Greased pages. A stomach that suggests (albeit unfounded) an irresistible passion for beer. Weight arrow causing nervous tremorLong time forgot the word "waist", not to mention abs. His Majesty the Overweight is meaningless and merciless. The worst enemy of health, it also brings a lot of grief over a purely aesthetic plan. And so the day begins with weighing, continues with calorie counting and ends with a faint hope of removing at least half an inch from the waist. . .
The most important ally in this difficult battle is proper nutrition, which has very little to do with half-starved diets that reach absurdity. A well-designed diet and proper diet regimen are much more effective than thoughtless calorie counting. This applies to both obviously fat men and those who want to "dry" the body a bit and acquire beautiful shapes. How to eat properly to lose weight? We will talk about this in this article.
Fractionated nutrition: speeds up metabolism
An obvious pattern: the faster the metabolism, the faster the extra pounds leave their "familiar places". Metabolic rate is very individual. Some can eat without thinking about calories at all and not get fat. For those whose metabolism is slowed down, it is much harder to get rid of fat accumulations. Diets are not very effective for them. However, a properly chosen regimen may speed up the metabolism. This will help:
- frequent meals in small portions
- a sufficient amount of fluid
- full sleep of normal duration;
- active physical activity and exercise.
The focus should be on fractional nutrition. With frequent meals, the metabolism is noticeably accelerated. If the parts are small, the effect is improved. And vice versa: rare but abundant meals slow down the metabolism (and the inevitable consequence - unused calories turn into unattractive folds of fat).
Some nutritionists believe that just by adhering to such a regimen, you can achieve weight loss by almost tens of kg (of course, if those pounds were extra). Perhaps these figures are a bit exaggerated. But the benefits of fractional nutrition are undeniable. There are a few, but often - a much more effective way to lose unnecessary pounds than a half-starved diet. And much healthier for health. After all, any change in the usual diet that is unavoidable when switching to a particular diet is stressful for the body, even if the diet itself is complete. Plus hunger, plus lack of nutrients. And the transition to fractional nutrition is perceived by the body quite positively.
Spend more than eating
Anyone struggling with obesity is likely to tell you about a dozen tried and tested diets. Japanese and Hollywood, buckwheat and kefir, blood type diets are just some of the most famous. They are similar in one thing: a significant reduction in calories.
In general, this is correct: calories should not get more than energy is used. All that has not been used up is the very accumulation of fat that the fight is waged with. Can the body be allowed to use 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 intense are suitable, such as walking at a fast pace. Fat is burned especially quickly when the body's glycogen stores are depleted: this happens after strength training. This phenomenon is observed on an empty stomach in the morning (it is for this reason that there is no point in denying yourself breakfast).
Another important point is the meals. A high-calorie dinner eaten at night is a direct path to obesity: during sleep, your metabolism slows down and the calories that came with a hearty meal are not used up.
Calorie counting is a passion for many. However, they must be counted correctly, limited - also wisely. Calculate how much you eat each day in your "normal" state without any diet. Such records must be kept within five days, during which the composition of the dishes is recorded, their weight and the caloric content of the foods eaten is calculated using tables. Sum the number of calories for each day, divide by 5 (number of days) - determine the average calorie content of your diet. This number must be reduced. It is desirable to determine the composition of the usual daily menu: the amount of fat, protein and carbohydrates. This will help you find the best diet for you.
About the "wrong" products
Products are different. Useful and, shall we say, not very good. Those who are "not special" should ideally be discarded. In practice, let’s face it, very few people succeed in realizing a good idea. Therefore, we will not give too harsh recommendations. But you still need to limit some products. The benefits of them are minimal (if any) and they are harmful to the digestive system. So what are these products?
- All kinds of snacks (chips, salted biscuits and nuts, etc. ): they have too much salt and flavors that are not good for your health or your waist. French fries.
- Semi-finished products such as dumplings, frozen pizza.
- Mayonnaise (if you can not give it up completely, limit the amount and switch to low-calorie varieties).
- Lemonade, Coca-Cola and other sweet sodas.
- Alcoholic beverages (primarily beer).
- Ice cream, especially ice cream (this dessert is hard to digest and the calorie content is unmatched).
- Yeast pastries (white bread, buns). Contrary to many people's beliefs, it is not flour but yeast that leads to weight gain. Instead of bread, you can switch to thin lavash (it is baked without yeast). It is not necessary to exclude pasta - it is probably not to add too fatty sauces to them.
- Chocolate and cakes. This is, of course, a "bomb" in terms of its calorie content. But the damage from a piece of cake eaten once a month is far less than the stress caused by the categorical rejection of a favorite treat. So let’s not be too harsh: enjoy your health, but only occasionally.
It is important to remember that even the most useful product may not provide the desired benefits if not properly prepared. Your diet menu needs to be boiled or steamed. No crispy crusts, the least amount of spices. After all, your goal is to soothe your appetite, and all kinds of spices have the opposite function. Another subtlety: eat well, but monotonously: with such a menu, you do not eat more than your body requires. Fanaticism is obviously inappropriate (many popular diets are to blame for this). But for example, after eating cooked fish with a rice dish, you quickly fill up and feel full of strength and power.
Creating a preview menu
When choosing your daily diet, consider your body's needs. If you notice a deterioration in well-being - a feeling of fatigue, an increased need for sleep, you may be too dependent on limiting carbohydrates. In this case, the menu must be adjusted.
With the right weight loss diet, you need to feel quite energetic and energetic. Here is a daily sample to say goodbye to being overweight.
For men
- rice - 200 g (hereinafter referred to as dry grain 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: it is advisable to eat every 3 hours, which ensures an even supply of nutrients throughout the day. The body must be fed continuously. Meals for the whole day are best prepared in the morning.
You should stick to this diet for a week and then weigh yourself. If no weight loss is observed, adjust the calorie content. This must be done at the expense of carbohydrates (for example, reduce the amount of grain by 20-25%). A week on "cutting rations" - and weighing yourself again. An excellent result is considered to be 0, 5-1 kg. If your figure is exactly that, then the diet works, the process of losing weight has begun.
Improving Diet Efficiency
Finally, here are some tips to make your fat burning diet even more effective:
- Do not exceed the amount of food planned for the day.
- Eat high-carbohydrate meals when they are better absorbed. There are two times where carbohydrates are especially needed. The first is after waking up (for breakfast). The second - after training (the so-called "protein-carbohydrate window"). After physical exertion, it is absolutely impossible to exclude carbohydrates. At this point, they are absorbed very well and do not go into fat but into muscle.
- Try to increase the amount of water you drink. You should never feel thirsty.
- The optimal rate of weight loss on such a diet is 0, 5-1 kg. Do not try to speed up the process by further reducing the calorie content of your menu: the body can "turn on" a defensive reaction and respond by slowing down the metabolism.
- If you start gaining weight instead of the desired weight loss, it means that you have violated your diet and diet sharply.