What is proper nutrition that all fitness consultants and nutritionists talk about?
Proper 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 temporary phenomenon, like a diet, but a complete lifestyle change in the name of health, good mood and good body!
Why is following a healthy diet important for weight loss?
It is useful for anyone to follow a regimen of food and sleep-wake patterns to adjust the body's biological rhythms without adding unnecessary stress.
Regarding the issue of weight loss, a clear diet is especially important here, because as mentioned before, a lack of diet can lead to stress, and in times of stress, the body "stores" fat.
Characteristics of Properly Nutritious Eating Habits
Here are some important nutritional points:
- Reduce caloric content: It is safe for the body to reduce the caloric content of the total diet by 20%;
- Eating breakfast is a must, as the morning meal starts the metabolic process in the body;
- A five-meal diet is good: three main meals and two snacks.Seems like a lot?However, this regimen will help speed up the metabolism in the body, thereby speeding up the weight loss process.
- The intervals between meals should not be too long: ideally every 3 hours.
A healthy diet includes a complete and balanced diet (it is useful to eat foods containing complex carbohydrates + protein for breakfast, for lunch to have foods containing protein, complex carbohydrates and fiber, and for dinner to have protein + fiber).For your first snack, you can have fruits and nuts.The second is protein, such as cheese.
What are the benefits of dieting and how does it affect weight loss?
If you do not follow correct eating habits and eat 1-2 times a day, your appetite will be "barbaric" and people will eat too much, which will also increase the harm.
As mentioned earlier, the stress a person experiences during periods of starvation causes fat to be stored "for a rainy day."
Eating small and frequent meals allows you not to eat too much, controls appetite, has a positive effect on metabolism (the faster the metabolism, the better the weight loss effect), calms the body and improves mood.
In addition, everything must be in order and not chaotic, including nutrition.You need to get used to eating by the hour and it will become a habit after a while.This is the correct diet for weight loss.
Examples of the right diet for weight loss by the hour
- 20 minutes after waking up - a glass of room temperature water;
- Another 20 minutes – breakfast;
- Then eat every 3 hours.
It looks like this:Wake 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 adjust the time according to your situation.The most important thing is to have your last meal no later than 2-3 hours before going to bed.
sleep pattern weight loss
The science here is simple: train yourself to fall asleep and wake up at the same time.Get at least 8 hours of sleep a day, preferably before going to bed before midnight, because around 1 a.m. the body is most active in producing growth hormone - growth hormone, which is useful for weight loss (effectively burning subcutaneous fat deposits and helping to build muscle).
Chronic sleep deprivation often causes people to feel sick and overeat.
water mode
The average amount of water you drink when losing weight is: 6-7 cups - about 2 liters.
It is recommended to drink a glass of water immediately after going to bed and start working on your body after waking up. You can add a little lemon juice to burn fat better.
In addition, experts recommend drinking a glass of water one hour before and one hour after meals, which can help dilute gastric juices and have a beneficial effect on gastrointestinal function.If you eat a lot of protein foods, you need to drink more water for better absorption.
weight loss exercise program
Regular morning exercise is recommended.Ideally, start with a jog in the park followed by a contrast shower.Guaranteed to be full of energy all day long!
Weight-lifting strength exercises will burn a lot of calories and sculpt your muscles, but they can also tire you out quickly, especially if a person isn't used to a calorie deficit.This training should be limited (1-2 times per week).
Long-term moderate exercise (aerobics, aerobics, light weights, high repetitions) is very effective for weight loss.
Don't overexert yourself, training shouldn't harm your health!
Emphasize "problem areas" during exercise (if you work out in a gym, you may need to choose exercise equipment that targets certain muscle groups).If you are unsure, you can seek advice from a trainer and receive individual training on how to do it correctly.
It is recommended to go to the gym 3 times a week; complex training is useful for beginners - a combination of strength and aerobic exercises.
It would be great if the club had a pool and "spa" area; hydrotherapy and bathing help relax muscles after a workout and also help burn fat.Don't forget to drink water after taking a shower, as a lot of water will be lost through sweat!
If you can't go to the gym, you can buy weights at a sporting goods store and practice at home; there are many video workouts on the Internet.But don’t forget aerobic exercise – walking, running, biking.
Therefore, when losing weight, regularity in diet (following a correct weight loss diet, eating strictly according to the biological clock) and during sleep and wakefulness is very important.It is necessary to reduce the overall caloric content of the diet and give up unhealthy foods and fast carbohydrates, which have a negative impact on health and figure.It is important to participate in sports, control your training regimen, and combine strength training and aerobic training wisely.