What is good nutrition that all fitness consultants and nutritionists talk about?
Good 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 passing phenomenon, like a diet, but a radical change in lifestyle in the name of health, good humor and a beautiful figure!
Why is it important to follow a healthy diet to lose weight?
It is useful for any person to follow a diet, both in eating mode and in sleep-wake mode, in order 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 noted, and in times of stress the body stores fats “in reserve”.
Features of the diet with proper nutrition
Here are some important nutritional points:
- reduction in caloric content: it is safe for the body to reduce the caloric content of the total diet by 20%;
- It is MANDATORY to eat breakfast, the morning meal triggers metabolic processes in the body;
- A five-meal diet is good: 3 main meals and two snacks.Does that seem like a lot?However, this diet 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 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 your 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 impact 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, which will also add harm.
The stress that a person experiences when hungry, 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 overeat, control appetite, have a positive effect on metabolism (the faster it is, the better a person loses weight), calm the body and improve mood.
Moreover, everything should be orderly, not chaos, including in nutrition.You have to adapt to eating on time, after a while it will become a habit.This is the right diet to lose weight.
An example of the correct diet for losing weight on time
- 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 a.m., breakfast – 7:40 a.m., snack – 10:40 a.m., lunch – 1:40 p.m.-2:00 p.m., snack – 4:40 p.m.-5:00 p.m., dinner – 7:40 p.m.-8:00 p.m.
You can adjust the time to your liking.The main thing is that the last meal takes place no later than 2-3 hours before bedtime.
Sleep mode for weight loss
The science here is simple: practice falling asleep and waking up at the same time.Sleep at least 8 hours a day, go to bed preferably before midnight, because 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 feeling unwell and overeating.
Water mode
The average amount of water to drink to lose weight is: 6 to 7 glasses – approximately 2 liters.
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 for better fat burning.
In addition, 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.
Workout program for weight loss
It is recommended to do morning exercises regularly.Ideally, it will be a jog in the park, then a contrast shower.A boost of energy for the whole day is guaranteed!
Strength training exercises with weights burn a lot of calories, sculpt muscles, but also tire quickly, especially if a person is 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, work with light weights with a large number of repetitions) is very effective for losing weight.
Don't overwork yourself, training should not harm your health!
Emphasis on "problem areas" during exercise (if you train in the gym, you should choose exercise 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;complex training is useful for beginners - combining strength and cardio.
It is good if the club has a swimming pool and a “Spa” area;Aquatic treatments and baths will help relax muscles after a workout and are also useful for burning fat.Don't forget to drink water after bathing, a lot of fluid is lost due to sweating!
If you can't go to the gym, you can buy weights at a sports store and train at home;There are many video workouts on the Internet.But don’t forget cardio – walking, running, cycling.
So, when losing weight, routine aspects both in nutrition (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, they negatively affect health and figure.It is very important to play sports, to control your training program, judiciously combining strength training and cardio.