What is the correct diet that all fitness consultants and nutritionists talk about?
Proper nutrition is a complete or partial change in eating habits, a transition towards 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 good figure!
Why is it important to follow a healthy diet to lose weight?
It is useful for any person to follow a regime, both in food mode and in sleep-wake mode, in order to regulate the biorhythms of the body and not add unnecessary stress.
As for the issue of weight loss, a clear diet is especially important here, since its absence leads to stress, as already noted, and in moments of stress the body stores "reserve" fat.
Characteristics of the diet with proper 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 eat breakfast, the morning meal starts metabolic processes in the body;
- A five-meal diet is fine: 3 main meals and two snacks.Does it seem like a lot?However, this regimen will help speed up the metabolism in the body 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 involves a complete and balanced diet (for breakfast it is useful to eat foods containing complex carbohydrates + proteins, for lunch – proteins, complex carbohydrates and fibre, for dinner – proteins + fibre).For your 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 1-2 times a day, the appetite will be “brutal” and the person will eat much more than he should, also adding harmfulness.
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 not to overeat, control 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 should be order in everything, not chaos, including nutrition.You have to adapt to eating from hour to hour, after a while it will become a habit.This is the correct diet for losing weight.
An example of the correct diet to lose weight hour by hour
- 20 minutes after waking up - a glass of water at room temperature;
- in another 20 minutes - breakfast;
- then every 3 hours the following 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 occur no later than 2-3 hours before bedtime.
Sleep mode to lose weight
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 muscles).
Chronic lack of sleep often causes people to feel sick and overeat.
Water mode
The average amount of water to drink to lose weight is: 6-7 glasses - approximately 2 litres.
It is recommended to drink a glass of water immediately after sleep, to wake up and start working the body, you can add a little lemon juice to burn fat better.
Also, experts recommend drinking a glass of water one hour before meals and one hour after, this 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.
Training regime to lose weight
It is recommended to do morning exercises regularly.Ideally, it will be a run in the park, then a contrast shower.A boost of energy throughout the day is guaranteed!
Strength exercises with weights burn a lot of calories, sculpt muscles, but also tire quickly, especially if a person is not used to the calorie deficit.Such training should be limited (1-2 times a week).
Long-term exercise at a moderate pace (cardio training, aerobics, work with light weights with a large number of repetitions) is very effective for losing weight.
Don't push yourself too hard, training shouldn't harm your health!
Emphasis on "problem areas" during exercise (if you train in the gym, you need to choose sports equipment for certain muscle groups).If you are not sure, you can get advice from a trainer, undergo individual training to understand how to do it correctly.
It is recommended to go to the gym three times a week;a complex workout is useful for beginners: combine strength and cardio.
Excellent if the venue has a swimming pool and a "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 swimming, many liquids are lost through sweat!
If you can't go to the gym, you can buy weights at a sporting goods store and train 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 both in food (following the correct diet for weight loss, eating strictly according to the clock) and in the processes of sleep and wakefulness are very important.It is necessary to reduce the overall calorie content of the diet, abandon unhealthy foods and fast carbohydrates, which negatively affect health and figure.It is very important to play sports, control your training regime, wisely combining strength training and cardio.