What is the proper diet that all the fitness consultants and nutritionists are talking about?
Proper nutrition is a complete or partial change in eating habits, transition to a balanced diet and rejection of "food waste".This is not a temporary phenomenon like a diet, but a radical lifestyle change for the sake of health, good mood and a 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 mode of eating and in the mode of sleep-wake, in order to correct the biorhythms of the body and not to add unnecessary stress.
As for the issue of losing weight, a clear diet is especially important here, since its lack leads to stress, as already noted, and during stress the body stores fat "in reserve".
Features of the diet with proper nutrition
Here are some important nutritional points:
- reducing caloric content: it is safe for the body to reduce the caloric content of the total diet by 20%;
- Breakfast is MANDATORY, 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 regimen will help speed up the body's metabolism, and therefore the weight loss process.
- There should not be long intervals between meals: it is optimal to eat every 3 hours.
A healthy diet includes a complete, 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 breakfast, you can eat fruits and nuts.In the second - something protein, for example cottage cheese.
What are the benefits of dieting and how does it affect weight loss?
If you do not follow the correct diet and eat 1-2 times a day, then the appetite will be "brutal" and the person will eat much more than he should, and it will also add harm.
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 eating.You have to adapt to eating on an hourly basis, after a while it will become a habit.This is the right diet for weight loss.
An example of a proper weight loss diet per hour
- 20 minutes after waking up - a glass of water at room temperature;
- after another 20 minutes - breakfast;
- then every 3 hours subsequent 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 according to your needs.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 fall asleep and wake up at the same time.Sleep at least 8 hours a day, preferably before midnight, because around one in the morning, the body most actively produces somatotropin - a growth hormone and is useful for weight loss (it effectively burns subcutaneous fat deposits and helps build muscles).
Chronic lack of sleep often makes people feel sick and overeat.
Water mode
The average amount of water 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 working on the body, you can add some lemon juice for better fat burning.
In addition, experts recommend drinking a glass of water one hour before a meal and one 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 foods, you should drink even more water for better absorption.
Exercise regimen for weight loss
It is recommended to do morning exercises regularly.Ideally, this will be jogging in the park, then a contrast shower.The surge of energy 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 you are not used to a calorie deficit.Such training should be limited (1-2 times a week).
Long-term exercise at a moderate pace (cardio training, aerobics, light weight work with a high number of repetitions) is very effective for weight loss.
Don't overwork yourself, training shouldn't harm your health!
Emphasis on "problem areas" during training (if you train in the gym, you need to choose exercise equipment for certain muscle groups).If you are not sure, you can get advice from a trainer, take individual training to find out 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 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 burning fat.Don't forget to drink water after a bath, a lot of liquid is lost 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 losing weight, routine aspects both in food (follow a proper weight loss diet, eat strictly according to the clock) and in the processes of sleep and wakefulness are very important.It is necessary to reduce the total calorie content in the diet, to give up unhealthy foods and fast carbohydrates, they negatively affect health and figure.It is very important to exercise by controlling your training regime, judiciously combining strength and cardio training.