What is proper nutrition that all fitness advisors and nutritionists talk about?
Proper nutrition is a complete or partial change in eating habits, switching to a balanced diet and rejecting "wasting food".This is not a temporary phenomenon, like a diet, but a radical change in lifestyle in the name of health, good mood and great figure!
Why is it important to follow a healthy diet for weight loss?
It is useful for each person to follow a regimen, both in terms of eating and sleeping and waking up, in order to adjust the body's biorhythms and not add unnecessary stress.
As for weight loss, a clear diet is especially important here, because its absence leads to stress, as already mentioned, and in moments of stress, the body stores fat "in reserve".
Characteristics of a diet with proper nutrition
Here are some important nutritional points:
- reduction of caloric content: it is safe for the body to reduce the caloric content of the total diet by 20%;
- It is MANDATORY to have breakfast, the morning meal starts metabolic processes in the body;
- A five-meal diet is good: 3 main meals and two snacks.Seems like a lot?However, this regimen will help speed up the body's metabolism, and thus the weight loss process.
- There should not be large gaps between meals: it is optimal to eat every 3 hours.
A healthy diet implies a complete, balanced diet (for breakfast it is useful to eat food that contains complex carbohydrates + protein, for lunch - protein, complex carbohydrates and fiber, for dinner - protein + fiber).For the first snack, 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 a proper 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 hunger has already been mentioned, which is why fat is stored "for a rainy day".
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, not chaos, in everything, including nutrition.You have to adapt to eating by the hour, after a while it will become a habit.This is the right diet for weight loss.
An example of a correct diet for weight loss per hour
- 20 minutes after waking up - a glass of water at room temperature;
- in another 20 minutes - breakfast;
- then every 3 hours the next meal.
looks like this:waking 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 as per your convenience.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: learn to fall asleep and wake up at the same time.Sleep at least 8 hours a day, it's best to go to bed before midnight, because around one in the morning the body most actively produces somatotropin - growth hormone, which is also useful for weight loss (it effectively burns subcutaneous fat deposits and helps build muscle).
Chronic lack of sleep often causes people to feel unwell and overeat.
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 immediately after going to bed, to wake up and start working your body, you can also add a little lemon juice for better fat burning.
Furthermore, experts recommend that you drink a glass of water an hour before a meal and an hour after, which 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 even more water for better absorption.
Exercise regimen for weight loss
It is recommended to do morning exercises regularly.Ideally, it will be a jog in the park, followed by a contrast shower.An increase in energy for the whole day is guaranteed!
Strength exercises with weights burn a lot of calories, make the muscles shaped, but also tire you quickly, especially if the 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, working with light weights with a high number of repetitions) is very effective for weight loss.
Do not overexert yourself, training should not harm your health!
Emphasis on "problem areas" during exercise (if you exercise 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, go through individual training to understand how to do it correctly.
Going to the gym three times a week is recommended;complex training is useful for beginners - combining strength and cardio.
It is great if the club has a swimming pool and a "Spa" area;water treatments and baths will help relax muscles after training and are also useful for burning fat.Don't forget to drink water after swimming, a lot of fluid is lost through sweating!
If you can't go to the gym, you can buy weights at a sports store and exercise at home;there are many video trainings on the internet.But don't forget about cardio – walking, running, cycling.
Thus, when losing weight, routine aspects are very important, both in food (follow the correct diet for weight loss, eat strictly by the hour) and in the processes of sleep and wakefulness.It is necessary to reduce the total caloric content of the diet, give up junk food and fast carbohydrates, they have a negative effect on health and figure.It is very important to play sports, control your training regime, wisely combine strength training and cardio training.