Oiled sides. A belly that offers an unfounded passion (albeit unfounded) for someone. An arrow that causes nervous vibrations in the scales. I forgot the word "waist" a long time ago, it wasn't abs. Your Majesty's weight is meaningless and ruthless. The worst enemy of health, but also brings a lot of sorrow for a completely aesthetic plan. So the day begins with the scales, continues with the counting of calories, and ends with a faint hope of getting at least half an inch from your waist. . .
The key ally in this difficult battle is proper nutrition, which has little to do with the fact that incomplete diets reach the point of absurdity. A well-designed diet and a proper diet are more effective than counting calories without thinking. This applies to both overweight obese men and those who want to "dry out" the body a little and get in good shape. How to eat properly to lose weight? We will talk about this in this article.
Deficit nutrition: speed up metabolism
An obvious rule: the faster the metabolism, the faster the extra pounds will leave the "familiar places". Metabolic ratio is very individual. Some people can generally eat without thinking about calories and do not gain weight. It is very difficult for those who slow down their metabolism to get rid of fat accumulation. Diets are not very effective for them. But a well-chosen diet can speed up your metabolism. This will help:
- eat often in small portions;
- enough liquid;
- full sleep in normal time;
- active physical activity and training.
The focus should be on fractional nutrition. Often during meals, the metabolism is significantly accelerated. The smaller the portions, the greater the effect. And vice versa: a rare but abundant meal slows down the metabolism (and the inevitable result - unused calories turn into attractive layers of fat).
Some nutritionists believe that you can achieve almost ten pounds of weight loss just by observing such a regimen (of course, if these pounds were added). Perhaps these figures are a bit exaggerated. But the benefits of a fractional diet are undeniable. There are a few, but often - a more effective way to lose unnecessary weight than a half-starved diet. And it is healthier for health. After all, any change in the usual diet, which is inevitable when switching to a certain diet, is stressful for the body, even if the diet itself is complete. Excessive hunger, plus malnutrition. And the transition to a fractional diet is very positively perceived by the body.
Spend more than food
Anyone struggling with excess weight will probably tell you about ten tried and tested diets. Japanese and Hollywood, buckwheat and kefir, blood group diets are just a few of the most popular. They look like one thing: a significant reduction in calorie content.
In general, this is true: calories should not exceed energy expenditure. The only ones that don't burn are the accumulation of too much fat. Can it be done to make the body expend more energy? You can and should! First of all, increase physical activity: they consume a lot of calories. Exercises that are long enough and not too strenuous are suitable as fast walking. Fat is burned especially quickly when the body's glycogen stores are depleted: this happens after strength training. This phenomenon is observed in the morning on an empty stomach (so it makes no sense to deny yourself breakfast).
Another important point is the time of eating. A high-calorie dinner eaten at night is a direct path to excess weight: during sleep, the metabolism slows down and the calories that come with a satisfying meal will not be exhausted.
Counting calories is a passion for many. However, it must be considered correct and limited - but also wisely. Calculate how much you eat each day in your "regular" diet without any diet. Such accounting should be carried out within five days, the composition and weight of the dishes should be recorded, and the amount of calories consumed should be calculated using the tables. Add up the number of calories for each day, divide by 5 (number of days) - determine the average caloric content of your diet. This figure needs to be reduced. It is desirable to determine the composition of the usual daily menu: the amount of fats, proteins and carbohydrates. This will help you find the best diet for you.
About "wrong" products
Products are different. Useful and, let's say, not very good. Those that are "not too much" should ideally be discarded. In practice, let's face it, few people are able to come up with a good idea. Therefore, we will not give very strict recommendations. But you should still limit some products. Their benefits are minimal (if any) and harmful to the digestive system. What are these products?
- All kinds of snacks (chips, salted crackers and nuts, etc. ): There is a lot of salt and flavor that is not good for your health and waistline. Freid potatoes.
- Semi-finished products such as meatballs, frozen pizza.
- Mayonnaise (if you can't give up completely, limit the amount and switch to low-calorie types)
- Lemonade, Coca-Cola and other sweet sodas.
- Alcoholic beverages (primarily beer).
- Ice cream, especially ice cream (this dessert is difficult to digest and the amount of calories is not on the scale).
- Yeast baked goods (white bread, loaves). Contrary to popular belief, to gain weight is not flour, not yeast. Instead of bread, you can switch to thin lavash (baked without yeast). It is not necessary to exclude pasta - it is enough not to add too many fatty sauces to them.
- Chocolate and cakes. Of course, this is a "bomb" in terms of calories. However, the damage of a piece of cake eaten once a month is many times less than the stress of rejecting a favorite food. So let's not be too hard: enjoy your health, but sometimes.
We must not forget that even the most useful product can not bring any benefits if not prepared properly. Your diet menu should be boiled or steamed. No crispy crust, minimal amount of spices. After all, your goal is to calm your appetite, and all kinds of spices have the opposite function. Another subtlety: eat well, but monotonously: with such a menu you will not eat as much as your body requires. Of course, fanaticism is out of place (many popular diets are to blame). But, for example, after eating boiled fish with a rice garnish, you will quickly fill up and be full of strength and power.
Prepare a sample menu
Make sure you consider your body's needs when choosing your daily diet. If you notice that your well-being is deteriorating - a feeling of fatigue, an increased need for sleep, you may be too addicted to limit carbohydrates. In this case, the menu must be adjusted.
You need to feel strong and energetic enough with the right diet to lose weight. It is an example of a daily menu to say goodbye to excess weight.
For men
- rice - 200 g (hereinafter we mean dry cereals to be boiled in water);
- boiled chicken breast - 500 g; - cottage cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of the total amount of food.
- water - not limited.
For women
- rice - 150 g;
- boiled chicken breast - 500 g;
- cottage cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of the total amount of food;
- water - not limited.
These foods contain the nutrients (nutrients) you need. These are proteins, fats and carbohydrates. The total amount of food should be divided into several parts: one meal every 3 hours is recommended, providing an equal amount of food throughout the day. The body must be constantly nourished. All day meals are best prepared in the morning.
You should stay on this diet for a week, then weigh yourself. If weight loss is not observed, you need to adjust the amount of calories. This should be done at the expense of carbohydrates (for example, reduce the amount of cereals by 20-25%). A week of "cut meals" - and weigh yourself again. A perfect result is considered to be 0. 5-1 kg. If your figure is exactly this, the diet works, the process of losing weight has begun.
Increasing the effectiveness of the diet
Finally, here are some tips to make your fat burning diet more effective:
- Do not exceed the planned amount of food for the day.
- Eat carbohydrate-rich foods when better absorbed. There are twice as many carbohydrates that are especially needed. The first is after waking up (for breakfast). The second - after training (the so-called "protein-carbohydrate window"). It is absolutely impossible to exclude carbohydrates after physical exertion. At this point, they are very well absorbed and will enter the muscles, not the fat.
- Try to increase the amount of water you drink. You should never feel thirsty.
- The optimal ratio of weight loss in such a diet is 0. 5-1 kg. Do not try to speed up the process by further reducing the amount of calories in your menu: the body can "open" the immune response and respond by slowing down the metabolism.
- If you start gaining weight instead of the weight loss you want, it means that you have drastically violated your diet and diet.