What is the right food that all the fitness consultants and nutritionists are talking about?
Proper nutrition is a complete or partial change in eating habits, a transition to a balanced diet and a rejection of "food waste".This is not a temporary phenomenon, like a diet, but a radical lifestyle change in the name of health, good mood and great figure!
Why is it important to follow a healthy diet for weight loss?
It is useful for every person to follow a regime, both in the food regime and in the sleep-wake mode, in order to regulate the biorhythms of the body and not to add unnecessary stress.
As for the issue of weight loss, a clear diet is especially important here, since its absence leads to stress, as already mentioned, and in moments of stress the body stores fat "in reserve".
Characteristics of the regime of eating with the right food
Here are some important nutritional points:
- reduction of caloric content: it is safe for the body to reduce the caloric content of the total diet by 20%;
- It is MANDATORY to have breakfast, the morning meal starts the metabolic processes in the body;
- A five-meal diet is good: 3 main meals and two snacks.Does it seem like a lot?However, this regime will help to accelerate the metabolism in the body, and therefore, the process of losing weight.
- There should not be long gaps between meals: it is optimal to eat every 3 hours.
A healthy diet includes a complete and balanced diet (for breakfast it is useful to eat foods containing complex carbohydrates + protein, for lunch - protein, complex carbohydrates and fiber, for dinner - protein + fiber).For your first snack, you can eat fruits and nuts.In the second - something protein, for example, cottage cheese.
What are the benefits of following a diet and how does it affect weight loss?
If you do not follow the right diet and eat 1-2 times a day, then the appetite will be "brutal" and the person will eat much more than necessary, and it will also increase the damage.
The stress that a person experiences during starvation, as a result of which fat is stored "for a rainy day", has already been mentioned.
Frequent meals in small portions allow you not to eat too much, control appetite, have a positive effect on metabolism (the faster it is, the better a person loses weight), calms the body and improves mood.
In addition, there should be order in everything, not chaos, including food.You have to get used to eating by the hour, after some time it will become a habit.This is the right diet for weight loss.
An example of the right diet for weight loss per hour
- 20 minutes after waking up - a glass of water at room temperature;
- in another 20 minutes - breakfast;
- then every 3 hours the next meals.
It looks like this:waking up at 7:00, breakfast – 7:40, snack – 10:40, lunch – 13:40-14:00, snack – 16:40-17:00, dinner – 19:40-20:00.
You can adjust the time according to yourself.The main thing is that the last meal is no later than 2-3 hours before bedtime.
Sleep mode for weight loss
The science here is simple: train yourself to fall asleep and wake up at the same time.Sleep at least 8 hours a day, preferably go to bed before midnight, since around one o'clock in the morning the body produces more actively somatotropin - growth hormone, and it is useful for weight loss (it effectively burns subcutaneous fat deposits and helps build muscle).
Chronic lack of sleep often makes people feel bad and overeat.
Water mode
The average amount of water to drink for weight loss is: 6-7 glasses - about 2 liters.
It is recommended to drink a glass of water immediately after sleep, to wake up and start the work of the body, you can add a little lemon juice for better fat burning.
Furthermore, experts recommend drinking a glass of water one hour before meals and one hour after meals, this helps dilute gastric juice and has a beneficial effect on the functioning of the gastrointestinal tract.If you eat a lot of protein foods, you should also drink more water for better absorption.
Exercise regimen for weight loss
It is recommended to exercise regularly in the morning.Ideally, it will be a run in the park, then a contrast shower.An energy boost for the whole day is guaranteed!
Strength training with weights burns a lot of calories, makes muscles sculpted, but also tires you out quickly, especially if a person is not used to a calorie deficit.Such training should be limited (1-2 times a week).
Long-term exercises at a moderate pace (cardio training, gymnastics, light weight work with a large number of repetitions) are very effective for weight loss.
Don't overdo it, exercise doesn't have to hurt your health!
Emphasis on "problem areas" during training (if you train in the gym, you should choose exercise equipment for certain muscle groups).If you are not sure, you can get advice from a trainer, get individual training to understand how to do it correctly.
It is recommended to go to the gym three times a week;complex training is useful for beginners - combining strength and cardio.
It is good if the club has a pool and a "Spa" area;water treatments and baths will help relax muscles after a workout, and are also useful for burning fat.Don't forget to drink water after the bath, a lot of fluids are lost through sweat!
If you can't go to the gym, you can buy weights at a sports store and practice at home;there are many exercise videos on the internet.But do not forget about cardio - walking, running, cycling.
Thus, when losing weight, routine aspects both in food (follow the right diet for weight loss, eat strictly according to the clock) and in the processes of sleeping and waking up are very important.It is necessary to reduce the overall caloric content of the diet, to give up unhealthy foods and fast carbohydrates, they negatively affect health and figure.It is very important to play sports, controlling your training regime, wisely combining strength and cardio training.