What is the proper nutrition that all the fitness and nutrition consultants talk about?
Proper nutrition is a complete or partial change in eating habits, switching to a balanced diet and eliminating "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 beautiful body!
Why is it important to follow a healthy diet to lose weight?
It would be helpful for any person to follow a regimen, both in terms of diet and sleep-wake, to regulate the body's circadian rhythm and not add unnecessary stress.
Regarding the issue of weight loss, a clear diet is especially important here, since its absence leads to stress, as already noted, and in times of stress the body stores "reserve" fat.
Characteristics of a diet with proper nutrition
Here are some important nutrition points:
- Reduce calorie content: the body can reduce the calorie content of the total diet by 20%;
- It is MANDATORY to eat breakfast, breakfast starts the body's metabolism;
- A 5-meal diet is good: 3 main meals and 2 snacks.Seems like a lot?However, this diet will help speed up the body's metabolism and thus promote weight loss.
- There should not be too long a gap between meals: it is optimal to eat 3 hours apart.
A healthy diet includes a balanced, complete diet (for breakfast, it is useful to eat foods containing complex carbohydrates + proteins, lunch - proteins, complex carbohydrates and fiber, dinner - proteins + fiber).For your first snack, you can eat fruits and nuts.In the second - something protein, for example, 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 cravings will become "brutal" and the patient will eat more than necessary, causing additional harm.
The stress that a person experiences when hungry, due to which fat is stored “for a rainy day,” has already been mentioned.
Frequent meals in small portions help you not to overeat, control appetite, have a positive effect on metabolism (the faster a person loses weight, the better), soothe the body and improve mood.
In addition, everything must be orderly, not chaotic, including nutrition.You need to adapt to eating at regular intervals, after a while it will become a habit.This is the right diet to lose weight.
An example of the right diet for weight loss by the hour
- 20 minutes after waking up - a glass of water at room temperature;
- in 20 minutes - breakfast;
- then every 3 hours the next 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 suit you.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 sleep and wake up at the same time.Sleep at least 8 hours a day, it is best to go to bed before midnight, because at about one o'clock in the morning, the body produces somatotropin - the most active growth hormone and is very useful for weight loss (effectively burns fat accumulated under the skin and helps build muscle).
Chronic lack of sleep often makes people feel unwell and overeat.
Water mode
The average amount of water you should drink to lose weight is: 6-7 glasses - about 2 liters.
You should drink a glass of water right after sleeping. To wake up and start your body activity, you can add a little lemon juice to burn fat better.
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 digestive tract.If you eat a lot of protein-rich foods, you need to drink more water for better absorption.
Exercise regimen for weight loss
You should exercise regularly in the morning.A run in the park is ideal, followed by a contrasting shower.Guaranteed to boost energy for the whole day!
Strength exercises with weights burn a lot of calories, tone muscles, but also quickly tire you, especially if a person is not accustomed to a calorie deficit.Such training should be limited (1-2 times a week).
Long-term exercise at a moderate pace (cardio, aerobics, light weights with high repetitions) is very effective for weight loss.
Don't try too hard, exercise will not harm your health!
Emphasize “problem areas” during exercise (if you go to the gym, you need to choose exercise equipment for certain muscle groups).If you are not sure, you can get advice from a trainer, participate in personal training to understand how to do it correctly.
It is recommended to go to the gym three times a week;Complex training is very useful for beginners - combining strength and cardio.
It would be great if the club had a swimming pool and a “Spa” area;Hydrotherapy and bathing will help relax muscles after a workout and are also helpful for burning fat.Don't forget to drink water after showering, a lot of fluid will be 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 workout videos on the Internet.But don't forget about cardiovascular training - walking, running, cycling.
Therefore, when losing weight, regular aspects both of food (following the right diet to lose weight, eating on time) and the process of sleeping and waking are very important.It is necessary to reduce the overall calorie content of the diet, abandon unhealthy foods and fast carbohydrates, they negatively affect health and figure.It is very important to play sports, control your training regimen, wisely combine strength and cardiovascular training.