What is the proper nutrition that all the fitness consultants and nutritionists talk about?
Proper nutrition is a complete or partial change in eating habits, a transition to a balanced diet and a rejection 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 it important to follow a healthy diet to lose weight?
It is useful for anyone to follow a regimen, both dietary and sleep-wake, to adjust the body's biorhythms 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 mentioned, and in times of stress the body stores fat “in reserve”.
Features of the diet with adequate nutrition
Here are some important nutritional points:
- reduction of calorie content: it is safe for the body to reduce the calorie 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.Does it seem like a lot?However, this regime will help speed up the body's metabolism and, consequently, the weight loss process.
- There should not be long gaps between meals: the ideal is to eat every 3 hours.
A healthy diet involves a complete and balanced diet (for breakfast it is useful to eat foods containing complex carbohydrates + proteins, for lunch – proteins, complex carbohydrates and fiber, for dinner – proteins + 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 following a diet and how does it affect weight loss?
If you do not follow the correct diet and eat 1 to 2 times a day, the appetite will be “brutal” and the person will eat much more than they should, in addition to adding harm.
The stress that a person experiences during hunger, 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 your appetite, have a positive effect on metabolism (the faster it is, the better a person loses weight), calms the body and improves mood.
Furthermore, there must be order in everything, not chaos, including in nutrition.You need to adapt to eating hourly, after a while this will become a habit.This is the correct diet for weight loss.
An example of a correct diet to lose weight per hour
- 20 minutes after waking up - a glass of water at room temperature;
- in another 20 minutes - breakfast;
- then every 3 hours for the next meals.
It looks like this:wake up at 7am, breakfast – 7:40am, snack – 10:40am, lunch – 1:40pm-2:00pm, snack – 4:40pm-5:00pm, dinner – 7:40pm-8:00pm.
You can adjust the time according to your preference.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 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 in the morning the body most actively produces somatotropin - growth hormone, and it is useful for losing weight (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 to lose weight is: 6-7 glasses – about 2 liters.
It is recommended to drink a glass of water right after sleeping, to wake up and start working your body, you can add a little lemon juice for better fat burning.
In addition, experts recommend drinking a glass of water an hour before meals and an hour after, which helps to dilute gastric juice and has a beneficial 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.
Workout Regimen for Weight Loss
It is recommended to do morning exercises regularly.Ideally, it should be a run in the park and then a contrast shower.A boost of energy for the whole day is guaranteed!
Strength exercises with weights burn a lot of calories, sculpt your muscles, but they also get tired quickly, especially if the person is not used to a calorie deficit.Such training should be limited (1-2 times a week).
Prolonged exercise at a moderate pace (cardiovascular training, aerobics, work with light weights and a high number of repetitions) is very effective for losing weight.
Don't try too hard, training shouldn't harm your health!
Emphasis on “problem areas” during exercise (if you exercise 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, do individual 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 - combining strength and cardio.
It’s great that the club has a swimming pool and “Spa” area;Water treatments and baths help relax muscles after training and are also useful for burning fat.Don't forget to drink water after bathing, a lot of liquid is 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 video exercises on the Internet.But don't forget cardio – walking, running, cycling.
Therefore, when it comes to losing weight, routine aspects of both nutrition (following the correct diet to lose weight, eating strictly according to the clock) and sleep and wakefulness processes are very important.It is necessary to reduce the overall calorie content of the diet, abandon unhealthy foods and fast carbohydrates, as they negatively affect health and the figure.It is very important to practice sports, controlling your training regime, wisely combining strength training and cardio.