Fat-coated sides. A belly that offers us (albeit unreasonably) an irreversible passion for beer. The scales arrow causes nerve tremors. I have long forgotten the word "waist", not to mention the abs. His Majesty the excess weight is pointless and ruthless. The most terrible enemy of health, it also brings the grief of a purely aesthetic plan. So the day starts with weight loss, continues with calorie counting, and ends with a weak hope that at least half a centimeter will come out of the waist. . .
The main ally in this difficult battle is proper nutrition, which has very little in common with reaching the absurd limit of a semi-starving diet. A well-designed diet and proper nutrition are much more effective than counting unhealthy calories. This applies to both obviously obese men as well as those who want to "dry" the body slightly and acquire beautiful shapes. How to eat right for weight loss? We will talk about this in this article.
Fractional nutrition: Accelerate metabolism
Obvious pattern: The faster the metabolism, the faster it will leave extra pounds in their "familiar places". The metabolic rate is very individual. Some people can eat without thinking about calories and not get fat. For those whose metabolism is slowed down, it is much harder to get rid of fat accumulation. The diet is not very effective for them. But a properly selected regimen can speed up metabolism. This will help:
- Frequent meals in small portions; Sufficient fluid
- ;
- full sleep of normal duration;
- Active physical activity and exercise.
The focus should be on fractional nutrition. With frequent meals, metabolism is noticeably accelerated. If the portion is small, the effect is enhanced. And vice versa: infrequent but abundant nutrition slows down the metabolism (and the inevitable result - unused calories become fat folds).
Some nutritionists believe that only by following such a regimen can you achieve weight loss of almost tens of kilograms (of course, if this pound would be extra). Perhaps these figures are slightly exaggerated. But the benefits of fractional nutrition are undeniable. There are several, but often - much more effective ways to lose extra pounds than a half-starved diet. And much healthier for health. After all, any change in the usual diet, which is inevitable when switching to a particular diet, is stressful for the body, even if the diet is complete. Plus hunger, plus lack of nutrients. And the transition to fractional nutrition is quite positively perceived by the body.
Spend more than you eat
Those who are struggling with excess weight will probably tell you about a dozen tried and tested diets. Japanese and Hollywood, buckwheat and kefir, blood group diets are only the most famous. They are similar in one thing: a significant reduction in calories.
In general, this is correct: calories should not come from spending more energy. All that is not used is the accumulation of too much fat that is being fought. Can the body expend 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, for example, walking at a fast pace. Fat is burned especially quickly when the body's glycogen stores are depleted: this happens after strenuous exercise. This phenomenon is observed on an empty stomach in the morning (for this reason it makes no sense to refuse breakfast).
Another important issue is feeding time. A high-calorie dinner, which is eaten at night, is a direct path to excess weight: during sleep, metabolism slows down, and the calories that followed a hearty meal do not run out.
Counting calories is a passion for many. However, it is necessary to count them correctly, to limit them - also wisely. Calculate how much you eat each day in your "normal mode", without any diet. Such accounting should be done within five days, accounting for the composition of the dishes, their weight, and the caloric content of the meal using spreadsheets. Sum up the number of calories in each day, divide by 5 (number of days) - Determine the average caloric content of your diet. This rate should be reduced. It is desirable to determine the composition of the usual daily menu: the amount of fats, proteins and carbohydrates. This will help you find the best diet for you.
About "Wrong" Products
Products are different. Useful and, I must say, not so good. He who is "not so" should ideally be destroyed. In practice, let’s take into account that few people have a good idea to realize. Therefore, we do not give very strict recommendations. But you still have to limit some products. The benefits from them are minimal (if any) and they are detrimental to the digestive system. What are these products?
- All kinds of snacks (chips, salted crackers and nuts, etc. ): They have too much salt and flavorings that are not good for your health or waistline. French fries.
- Semi-finished products such as pelmeni, frozen pizza.
- mayonnaise (if you can not refuse it at all, limit the amount and switch to low-calorie varieties). Lemonade, Coca-Cola and other sweet soda.
- Alcoholic beverages (primarily beer).
- Ice cream, especially ice cream (this dessert is difficult to digest and the calorie content is large).
- Yeast baked (white bread, cookie). Contrary to popular belief, weight gain is caused not by flour but by yeast. Instead of bread, you can switch to thin lavash (it is baked without yeast). No need to exclude pasta - just do not add too greasy sauces to them.
- Chocolates and cakes. It is, of course, a "bomb" in terms of its caloric content. But the damage from a piece of cake once a month is much less than the stress caused by a categorical rejection of a favorite stress. Let’s not be too hard: Enjoy your health, but only occasionally.
It is important to remember that even the most useful product may not bring the desired benefits if it is not properly prepared. Your diet menu should be cooked or boiled. No crispy crust, minimal amount of spices. Your goal is to quench your appetite and all kinds of spices have the opposite task. Another subtlety: eat well, but monotonously: with such a menu you do not eat more than your body requires. Fanaticism, of course, is irrelevant (many popular diets are to blame for this). For example, after eating fish cooked with a rice side dish, you will quickly eat and feel strength and energy.
Create a menu template
Be sure to consider your body's needs when choosing your daily diet. If you notice a deterioration in well-being - a feeling of fatigue, increased need for sleep - may have been very dependent on carbohydrate restriction. In this case the menu will be adjusted.
With the right weight loss diet, you should feel quite energetic and energetic. Here is a sample daily menu to say goodbye to excess weight.
for men
- Rice - 200 g (hereinafter referred to as dry cereal, which is boiled in water);
- boiled chicken breast - 500 g; - Cottage cheese - 200 g;
- milk - 1 liter;
- 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 liter;
- Vegetables - up to 30% of the total amount of food;
- Water - not limited.
These foods contain the nutrients you need. These are proteins, fats and carbohydrates. The total amount of food should be divided into several parts: it is desirable to eat every 3 hours, which ensures an equal supply of nutrients throughout the day. The body must be constantly nourished. The whole day meal is best prepared in the morning.
You should follow this diet for a week, then weigh yourself. If weight loss is not observed, you will have a calorie content. This should be done at the expense of carbohydrates (for example, reducing the amount of grain by 20-25%). One week of "cut rations" - and weigh again. An excellent result is considered to be 0, 5-1 kg. If your figure is exactly the folks, then the diet works, the weight loss process has started.
Improving the effectiveness of the diet
Finally, here are some tips to make your fat burning diet even more effective:- Do not overeat during the day.
- Eat carbohydrate-rich foods when they are better absorbed. Twice are carbohydrates especially needed. After the first awakening (at breakfast). The second - after training (so-called "protein-carbohydrate window"). After physical activity, it is absolutely impossible to exclude carbohydrates. At this time they are well absorbed and do not even move into fat, but into muscle.
- Try to increase the amount of drinking water. 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 calories in your menu: the body can "activate" the defense response and respond by slowing down the metabolism.
- If, instead of losing the desired weight, you start gaining weight, it means that you have drastically disrupted your diet, diet.