What are all the fitness consultants and nutritionists talking about when it comes to proper nutrition?
Proper nutrition means a complete or partial change in eating habits, a switch to a balanced diet and an avoidance 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 a healthy diet important for losing weight?
It is useful for every person to follow a diet, both in nutritional and sleep-wake modes, in order to adjust the body's biorhythms and avoid unnecessary stress.
When it comes to losing weight, a clear diet is particularly important because, as already mentioned, the lack of it leads to stress and the body stores fat “in reserve” during stressful times.
Features of nutrition with proper nutrition
Here are some important nutritional points:
- Reducing calorie content: It is safe for the body to reduce the calorie content of the entire food by 20%;
- Breakfast is mandatory, the morning meal triggers metabolic processes in the body;
- A five-meal diet is good: 3 main meals and two snacks.Seems like a lot?However, this treatment helps to speed up the metabolism in the body and thus the process of losing weight.
- There should not be long gaps between meals: it is optimal to eat every 3 hours.
A healthy diet includes a complete, balanced diet (for breakfast it makes sense to eat foods containing complex carbohydrates + protein, for lunch – protein, complex carbohydrates and fiber, for dinner – protein + fiber).You can eat fruits and nuts as your first snack.In the second case, some protein, for example cottage cheese.
What are the benefits of dieting and how does it affect weight loss?
If you do not eat properly and eat 1-2 times a day, the appetite will be “brutal” and the person will eat much more than he should, and it will also become more harmful.
The stress that a person experiences during starvation, which leads to storing fat “for a rainy day,” has already been mentioned.
Frequent meals in small portions make it possible not to overeat, control appetite, have a positive effect on metabolism (the faster, the better you lose weight), calm the body and improve mood.
In addition, there should be order and no chaos in everything, including nutrition.You have to get used to eating by the hour, after a while it becomes a habit.This is the right diet for weight loss.
An example of proper nutrition for hourly weight loss
- 20 minutes after waking up – a glass of water at room temperature;
- in another 20 minutes - breakfast;
- then every 3 hours the next meals.
It looks like this:Wake up at 7:00 am, Breakfast - 7:40 am, Snack - 10:40 am, Lunch - 1:40 pm - 2:00 pm, Snack - 4:40 pm - 5:00 pm, Dinner - 7:40 pm - 8:00 pm.
You can adjust the time individually.The main thing is that the last meal should be eaten no later than 2-3 hours before going to bed.
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 go to bed before midnight, since around one o'clock in the morning the body most actively produces somatotropin - growth hormone, and it is useful for losing weight (effectively burns subcutaneous fat depots and helps build muscle).
Chronic lack of sleep often leads to feeling unwell and overeating.
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 the body's work.For better fat burning, you can add some lemon juice.
In addition, experts recommend drinking a glass of water one hour before and one hour after meals.This helps to dilute gastric juice and has a positive 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.
Weight loss training program
It is recommended to do morning exercises regularly.Ideally, you jog in the park and then take a contrast shower.An energy boost for the whole day is guaranteed!
Strength exercises with weights burn a lot of calories, tone your muscles, but also tire you quickly, especially if you're 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 high repetitions) is very effective in losing weight.
Do not overexert yourself, training should not harm your health!
Emphasis on “problem areas” during training (when training in the gym, you need to select training equipment for specific muscle groups).If you are unsure, you can seek advice from a trainer or take individual training to understand how to do it correctly.
It is recommended to go to the gym three times a week;For beginners, complex training makes sense - the combination of strength and cardio.
It's great if the club has a swimming pool and a "spa" area;Water treatments and baths help relax muscles after exercise and are also useful for burning fat.Don't forget to drink water after the bath, a lot of fluid is lost through sweat!
If you can't go to the gym, you can buy weights from a sports store and workout at home;There are many video workouts on the Internet.But don't forget about cardio - walking, running, cycling.
Therefore, when losing weight, routine aspects are very important, both in nutrition (adhering to the right diet for weight loss, eating strictly according to the clock) and in the processes of sleep and wakefulness.It is necessary to reduce the total calorie content of the diet, avoid unhealthy foods and fast carbohydrates, as they have a negative effect on health and figure.It is very important to exercise, control your training program and combine strength and cardio training sensibly.