Thick face. A plump stomach, evoking (though unsubstantiated) of an irrepressible passion for beer. Scaly arrows cause nerve shock. Long forgotten the word "waist", not to mention abs. Your Majesty overweight is meaningless and cruel. Health's worst enemy, it also brings the pain of a pure aesthetic scheme. And so the day begins with weighing, continues to count calories and ends with faint hopes to remove at least half a centimeter from the waistline. . .
The main ally in this difficult battle is proper nutrition, which has very little to do with a half-hungry diet to the point of absurdity. A well-designed diet and the right one are much more effective than counting calories thoughtlessly. This applies to both clearly fat men and those who want to "dry out" their bodies a bit and get in good shape. How to eat properly to lose weight? We will talk about this in this article.
Fractional nutrition: speed up metabolism
A clear pattern: the faster the metabolism, the sooner the extra pounds leave their "house". Metabolic rate is very individual. Some can eat without thinking about calories, and not get fat. For people with a sluggish metabolism, it is much more difficult to remove accumulated fat. Diet doesn't do much of the work for them. But a properly selected regimen can speed up your metabolism. This will help:
- frequently split meals;
- an adequate amount of liquid;
- get enough sleep during normal times;
- is physically active and trained.
Focus should be on fractional nutrition. With regular meals, metabolism is significantly accelerated. If the parts are small, the effect will be enhanced. And vice versa: rare but rich meals will slow down metabolism (and the inevitable consequence - unused calories turns into unattractive folding fat).
Some nutrition experts believe that by simply following such a regimen, you can lose nearly a dozen pounds (of course, if this adds up). Perhaps these numbers 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 weight than a halfway diet. And much better for health. After all, any changes to the regular diet, inevitable when switching to a particular diet, are stressful on the body, even if the diet is complete. Fort. Plus hunger, plus lack of nutrients. And the transition to segmental nutrition is felt quite positively by the body.
Spend more than eat
Anyone struggling with excess weight will likely tell you about the dozens of diets tried. The Japanese and Hollywood blood type diets, buckwheat and kefir are just some of the most well-known. They are similar in one thing: significantly reduced caloric content.
In general, this is true: more calories are not put in than energy is consumed. All that is not being used up is the fighting fat accumulation. Can the body be made to use more energy? You can and should do! First of all, increase your physical activity: they burn a lot of calories. Exercises that are long enough and not too stretchy are suitable, such as brisk walking. Fat is burned especially quickly when the body's glycogen stores are used up: this happens after strength training. This phenomenon is observed on an empty stomach, in the morning (it is for this reason that you cannot deny your breakfast).
Another important point is the timing of the meal. A high-calorie evening dinner is a direct path to overweight: during sleep, your metabolism slows and the calories that accompany a hearty meal are not used up.
Counting calories is a passion for many people. However, they need to be counted accurately, in a limited way - wise, too. Calculate how much you eat each day on a "regular" diet, no diet required. Such an accounting should be kept for five days, recording the ingredients of the dishes, their weight and calculating the caloric content of the dishes used on the tables. Calculate the total number of calories per day, divided by 5 (the number of days) - determine the average calorie content of your diet. This number will need to be reduced. It is advisable to determine the composition of a regular daily diet: the amount of fat, protein and carbohydrates. This will help you find the diet that's best for you.
About "wrong" products
Various products. Helpful and, we will say, not very well. Ideally, "not so much" things should be eliminated. In fact, let's face it, very few people succeed at realizing a good idea. Therefore, we will not make too harsh recommendations. But you still have to limit some products. Benefits from them are minimal (if any), and they are harmful to the digestive system. So what are these products?
- All snacks (chips, crackers and nuts, etc. ): they have too much salt and flavorings that are bad for your health or your waistline. French fries.
- Semi-finished products such as dumplings, frozen pizza.
- Mayonnaise (if you can't give it up completely, limit the amount and switch to low calorie varieties).
- Lemon juice, Coca-Cola and other sweet sodas.
- Alcoholic beverages (mostly beer).
- Ice cream, especially ice cream (this dessert is hard to digest and is low in calories).
- Yeast pies (white bread, pastries). Contrary to popular belief, it's not wheat, but yeast that leads to weight gain. Instead of bread, you can switch to thin bread (it's baked without yeast). It is not necessary to exclude pasta - no need to add too fat sauces to them.
- Chocolate and cakes. Of course, this is a "bomb" in terms of its caloric content. But the harm from a piece of cake eaten once a month is much less than the stress caused by a graded rejection of a favorite food. So let's not get too hard: enjoy your health, but only occasionally.
It is important to remember that even the most useful product may not deliver the desired benefit if it is not prepared properly. Your diet menu should be boiled or steamed. No crunchy shell, minimal amount of seasoning. Ultimately, your goal is to quench your appetite, and all spices have the opposite task. Another flair: delicious, but monotonous: with such a menu you won't eat more than your body asks for. Of course, fanaticism is irrelevant (many popular diets do). But, for example, eating boiled fish with fresh rice will fill you up quickly, and you will feel energized and active.
Create a sample menu
When choosing a daily diet, consider the needs of your body. If you've noticed a deterioration in your health - tired, increased need for sleep, you may be too addicted to carbohydrate restriction. In this case, the menu will have to be adjusted.
With the right diet to lose weight, you will feel quite healthy and energetic. Here is a sample daily menu to say goodbye to overweight.
For Men
- rice - 200 g (hereinafter, we mean dry grain, to be boiled in water);
- boiled chicken breast - 500 g; - small cheese - 200 g;
- milk - 1 l;
- vegetables - maximum 30% of the total amount of food.
- water - unlimited.
For Women
- rice - 150 g;
- boiled chicken breast - 500 g;
- fresh cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of the total food intake;
- water - unlimited.
These foods contain the nutrients (nutrients) you need. These are proteins, fats and carbohydrates. Should divide the total amount of food into several parts: should eat every 3 hours, ensure an even supply of nutrients during the day. The body must be constantly replenished. All meals during the day are best prepared in the morning.
You need to stick to this diet for a week, then weight yourself. If you don't see any weight loss, you'll need to adjust your calorie content. This should be done with the consumption of carbohydrates (for example, reducing the grain intake by 20-25%). One week "cut your rations" - and reflect on yourself. An excellent result is considered 0. 5-1 kg. If your number is correct, then proves that the diet is working, the weight loss process has begun.
Improving the effectiveness of the diet
Finally, here are some tips to make your fat burning diet even more effective:
- Do not exceed the expected amount of food for the day.
- Eat carbohydrate rich meals when they are better absorbed. There are two times when carbohydrates are particularly needed. The first is after waking up (breakfast). Second - after exercise (the so-called "protein-carbohydrate window"). After exertion, carbohydrates cannot be eliminated absolutely. At this time, they are very well absorbed, not fat but into the muscle.
- Try to increase the amount of water you drink. You should never feel thirsty.
- The optimal weight loss rate with such a diet is 0. 5-1 kg. Don't try to speed up the process by further reducing the amount of calories in your diet: your body can "turn on" its defense response and respond by slowing down your metabolism.
- If instead of losing the desired weight, you start gaining weight again, it means you have seriously violated your diet and diet.