contain non-natural food additives.
You should not completely exclude fats, their absence slows down the absorption of vitamins involved in metabolic processes.
It is important to observe, that is, the daily meal should fall at the same time.
Eliminate fried foods, replace them with boiled, baked or steamed dishes.
Drink at least two liters of water a day.
Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, between which there should be light snacks.
Breakfast should be the highest calorie meal of the day, and dinner should be light.

Choosing products

Proper nutrition is necessary condition to maintain weight and maintain health. Therefore, the diet should be chosen wisely. To achieve maximum results in the process of losing weight, it is necessary to completely eliminate foods high in calories that contribute to the accumulation of fat:

Confectionery and flour products.
Crisps.
Smoked products, which can be attributed sausages containing many spices, fats and excessive salt.
Kashi fast food, which include starch and various flavor enhancers.
Chocolate containing less than seventy percent cocoa.

Proper nutrition eliminates a large amount of salt, as salt retains fluid in the body. Therefore, you should limit your intake of salty foods.

For weight loss, preference should be given to foods that are low in calories, foods that improve digestion, break down fats and reduce appetite:

promotes the removal of toxins from the liver and the rapid breakdown of fats, has the ability to reduce appetite.
Buckwheat helps suppress hunger, improve digestion and lower cholesterol.
Oatmeal satisfies hunger for a long time, helps to eliminate toxins due to the fiber that is part of it.
Ginger is known for its remarkable property, which is especially important for weight loss. It is used in many diets.
Hot spices, especially chili peppers. They stimulate sweating, which is an important factor for weight loss.
Garlic improves digestion and lowers cholesterol.
Nuts in small quantities help to lose weight, as they suppress appetite.
Dark chocolate with more than seventy percent cocoa content, which speeds up blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
Honey also improves digestion.
Of the fruits, pineapple and kiwi, lemon and other citrus fruits are especially distinguished by their fat-burning properties, which also reduce appetite.
Vegetables are a low-calorie food rich in vitamins and minerals, as well as fiber.
Mushrooms prevent the formation of cholesterol and cleanse from toxins.
Fermented milk products, especially kefir, are necessary for cleansing the body and normalizing digestion.
Green tea speeds up metabolic processes.
A glass of red wine before meals significantly reduces appetite.

Diet

Proper nutrition involves regular intake of the required amount of nutrients:

Proteins are needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
Carbohydrates are usually divided into simple (easily digestible) and complex (indigestible). Simple carbohydrates include honey and sugar. They are quickly digested and stored as fat. Useful for the body are complex carbohydrates that are part of fruits, vegetables and bread.
Fats are required for good nutrition, but in a limited amount - the daily norm is no more than thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes, lower cholesterol levels. Vegetable oils are sources of unsaturated fats. Animal fats, meat, lard contribute to an increase in cholesterol levels.
Vitamins stimulate metabolic processes and increase the body's resistance. Therefore, the diet should include fruits and vegetables. To normalize weight, vitamins A, B and C are especially important, which help the absorption of food.

In addition, vegetables and fruits contain fiber - the most important component for cleansing the stomach and intestines from harmful substances, which is very important for weight loss.

Depending on the characteristics of the body and lifestyle, everyone needs a certain amount of calories, on average this amount is about 1300 calories per day. Based on the daily calorie intake, it is determined:

The amount of proteins - is taken at the rate of two grams per kilogram of weight. For example, take a body weight of 60 kilograms and multiply by 2, we get 120 grams. We multiply by four, because one gram of protein is equal to four calories, we get 480 calories - this is the daily norm of proteins.
The amount of carbohydrates is calculated based on the calculation of 2.5 grams per body weight, we get 150 grams. We multiply by four, because one gram of carbohydrates is equal to four, we get 600. At the same time, simple carbohydrates (sugar, honey) should account for no more than ten percent.
Next, add up the two amounts received - 480 and 600, we get 1080. This is the amount of proteins and carbohydrates per day.
Based on a daily calorie intake of 1300, fat accounts for 220 calories, which is approximately equal to 24 grams, since one gram of fat is equal to nine calories. This corresponds to the main rule when losing weight - the amount of fat should not exceed twenty percent of the daily calorie content.

It is easy to find out the calorie content of individual products using special tables that can be found both on the Internet and in many cookbooks, but it will be more difficult to calculate the calorie content of various cooked dishes. To do this, you need to add up the calorie content of all the products that make up the dish. And calculate how many calories per serving.

To calculate the calorie content of ready-made porridge cooked in water, you need the amount of cooked cereal, for example, one hundred grams divided by three (the number three is taken from the calculation that the mass of cooked cereal increases three times) and multiplied by the calorie content of one gram of dry cereal.

Meal plan for every day

The daily amount of calories is distributed throughout the day:

breakfast 25 percent;
lunch 30 percent;
dinner 20 percent;
snacks between main meals 25 percent.

Breaks between meals should not exceed four hours. So, if breakfast is at 7:00 am and lunch is at 1:00 pm, then the snack should be between ten and eleven. Snack should be no later than 16:00, and dinner three hours before bedtime.

Menu for the week:

Breakfast should include protein foods: boiled eggs or scrambled eggs, cottage cheese, meat, as well as cereals, vegetables, Rye bread, cheese, tea. From fruits, you can allow apples or pears.
Snack between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruits or dried fruits.
Lunch: soup, meat or fish, mushrooms, vegetables, bread.
Snack between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
Dinner: fish or vegetable casserole, poultry meat, cottage cheese, fermented baked milk, varenets, kefir or yogurt.

As an effective menu for weight loss, designed for almost a week, you can apply the method, which differs in the separate use of proteins and carbohydrates:

day: protein (chicken meat, eggs, squid) and vegetables.
day: only protein - meat, fish, cheese.
day: only carbohydrates - honey, fruits and vegetables, oatmeal, rice, pasta.
day: unloading - tea, vegetables.

Menu for the month

Monday:

Breakfast: buckwheat porridge, vegetable salad, tea.
Lunch: chicken soup, vegetables, compote.
Dinner: vegetable salad, fish, bread, tea.
In between main meals: pear or banana, kefir, cottage cheese or yogurt.

Tuesday:

Breakfast: cereal, yogurt, fruit.
Lunch: vegetable soup, baked fish with rice, vinaigrette, compote.
Dinner: lean meat, vegetable salad, tea.
In between meals: cottage cheese with low-fat sour cream or yogurt.

Wednesday:

Breakfast: oatmeal with apple, tea.
Lunch: cabbage soup, mashed potatoes, fish cutlet, juice.
Dinner: soup with meatballs without potatoes vegetable stew, ham, tea.
Between main meals: nuts - a few pieces, yogurt, fruit salad, cookies.

Thursday:

Breakfast: cottage cheese casserole, toast, juice or tea.
Lunch: borscht, chicken cutlet, buckwheat, compote.
Dinner: chicken fillet, vinaigrette, tea.
In between main meals: apple, yogurt, nuts, dried fruits.

Friday:

Breakfast: rice porrige, dried fruits, tea.
Lunch: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
Dinner: vegetable salad, fish, yogurt.
In between main meals: kefir, banana, cottage cheese, cocoa.

Saturday:

Breakfast: scrambled eggs, fresh vegetable salad, a slice of bread, tea with milk.
Lunch: vegetable soup, chicken, vinaigrette, compote or juice.
Dinner: beef stew with broccoli, juice or tea.
In between main meals: pineapple, yogurt, cottage cheese with sour cream.

Sunday:

Breakfast: porridge oatmeal, fruits, tea.
Lunch: buckwheat soup, meat, vegetables, juice.
Dinner: squid with vegetables.

Between main meals: toast, unsweetened crackers, fruit or vegetable juice, fruit, yogurt or tea.

If you are determined to change your habits, carefully study the diet proper nutrition for the week below. It should be noted that the proposed diet of proper nutrition is only a general example, at your discretion you can change products that are equivalent in usefulness and composition, for example: meat for fish, buckwheat for oatmeal, cabbage soup for green soup and so on.

Learn to distinguish between hunger and thirst. Sometimes we open the refrigerator door in search of food just because we are thirsty. Thirst often disguises itself as hunger and misleads us. How to deal with it? Before you start eating, drink a glass of water, if after a quarter of an hour the feeling of hunger does not go away, sit down to eat. Do not drink while eating. Water 10 minutes after entering the stomach goes further, taking with it the gastric juice, which is so important for the digestion of food. Because of this, food is poorly absorbed by the intestines, and food is not good for us. You can drink either 20 minutes before a meal or 40 minutes after a meal.

An indicative menu might look like this:

Monday:
➖Breakfast: Muesli seasoned with yogurt, apple or pear, coffee or tea.
➖Lunch: Cottage cheese seasoned with low-fat sour cream, dried fruits.
➖Dinner: Vegetable soup, goulash, baked potatoes, fresh vegetable salad, juice.
➖Afternoon snack: Fruit salad.
➖Dinner: Boiled poultry fillet, vinaigrette, tea.

Tuesday:
➖Breakfast: Buckwheat, vegetable salad, tea.
➖Second breakfast: Apple, yogurt.
➖Dinner: Soup in vegetable broth, baked fish with rice side dish, vinaigrette, compote.
➖Afternoon snack: Cottage cheese seasoned with low-fat sour cream.
➖Dinner: Vegetable stew, ham, tea.

Wednesday:
➖Breakfast: Oatmeal, baked apple, green tea without sugar.
➖Lunch: A glass of yogurt.
➖Dinner: Fish soup, boiled veal with vegetables, juice.
➖Afternoon snack: Cottage cheese, crackers.
➖Dinner: Meat, boiled potatoes, vegetable salad, tea.

Thursday:
➖Breakfast: Omelet, vegetable salad, tea.
➖Lunch: Banana.
➖Dinner: Soup on chicken broth, fish, vinaigrette, compote.
➖Afternoon snack: Cottage cheese, dried fruits.
➖Dinner: Vegetable stew, yogurt. ➖ Lunch: A glass of yogurt.
➖Dinner: Buckwheat soup, fish cakes, mashed potatoes, compote.
➖Afternoon snack: Cottage cheese, nuts.
➖Dinner: Low-fat ham, vegetable salad, tea.

Sunday:
➖Breakfast: Oatmeal, fruits, coffee.
➖Lunch: A glass of yogurt, crackers.
➖Dinner: cabbage soup on meat broth, boiled chicken, vegetable salad, compote.
➖Afternoon snack: Fruit salad.
➖Dinner: Omelet, vegetable salad, tea.

Do not forget that the last meal is at least 2.5 - 3 hours before going to bed. If you can't stand it, drink a glass of kefir or yogurt.

Having mastered the diet of proper nutrition for every day, you can easily get in shape and maintain the desired volumes for life.

It’s great when a person is ready to make an effort and change his life for the better, in particular, switch to a healthy diet, because after a few months after changing the usual diet, an improvement in health status can be noted.

Many people mistakenly assume that a structured diet is a complete rejection of delicious foods, but this is not so, since healthy food recipes for every day for which they amaze with their abundance will allow a person to eat not only healthy, but also tasty!

Basic principles of healthy eating

There should be only when there is a feeling of hunger, but the gaps between meals are no more than 5 hours.
It is best to eat while sitting, slowly and, most importantly, chewing thoroughly.
At one time, you can eat no more than 3 dishes.
During and after meals, you should try not to drink liquids for about 40 minutes.
There is a need for foods that contain fiber (vegetables, herbs, cereals).

Compliance with these important principles will help you stay healthy and beautiful for a long time.

A very useful video about the essence and all the rules of a healthy diet:

Sample healthy food menu

Tasty and healthy food (recipes will be presented below) usually consists of five meals a day. For breakfast - slow carbohydrates (a piece of gray bread with butter, cereals, tea with honey). For the second breakfast (snack) - fresh fruits or vegetable salad.

Lunch is hearty, but not heavy (broth, boiled meat or steamed cutlets, vegetables, compote or unsweetened tea). For an afternoon snack - dairy products or fruits.

Dinner should not overload the stomach with heavy food. At this time, it is better to consume a small amount of vegetable fats, proteins, carbohydrates (boiled fish, steamed meat, fruit compote.

We will consider in more detail recipes for a healthy diet for a week in the next part of the article.

First breakfast

The best breakfast dish is undoubtedly porridge. But, every morning, eating the same porridge can get boring, so you need to add some zest to the recipes for every day for a healthy diet.

Millet porridge

Rinse well 1 cup of millet. Pour into a saucepan, pour 500 ml of boiling milk and put it on a slow fire for 30 minutes, stirring constantly.

After cooking, the porridge should be allowed to brew and then add a small pinch of salt and oil to taste. For a change, you can put honey, fruit jam, jam or berries in the porridge.

fruit pudding

For kids perfect breakfast becomes a fruit pudding. To prepare the dish, you will need several types of fruits, which you will need to beat in a blender, add a little nut and 1-2 eggs beaten with sugar and salt. Next, you need to mix everything and bake in the oven for 15 minutes.

Cottage cheese casserole

For cooking, you will need 500 grams of low-fat cottage cheese, 2 eggs, 4-4.5 tbsp. l. sugar and 2 tbsp. l. decoys. All ingredients must be mixed and baked for 30-40 minutes until formed golden brown. To give the curd casserole a more piquant taste, add a little dried fruit, vanillin, cinnamon.

Lunch

After a morning meal, after about 3 hours, you can eat a second breakfast. You do not need to prepare special dishes for this, because it is best to arrange a snack with healthy foods.

So, between the morning meal and lunch you can eat:

apple, pear or banana;
yogurt, a glass of kefir or a small amount (no more than 150 grams) of low-fat cottage cheese;
grated carrots with an apple;
a slice of cheese;
any vegetables;
a handful of nuts and (or) dried fruits.

Dinner

When preparing the first and second courses, it is necessary to exclude frying. Salads should be seasoned not with mayonnaise, but with low-fat sour cream. If you need to add vinegar, then it must be replaced with lemon juice.

First course

Greek bean soup

Boil the beans until half cooked, drain all the water. Cover the beans again with water and boil for 20 minutes. Remove from stove and let steep for one hour. Then put the chopped vegetables into the pan with the beans: onions, carrots and celery along with garlic and tomato paste and cook everything for 20 minutes. To add flavor, add salt and black pepper.

Tomato puree soup

This soup is suitable for the summer season, when it is stuffy and there is simply no desire to devote several hours to cooking. Scald a kilogram of tomatoes and remove the skin from them, cut into halves and remove the seeds. Next, you need to grind the rest of the pulp in a blender with 2 tbsp. l. olive oil, 2 garlic cloves, passed through a press, 2 tbsp. l. lemon juice, nutmeg, basil, thyme, salt and pepper.

Second course

The main dishes that people eat for lunch can also be prepared for dinner, in addition, these recipes for a healthy diet for every day can be used for family feasts.

Chicken with potatoes in a pot

This dish is perfect for both everyday and gala dinner. For 4 servings, you will need half a kilogram of potatoes, 400 grams of chicken and champignon fillets, 4 tomatoes, 300-400 grams of cheese, sour cream, herbs and seasonings to give the dish a piquant taste.

All ingredients should be cut into small pieces. The bottom of the pots should be greased with sour cream and begin to be laid in layers: fillets, mushrooms, sour cream, potatoes, tomatoes and sour cream again. After everything has been laid out in layers, you need to sprinkle with cheese, add salt, pepper and seasonings. At the end, you need to cover the pots with foil or cover with a lid and put in the oven for 40-50 minutes. Remove the lid/foil 10 minutes before serving to allow excess liquid to evaporate.

Braised fish with vegetables

Ingredients: half a kilogram of fish fillet, 30 gr. carrots, 200 gr. onions, 2 tbsp. l. tomato paste, bay leaves, black peppercorns.

Vegetables need to be mixed with pasta and sent to stew, preheating vegetable oil in a frying pan. After 10 minutes, you need to add fillet, spices to the pan, pour all 500 ml of boiled water and simmer for 40 minutes.

Cheesecakes with cumin

For cooking, you need to grind 300 gr. cottage cheese, mix it in a bowl with 2 tbsp. l. flour, 3 eggs, 1 tbsp. l. sour cream, 1/2 tsp. cumin, salt everything and mix thoroughly.

The mass must be formed, rolled in flour and fried for butter. Serve with honey, jam or condensed milk.

baked potatoes

To prepare a dish according to this recipe, you do not need to peel the potatoes, so they need to be washed and dried well. The root crop must be put on a baking sheet and sent for an hour in the oven, heated to 180 degrees. After it is cut in half, gently separate the pulp from the peel with a spoon and crush it.

For taste, add finely chopped green onion, pour unsweetened yogurt and mix everything. Fill the potato peel with the mixture, pour over everything with sour cream and garnish with cilantro.

baked chicken breast with mushrooms

Cut into pieces 400 gr. chicken fillet, salt and shift into a greased form. Cut the onion in half rings and put the second layer. Next, you need to boil and cut 300 gr. mushrooms and put them in a third layer. The dish must be poured with sauce: yogurt, salt, pepper and spices to taste. Bake for 30-40 minutes.

Salad is a nice addition to the main course. There are a lot of simple salad recipes for every day for a healthy diet, but the following are the easiest to prepare.

Greek salad

It is necessary to cut cucumbers, tomatoes, feta cheese into cubes, olives and season everything with a mixture of lemon juice and olive oil. Be sure to add the salad, but only it must not be cut, but picked with your hands.

Salad of radish, carrots and nuts

Wash and chop vegetables, add 2 tbsp. l. chopped nuts, garlic clove, lemon zest, salt and pepper. For salad dressing, the following mixture is used: whipped in a blender lemon juice with vegetable oil.

Deli with cheese

Peel the cucumber, cut into cubes and add finely chopped celery. Grind 2 boiled eggs and grate 50 gr. cheese, add a clove of garlic. For dressing, use low-fat sour cream and decorate the dish with dill before serving.

Video: simple recipes for a healthy diet for every day

Thanks to the above recipes for a healthy diet for every day, you can diversify your diet with delicious, satisfying and mouth-watering dishes.

Healthy food

List of healthy foods that should be in your diet every day:

Vegetables;
Fruit;
Berries;
Dairy products with a low fat content;
Fish and seafood;
Lean meat, poultry;
Cereals, cereals, durum pasta;
Chicken eggs;
Products with vegetable fat: olive oil etc.;

Harmful food

List of foods that should be limited:

pastries, dough, White bread, muffin;
Sausages, sausage;
mayonnaise, sauces containing fat;
Canned meat;
egg yolks;
Foods with a lot of animal fat;
Semi-finished products, fast food;
Alcoholic drinks;

It is advisable to exclude harmful foods from your diet completely, or on one day for a week, allow yourself something from the list of junk food to unload your nervous system and relax.

Watch Helpful Video #1:

The right menu for the week

Monday

Breakfast - Buckwheat porridge, boiled egg, Apple.
Lunch - Chicken in the oven, vegetable salad.
Snack - cottage cheese, delicious berries.
Dinner - Corn porridge with cheese and vegetables.

Breakfast - cottage cheese with sour cream or yogurt, honey, pieces of fruit or berries, toasts.
Lunch - pilaf fresh cucumbers or tomatoes.
Snack - bread with cheese and juice.
Dinner - Lean meat and grilled vegetables.

Breakfast - oatmeal with pieces of fruit, green tea, an apple.
Lunch - borscht with herbs and sour cream, chicken fillet, Borodino bread.
Snack - Non-fat yogurt with nuts.
Dinner - Stuffed zucchini, fish in batter.

Breakfast - cottage cheese casserole, orange, cocoa.
Lunch - mashed potatoes with chicken cutlets, tea.
Snack - grapefruit, a handful of nuts.
Dinner - Lean meat in a slow cooker for a couple, fresh vegetables, compote.

Breakfast - jelly with oatmeal cookies and cheese.
Lunch - diet pizza, vegetable salad, fruit drink.
Snack - fruit salad.
Dinner - Baked chicken with vegetables, tea.

Breakfast - lazy dumplings or syrniki, black tea.
Dinner - stuffed eggplant, fish fillet with lemon.
Snack - apple or banana, juice.
Dinner - Tuna salad, chicken fillet.

Sunday

Breakfast - scrambled eggs with herbs, tomatoes, fruit juice.
Lunch - Rice with chicken cutlet, vinaigrette, tea.
Snack - yogurt, jelly.
Dinner - Steamed fish, vegetables, tea.

Fractional nutrition is good for the health of every person. diet healthy nutrition should be broken down into 4-5 meals each day. It is necessary to eat every 3 hours in moderation, i.e. get up from the table with a feeling of lightness in the stomach. Many people have busy everyday life: study, work, sports, and it is difficult to eat fully, there is not enough time. Then buy yourself convenient food containers and cook in advance at home, and then take it with you for the whole day. Eat right every week, and very soon you will feel the results - lightness will appear and weight will normalize.
Don't overeat at night. If you fulfill the first paragraph, then in the evening you will not be tormented by hunger, because during the day you got everything required calories. But if you still want to eat before bedtime, then drink a glass of water or milk with 0.5% fat content or kefir. Then the feeling of hunger will leave you alone, and you will sleep like a baby - a sound sleep. Ideally, try to have a proper dinner 3 hours before bedtime.
Every time you sit down at the table, eat vegetables. Vegetables contain many useful components, vitamins, fiber. Vegetables are good for proper digestion and metabolism. You can easily diversify your menu, because there are a huge number of vegetables, for example: cabbage, tomatoes, cucumbers, radishes, broccoli, beets, green onions and many others.
Drink enough water per day. 15-30 minutes before a meal - drink 200 ml of water. While eating, it is not advisable to drink, you dilute the gastric juice. After eating, after 1-2 hours, you can drink clean water. The daily norm per day is about 1-2 liters of water so that your body receives enough clean water for the good functioning of all organs. If you play sports, then on training days you need to drink properly during training, every 15 minutes - a small amount of water.
Reduce the amount of simple (sweet) carbohydrates. Carbohydrates are simple (fast) and complex (slow). Complex carbohydrates include cereals, rice, buckwheat, durum wheat pasta, etc. Simple carbohydrates include sweets, pastries, cakes, flour products, sweets, sugar. Simple carbohydrates are quickly absorbed in the body and when they are in excess, they are deposited in subcutaneous fat. Eat complex carbohydrates, and your figure will be wonderful. A proper diet will improve your immunity, strengthen the body's defenses against external factors.

Watch helpful video #2: