What is proper nutrition that all fitness consultants and nutritionists talk about?
Proper nutrition is a complete or partial change in eating habits, switching to a balanced diet and rejecting "food waste".This is not a temporary phenomenon like a diet, but a radical lifestyle change in the name of health, good mood and an excellent figure!
Why is it important to follow a healthy diet for weight loss?
In order to regulate the biorhythms of the body and add unnecessary stress, it is useful for any person to follow a routine, both in eating and sleeping patterns, and in sleeping patterns.
When it comes to losing weight, a clear diet is especially important here, because it is not there, as already mentioned, it leads to stress and the body stores fat "in reserve".
Features of the diet with proper nutrition
Here are some important nutritional points:
- Reduction in calorie content: it is safe to reduce the calorie content of the body's total diet by 20%;
- Having breakfast is mandatory, breakfast starts metabolic processes in the body;
- A five-course diet is good: 3 main meals and two snacks.Does it seem like a lot?But this regime will help to speed up the metabolism in the body and therefore the process of losing weight.
- There should not be long gaps between meals: every 3 hours is optimal.
A healthy diet includes a complete, balanced diet (for breakfast (eating foods that contain protein, complex carbohydrates and complex carbohydrates for fiber, complex carbohydrates and fiber - protein + fiber). For the first snack, you can eat fruits and nuts. For the second - a 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, the appetite will be "brutal" and the person will eat more than that and we will be harmful.
The stress that a person experiences during a period of starvation is stored as a "rainy day" after a fat day.
Frequent meals in small portions allow you to eat a lot, control appetite, have a positive effect on metabolism (the faster a person loses weight, the better), calms the body and improves mood.
In addition, there should be order in everything, not chaos, including nutrition.After a while you have to adapt to the food, after a while it will become a habit.This is the right diet for weight loss.
Example of the right 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 the next meals every 3 hours.
It looks like this:Breakfast - 7:40, Snack - 7:40, Snack - 10:40, lunch - 13:40-14:00, Snack - 16:40-17:00, dinner - 19:40-20:00.
You can customize your time.The main thing is that the last meal should not be later than 2-3 hours after going to bed.
Sleep patterns for weight loss
The science here is simple: Train yourself to fall asleep and wake up at the same time.At least 8 hours of sleep a day, go to bed before midnight, because the morning is close to each other, it produces the most active energy of the body and is useful for losing weight (burns effectively and helps to build muscle).
Chronic lack of sleep often leaves people feeling lousy and overworked.
Water mode
The average amount of water to drink for weight loss: 6-7 glasses - about 2 liters.
It is recommended to drink a glass of water immediately after sleep, you can add a little lemon juice for better fat burning to wake up and start the body.
In addition, experts recommend drinking a glass of water an hour before eating and an hour later, it 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 should drink more water for better absorption.
Exercise regimen for weight loss
It is recommended to do morning exercises regularly.Ideally, in the park, then there will be a contrast shower.Energy boost for the whole day is guaranteed!
Strength training with weights burns a lot of calories, sculpts muscles, and also makes you fat quickly, especially if a person is not used to a caloric deficit.Such training should be limited (1-2 times a week).
Long-term exercise at a moderate pace (cardio training, aerobics, light weights with many repetitions) is very effective for weight loss.
Do not overexert yourself, training should not harm your health!
Emphasis on "problem areas" during training (if you work in a gym, you need to choose training equipment for certain muscle groups).If you are not sure, you can get advice from a trainer, you can get personal 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 - it combines strength and cardio.
If the club has a swimming pool and a "spa" area, great;Hydrotherapy and baths will help relax the muscles after a workout and are also useful for burning fat.Don't forget to drink water after the bath, a lot of fluid is lost in 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 exercises on the Internet.But do not forget about cardio - walking, running, cycling.
So, when losing weight, both in food, follow a proper diet to lose weight, eat strictly according to the hour) and are very important in the processes of sleep and wakefulness.It is necessary to reduce the total caloric content of the diet, to give up unhealthy foods and fast carbohydrates, which have a negative effect on health and fitness.Playing sports, managing your training regimen, and combining strength and cardio training are essential.