What is proper nutrition that all fitness advisors and nutritionists talk 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 change in lifestyle in the name of health, good mood and a great figure!
Why is it important to follow a healthy diet to lose weight?
It is useful for anyone to follow a regimen, both in food and in sleep-wake mode, to adjust the body's biorhythms and not add unnecessary stress.
Regarding the issue of losing weight, a clear diet is especially important here, since its absence generates stress, as already noted, and in times of stress the body stores fat “in reserve.”
Features of the diet with proper nutrition.
Below are some important nutritional points:
- reduction of calorie content - it is safe for the body to reduce the calorie content of the total diet by 20%;
- It is MANDATORY to have breakfast, breakfast starts 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 regimen will help speed up the metabolism in the body and, therefore, the weight loss process.
- There should not be long intervals between meals: the optimal thing is to eat every 3 hours.
A healthy diet implies 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 correct diet and eat 1-2 times a day, the appetite will be "brutal" and the person will eat much more than he should, as well as adding harm.
The stress that a person experiences during hunger has already been mentioned, as a result of which fat is stored "for a rainy day."
Frequent meals in small portions make it possible not to overeat, control appetite, have a positive effect on metabolism (the faster it is, the better you lose weight), calm the body and improve mood.
Additionally, there should be order in everything, not chaos, including nutrition.It is necessary to adapt to eating for hours, after a while it will become a habit.This is the correct diet to lose weight.
An example of the correct diet to lose weight by the hour.
- 20 minutes after waking up: a glass of water at room temperature;
- in another 20 minutes - breakfast;
- then every 3 hours the following meals.
It looks like this:wake 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 to your liking.The main thing is that the last meal should be eaten no later than 2-3 hours before bedtime.
Sleep mode to lose weight
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 in the morning the body most actively produces somatotropin, the growth hormone, and it is useful for losing weight (it effectively burns subcutaneous fat deposits and helps build muscle).
Chronic lack of sleep often causes people to feel unwell and overeat.
water mode
The average amount of water you should drink to lose weight is: 6-7 glasses, about 2 liters.
It is recommended to drink a glass of water immediately after sleeping, to wake up and start working the body, you can add a little lemon juice for better fat burning.
In addition, experts recommend drinking a glass of water one hour before meals and one hour after, this helps to dilute gastric juice and has a beneficial effect on the functioning of the gastrointestinal tract.If you eat a lot of protein foods, you need to drink even more water for better absorption.
Training regimen for weight loss.
It is recommended to perform morning exercises regularly.The ideal would be to jog in the park and then have a contrast shower.An energy boost for the whole day is guaranteed!
Strength exercises with weights burn a lot of calories, sculpt muscles, but they also tire you out quickly, especially if a person is not used to a calorie deficit.This training should be limited (1-2 times a week).
Prolonged exercise at a moderate pace (cardiovascular training, aerobics, work with light weights and a high number of repetitions) is very effective for losing weight.
Don't push yourself too hard, training should not harm your health!
Emphasis on "problem areas" during exercise (if you exercise in the gym, you should choose exercise equipment for certain muscle groups).If you are not sure, you can ask a trainer for advice and undergo individual training to learn how to do it correctly.
It is recommended to go to the gym three times a week;Complex training is useful for beginners: it combines strength and cardio.
It is great if the club has a pool and “Spa” area;Water treatments and baths will help relax your muscles after training and are also useful for burning fat.Don't forget to drink water after bathing, you lose a lot of fluid with sweat!
If you can't go to the gym, you can buy weights at a sports store and practice at home;There are many video workouts on the Internet.But don't forget about cardio: walking, running, cycling.
Thus, when it comes to losing weight, routine aspects are very important both in nutrition (following the correct diet to lose weight, eating strictly according to the clock) and in the sleep and wake processes.It is necessary to reduce the total calorie content of the diet, abandon unhealthy foods and fast carbohydrates, as they negatively affect health and figure.It is very important to practice sports, control the training routine, wisely combining strength and cardio training.