New Year’s hol­i­days — the long-await­ed and beloved by all time of the year. But end­less feasts, par­ties, meet­ings with fam­i­ly and friends for lunch and din­ner, a decrease in activ­i­ty will inevitably lead to an increase in extra pounds. If the num­bers on the scales after the New Year’s hol­i­day do not please you, then this arti­cle is for you. No rad­i­cal food refusals — we have pre­pared a bal­anced menu on the way to your slim­ness.

First, you need to stop blam­ing your­self. Feel­ings of guilt, stress not only do not help with weight loss, but also exac­er­bate the sit­u­a­tion. There is no shame in enjoy­ing the hol­i­days and enjoy­ing food. With the right approach, you will quick­ly get in shape. The most impor­tant thing is not to give up food. It will only make you hun­gry and dis­tract you from your goal. To lose weight and not break down, you need to move a lot and eat right.

Porridge is the key to a great start to the day

Cere­als are great for break­fast. Slow car­bo­hy­drates con­tain fiber and vit­a­mins. They are slow­ly absorbed, which means you will for­get about the feel­ing of hunger for a long time. In mul­ti­cook­ers, you can make por­ridge for break­fast in just a few min­utes, which means you will have more time to pack or do morn­ing exer­cis­es. Add fruits, nuts or seeds and a spoon­ful of hon­ey to the por­ridge. We promise it will be deli­cious!

Replacing coffee with juices and tea

What could be bet­ter in the morn­ing than fresh­ly squeezed orange or apple juice, where all the ben­e­fi­cial sub­stances of fruits are pre­served! More­over, juices are much health­i­er than cof­fee and also help us wake up. Today there are many mod­els of pow­er­ful juicers that work silent­ly and will not wake up loved ones in the morn­ing. And those who are indif­fer­ent to fruits can replace them with veg­eta­bles, such as car­rots and beets.

Fans of clas­sic morn­ing drinks will love herbal and green teas.

See all juicers and ket­tles

Light snack before lunch

Nutri­tion­ists rec­om­mend eat­ing in small por­tions, but often. For the first snack, smooth­ies or yogurts are great. For the first option, it is bet­ter to choose a good pow­er­ful blender. The recipe for a vit­a­min smooth­ie is sim­ple: 300 g pineap­ple, 2 bananas, 1 orange and flax seeds (option­al). Mix all the ingre­di­ents in a blender and enjoy the great taste.

It is bet­ter to choose nat­ur­al yogurts for a snack with­out var­i­ous addi­tives. Bet­ter yet, cook it your­self. Then you will def­i­nite­ly be sure that the prod­uct is nat­ur­al with­out sug­ar and extra fla­vors. When prepar­ing home­made yogurt, you can not do with­out a yogurt mak­er. Mix all the ingre­di­ents before going to bed, and in the morn­ing the yogurt will be ready. You can add hon­ey, nuts, berries or pieces of fruit.

The right lunch is carbohydrates, fiber and protein

Many peo­ple who lose weight dras­ti­cal­ly reduce the amount of car­bo­hy­drates, and this is one of the most com­mon mis­takes. After all, car­bo­hy­drates are the source of our ener­gy. A bal­anced lunch con­tains meat or fish, veg­eta­bles, “good” fats (nuts, oils, avo­ca­dos), and grains. It’s best to steam it. Mod­ern appli­ances allow you to cook sev­er­al dish­es at the same time at dif­fer­ent lev­els. If you haven’t got a steam­er yet, now is the time.

Dried fruits and nuts are the best snack

Between lunch and din­ner, it is best to eat some­thing that quick­ly sat­is­fies the feel­ing of hunger. A great option is a veg­etable sal­ad, bread, cot­tage cheese or dried fruits and nuts. The lat­ter, by the way, you can always car­ry with you in your purse. With the fruit and veg­etable dry­er, you can make raisins, dried apri­cots, prunes, dry apples and much more for a snack. But do not get car­ried away — nuts and dried fruits are quite high in calo­ries.

Dinner should be 2–3 hours before bedtime

Do not eat after 18:00 — a myth that has become obso­lete for a long time. Din­ner should be light and pro­tein. It is best to choose lean fish or white meat with veg­eta­bles. A great option is to make veg­etable puree with a blender. Zuc­chi­ni, broc­coli, pump­kin, cau­li­flower — there are many options. Boil the veg­eta­bles, and then grind in a blender. A lit­tle salt, pep­per — and the side dish is ready!

Helpers for weight loss

In the fight against excess weight and on the way to prop­er nutri­tion, you can­not do with­out spe­cial gad­gets and appli­ca­tions.

Fit­ness track­ers and smart watch­es will help you count calo­ries burned and track your activ­i­ty.

The “Water­bal­ance” app will take care of the water rate. When reg­is­ter­ing, you must enter your gen­der, weight and height. After that, the ser­vice will auto­mat­i­cal­ly cal­cu­late how much water you need to drink. You can also add oth­er drinks there: tea, milk, juices and cof­fee. At the same time, the appli­ca­tion will tell you which drinks are bet­ter to lim­it, as they inter­fere with the water bal­ance.

Fat­Se­cret and oth­er calo­rie count­ing apps will help you cal­cu­late how many calo­ries you need per day. As in “Water­bal­ance”, when enter­ing your data, the ser­vice will give rec­om­men­da­tions that are suit­able for you. Appli­ca­tions will help you con­trol your diet and keep your­self with­in lim­its.

Smart scales are anoth­er indis­pens­able tool for los­ing weight. They show not only weight, but also mus­cle mass, the amount of water and fat in the body.

Anoth­er use­ful gad­get is a kitchen scale. We don’t always know how many grams are in a cooked serv­ing. In this mat­ter, one should def­i­nite­ly not rely only on intu­ition.

Diets are a thing of the past. Prop­er and bal­anced nutri­tion is the key to suc­cess in los­ing weight. Fol­low our advice, and very soon you will return to your com­fort­able form. And gad­gets and sports will help you with this.