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 radical lifestyle change in the name of health, good mood and a great figure!
Why is it important to follow a healthy diet for weight loss?
It is useful for any person to follow a regimen, both in food and sleep-wake mode, in order to adjust the body’s biorhythms and not add unnecessary stress.
Regarding the issue of losing weight, a clear diet is especially important here, since its absence leads to stress, as already noted, and at times of stress the body stores fat “in reserve.”
Features of the eating regimen with proper nutrition
Here are some important nutritional points:
- reduction in caloric content: it is safe for the body to reduce the caloric content of the total diet by 20%;
- It is MANDATORY to have breakfast, the morning meal starts metabolic processes in the body;
- A five-meal diet is good: 3 main meals and two snacks.Seems like a lot?However, this regimen will help speed up the metabolism in the body, and, therefore, the process of losing weight.
- There should not be long gaps between meals: it is optimal to eat every 3 hours.
A healthy diet involves a complete, balanced diet (for breakfast it is useful to eat foods containing complex carbohydrates + protein, for lunch – protein, complex carbohydrates and fiber, for dinner – protein + fiber).For your first snack, you can eat fruits and nuts.In the second - something protein, for example, cottage cheese.
What are the benefits of following a diet, and how does it affect weight loss?
If you do not follow the correct diet and eat 1-2 times a day, then the appetite will be “brutal” and the person will eat much more than he should, and will also add harmfulness.
The stress that a person experiences during hunger, as a result of which fat is stored “for a rainy day,” has already been mentioned.
Frequent meals in small portions allow you not to eat too much, control appetite, have a positive effect on metabolism (the faster it is, the better a person loses weight), calms the body and improves mood.
In addition, there should be order in everything, not chaos, including nutrition.You need to adapt to eating by the hour, after some time it will become a habit.This is the correct diet for weight loss.
An example of the correct diet for weight loss by the hour
- 20 minutes after waking up - a glass of water at room temperature;
- in another 20 minutes - breakfast;
- then every 3 hours the next meals.
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 adjust the time to suit yourself.The main thing is that the last meal should be no later than 2-3 hours before bedtime.
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 go to bed before midnight, since at about one in the morning the body most actively produces somatotropin - growth hormone, and it is useful for losing weight (effectively burns subcutaneous fat deposits and helps build muscle).
Chronic lack of sleep often makes people feel unwell and overeat.
Water mode
The average amount of water to drink for weight loss is: 6-7 glasses – about 2 liters.
It is recommended to drink a glass of water immediately after sleep, to wake up and start working the body, you can add a little lemon juice for better fat burning.
Further, experts recommend drinking a glass of water an hour before meals and an hour after, this helps dilute gastric juice and has a beneficial effect on the functioning of the gastrointestinal tract.If you eat a lot of protein foods, you need to drink even more water for better absorption.
Workout regimen for weight loss
It is recommended to do morning exercises regularly.Ideally, it will be a jog in the park, then a contrast shower.A boost of energy for the whole day is guaranteed!
Strength exercises with weights burn a lot of calories, make muscles sculpted, but also quickly tire you out, especially if a person is not used to a calorie deficit.Such training should be limited (1-2 times a week).
Long-term exercise at a moderate pace (cardio training, aerobics, working with light weights with a large number of repetitions) is very effective for losing weight.
Do not overexert yourself, training should not harm your health!
Emphasis on “problem areas” during exercise (if you work out in the gym, you need to choose exercise equipment for certain muscle groups).If you are not sure, you can get advice from a trainer, take individual training to understand how to do it correctly.
It is recommended to go to the gym three times a week; complex training is useful for beginners - combining strength and cardio.
It’s great if the club has a swimming pool and a “Spa” area; water treatments and baths will help relax muscles after a workout, and are also useful for fat burning.Don't forget to drink water after the bath, a lot of liquid is lost through sweat!
If you can’t go to the gym, you can buy weights at a sports store and practice at home; there are many video workouts on the Internet.But don’t forget about cardio – walking, running, cycling.
Thus, when losing weight, routine aspects both in food (follow the correct diet for weight loss, eat strictly according to the clock) and in the processes of sleep and wakefulness are very important.It is necessary to reduce the overall calorie content of the diet, give up unhealthy foods and fast carbohydrates, they negatively affect health and figure.It is very important to play sports, controlling your training regimen, wisely combining strength and cardio training.