What is proper nutrition that all fitness consultants and nutritionists talk about?
Proper nutrition is a complete or partial change in eating habits, the transition to a balanced diet, and the rejection of "waste food."This is not a temporary phenomenon, like a diet, but a radical lifestyle change in the name of health, good mood and a great figure!
Why is it important to follow a healthy diet for weight loss?
It is useful for any person to follow a regimen, both in food and sleep mode, to adjust the body's biorhythms and not add unnecessary stress.
On the issue of weight loss, a clear diet is very important here, because its absence leads to stress, as already mentioned, and in times of stress the body stores fat "in storage."
Characteristics of eating regimen with proper nutrition
Here are some important nutritional points:
- Reduction of calorie content: it is safe for the body to reduce the total calorie content of the diet by 20%;
- It is mandatory to have breakfast, breakfast starts the metabolic process 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 process of losing weight.
- There should not be long gaps between meals: it is optimal to eat every 3 hours.
A healthy diet involves 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 a proper diet and eat 1-2 times a day, then the appetite will be "cruel" and the person will eat more than he should, and will also add harm.
The stress a person faces during starvation, as a result of which fat is stored "for a rainy day," has been mentioned.
Frequent meals in small portions allow you not to overeat, control appetite, have a positive effect on metabolism (the faster, the better a person loses weight), calms the body and improves mood.
In addition, there should be order in everything, not chaos, including nutrition.You have to adjust to eating at that hour, after some time it will become a habit.This is the right diet for weight loss.
Examples of the right diet for weight loss on the clock
- 20 minutes after waking up - a glass of water at room temperature;
- in another 20 minutes - breakfast;
- Then every 3 hours the next meal.
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 that suits you.The main thing is that the last meal should be no later than 2-3 hours before bedtime.
Sleep mode for weight loss
The science here is simple: train yourself to go to sleep and wake up at the same time.Sleep at least 8 hours a day, preferably before midnight, because about one in the morning the body is most active in producing somatotropin - growth hormone, and is useful for losing weight (effectively burns subcutaneous fat deposits and helps build muscle).
Chronic lack of sleep often makes people feel unwell and eat too much.
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 right after going to bed, to wake up and start working the body, you can add a little lemon juice for better fat burning.
Further, experts recommend drinking a glass of water an hour before a meal and an hour after, this helps dilute gastric juice and has a beneficial effect on the functioning of the gastrointestinal tract.If you eat a lot of protein food, you need to drink more water for better absorption.
Exercise regimen for weight loss
It is recommended to do morning exercises regularly.Ideally, it would be a jog in the park, then a contrast shower.All-day energy boost guaranteed!
Strength training with weights burns a lot of calories, creates sculpted muscles, but also quickly tires you, especially if someone is not used to a calorie deficit.Such training should be limited (1-2 times a week).
Long-term training at a moderate pace (cardio training, aerobics, working with light weights with a large number of repetitions) is very effective for weight loss.
Do not beat yourself up, training should not harm your health!
Emphasis on "problem areas" during training (if you work in the gym, you need to choose exercise equipment for specific muscle groups).If you are not sure, you can get advice from a trainer, take individual training to understand how to do it correctly.
It is recommended to go to the gym three times a week;Complex exercises are useful for beginners - combining strength and cardio.
It's great if the club has a pool and a "spa" area;Water treatments and baths will help relax muscles after exercise, and are also useful for fat burning.Don't forget to drink water after showering, a lot of fluid is lost through sweat!
If you can't go to the gym, you can buy weights at a sports store and train at home;There are many video tutorials on the internet.But don't forget about cardio - walking, running, cycling.
Therefore, when losing weight, the aspect of routine in food (follow the right diet for weight loss, eat strictly according to the clock) and in the process of sleeping and waking are very important.It is necessary to reduce the total calorie content of the diet, give up unhealthy foods and fast carbohydrates, they have a negative effect on health and figure.It is very important to play sports, control your training regimen, wisely combining strength and cardio exercises.