What is the healthy diet that every fitness consultant and nutritionist talks about?
Proper nutrition is a complete or partial change in eating habits, switching to a balanced diet and rejecting "waste of food".This is not a temporary phenomenon like a diet, but a radical lifestyle change in the name of health, good mood and a great figure!
Why is a healthy diet important for weight loss?
It is useful for any person to follow the diet, both in eating and in sleep-wake mode, in order to adjust the biorhythm of the body and not add unnecessary stress.
When it comes to losing weight, a clean diet is especially important here, since its absence leads to stress, as already mentioned, and during times of stress, the body stores fat in "reserve".
Features of the meal plan with proper nutrition
Here are some important nutritional considerations:
- reduction of calorie content: it is safe for the body to reduce the calorie content of the entire diet by 20%;
- Breakfast is MANDATORY, the morning meal starts the metabolic processes in the body;
- A five-meal diet is good: 3 main meals and two snacks.Does it seem like a lot?However, this system helps speed up the metabolism in the body and thus the weight loss process.
- There should be no long breaks between meals: it is optimal to eat every 3 hours.
A healthy diet includes a complete, balanced diet (complex carbohydrates + protein for breakfast, protein, complex carbohydrates and fiber for lunch, protein + fiber for dinner).You can eat fruit and nuts for your first snack.In the second - some protein, for example, cottage cheese.
What are the benefits of following a diet and how does it affect weight loss?
If you don't follow the right diet and eat 1-2 times a day, your appetite will be "brutal" and you will eat much more than you need, and it will also harm you.
We have already mentioned the stress that a person experiences during starvation, as a result of which fat is stored "for a rainy day".
Frequent meals in small portions allow you not to eat too much, control your appetite, have a positive effect on your metabolism (the faster you lose weight), calm your body and improve your mood.
In addition, there should be order in everything, not chaos, including nutrition.You have to get used to eating every hour, after a while it becomes a habit.This is the right diet for weight loss.
An example of the correct diet for hourly weight loss
- 20 minutes after waking up - a glass of water at room temperature;
- after another 20 minutes - breakfast;
- then the next meal every 3 hours.
It looks like this:waking 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 set the time according to your needs.The main thing is that the last meal should be no later than 2-3 hours before going to bed.
Sleep mode for weight loss
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 before midnight, because at one in the morning the body produces the most active somatotropin - growth hormone, and it is useful for weight loss (it effectively burns fat deposits under the skin and helps build muscle).
Chronic sleep deprivation often causes people to feel unwell and overeat.
Water mode
The average amount of water needed to lose weight: 6-7 glasses - about 2 liters.
It is recommended to drink a glass of water immediately after falling asleep to wake up and start working the body, for better fat burning you can add some lemon juice.
Furthermore, experts recommend drinking a glass of water one hour before a meal and one hour after a meal, 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 food, you need to drink more water for better absorption.
Exercise regimen for weight loss
Regular morning exercises are recommended.Ideally, this is a jog in the park, followed by a contrast shower.Guaranteed energy boost for the whole day!
Strength exercises with weights burn a lot of calories, make the muscles smooth, but they also tire you out quickly, especially if you are not used to a calorie deficit.Such training should be limited (1-2 times a week).
Moderate-paced, long-term exercise (cardio training, aerobics, work with light weights, high repetitions) is very effective for weight loss.
Do not overexert yourself, training should not harm your health!
Emphasis on "problem areas" during training (if you train in the gym, you need to choose training equipment for certain muscle groups).If you are not sure, you can ask a trainer for advice, take one-on-one training to understand how to do it right.
It is recommended to go to the gym three times a week;Complex training is useful for beginners - combining strength and cardio.
It is great if the club has a swimming pool and “Spa” area;water treatments and baths help to relax muscles after exercise and are also useful for burning fat.Don't forget to drink water after bathing, you lose a lot of fluid through sweat!
If you can't go to the gym, you can buy weights at a sports store and exercise at home;there are many video trainings on the internet.But don't forget about cardio - walking, running, cycling.
Thus, when losing weight, routine aspects are very important both in eating (adhering to a diet suitable for weight loss, eating strictly according to the timetable) and in the processes of sleep and wakefulness.It is necessary to reduce the general calorie content of the diet, give up unhealthy foods and fast carbohydrates, they have a negative effect on health and shape.It is very important to play sports, check the training schedule, and wisely combine strength and cardio training.