Fat-covered pages. A tummy that (albeit unfoundedly) refers to an irrevocable passion for beer. The balance arrow causes a nervous shake. He used to forget the word "waist, " not to mention the abdominal muscle. His Majesty is overweight meaningless and ruthless. The worst enemy of health, even from a mere aesthetic plan, brings a lot of sorrow. Thus, the day begins with reflection, continues with calorie counting, and ends with a faint hope to remove at least an inch from your waist. . .
The main ally of a difficult alliance is proper nutrition, which has very little to do with a starving diet reaching to absurdity. A well-planned diet and a proper diet are much more effective than reckless calorie counting. This applies to both obvious fat men and those who want to “dry” the body a bit and get beautiful shapes. How to eat to lose weight? We will talk about this in this article.
Fragmented nutrition: speeding up your metabolism
Obvious pattern: the faster the metabolism, the sooner the extra pounds leave the "usual places". The rate of metabolism is very unique. Some people can eat without thinking about calories at all and not gain weight. For those whose metabolism slows down, it is much more difficult to get rid of fat accumulation. Diets are not very effective for them. But a properly chosen dosage can speed up your metabolism. It helps:
- frequent meals in small portions;
- a sufficient amount of fluid;
- normal duration of complete sleep;
- active physical activity and training.
Focus on fractional nutrition. With frequent meals, metabolism is noticeably faster. If the doses are small, the effect is enhanced. And conversely, a rare but plentiful meal slows down your metabolism (and the inevitable consequence of this - unused calories become unattractive fat wrinkles).
Some nutritionists believe that by following such a regimen alone, you can lose almost tens of pounds (of course, if those pounds were an extra). Maybe this data is a bit exaggerated. However, the benefits of a fractional diet are undeniable. There are some, but often - much more effective ways to lose excess pounds than a semi-starving diet. And much healthier in terms of health. After all, any change in your usual diet that is inevitable when switching to that particular diet will be stressful for your body, even if the diet itself is complete. Plus hunger, plus lack of nutrients. And the transition to a fractional diet is perceived by the body quite positively.
Spend more than you eat
Anyone struggling with being overweight will probably tell you about a dozen tried diets. Japanese and Hollywood, buckwheat and kefir, blood type diets are just the most famous. They are similar in one thing: a significant reduction in calories.
In general, this is correct: calories should not reach more than the amount of energy consumed. All that is not used is the very accumulation of fat that they struggle with. Can the body be made to spend more energy? It can and should! First, increase physical activity: they consume a lot of calories. Quite long and not very intense workouts, such as walking at a fast pace, are suitable. Fat burns particularly fast when the body’s glycogen stores are depleted: this happens after a strength training session. This phenomenon can be observed on an empty stomach in the morning (which is why there is no point in refusing yourself breakfast).
Another important point is the timing of the meal. A high-calorie dinner eaten at night is a direct path to being overweight: your metabolism slows down during sleep, and the calories associated with a hearty meal are not used.
Calorie counting is a passion for many. However, these must be calculated correctly, limited - even wisely. Calculate how much you eat per day in "normal" mode, without diet. This record should be kept within five days, with tables recording the composition and weight of the foods and calculating the calorie content consumed. Sum up the number of calories for each day, divide by 5 (number of days) - determine the average caloric content of the diet. This value must 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 diet that works best for you.
About "bad" products
Products are different. Useful and, say, not very good. Those that are "not too" should ideally be discarded. In practice, we confess that few people succeed in realizing a good idea. Therefore, we do not make too harsh recommendations. But you still have to limit some products. The benefits are minimal (if any) and detrimental to the digestive system. So what are these products?
- All kinds of snacks (chips, salted croutons and nuts, etc. ): They have too much salt and flavors that are not good for either health or waist. Sult potatoes.
- 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).
- Lemonade, Coca-Cola and other sweet soda.
- Alcoholic beverages (primarily beer).
- Ice cream, especially shallots (this dessert is difficult to digest and has a caloric content that is oversized).
- Yeast baked goods (white bread, buns). Contrary to popular belief, it is not the flour but the yeast that leads to weight gain. Instead of bread, you can switch to thin lavashra (cookies without yeast). It is not necessary to exclude the dough - it is enough not to add too greasy sauces.
- Chocolates and cakes. This is, of course, a “bomb” in terms of calories. But the harm of a piece of cake eaten once a month is far less than the stress of categorically rejecting your favorite treat. So let’s not be too hard: enjoy your health, but only occasionally.
It is important to note that even the most useful product may not bring the desired benefits if it is not made properly. Your diet menu should be cooked or steamed. No crispy crust, minimal amount of spice. After all, the goal is to soothe your appetite, and all kinds of seasoning have the opposite function. Another delicacy: eat well but monotonously: with such a menu, you will not eat more than your body requires. Fanaticism is certainly inappropriate (many popular diets are guilty of this). But, for example, if you eat cooked fish with a rice garnish, it will quickly saturate and become full of strength and power.
Create an example menu
When choosing your daily diet, be sure to consider the needs of your body. If you notice a deterioration in well-being - a feeling of tiredness, increased need for sleep, you may be too addicted to carbohydrate restriction. In this case, the menu must be changed.
With a proper diet to lose weight, you need to feel pretty strong and energetic. Here’s a daily menu that says goodbye to being overweight.
For men
- rice - 200 g (hereafter referred to as dry grain cooked in water);
- boiled chicken breast - 500 g; - cottage cheese - 200 g;
- milk - 1 l;
- Vegetables - up to 30% of the total amount of food.
- water - not restricted.
for women
- rice - 150 g;
- boiled chicken breast - 500 g;
- cottage cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of the total amount of food;
- water - not restricted.
These foods contain the necessary nutrients (nutrients). These are proteins, fats and carbohydrates. The total amount of food should be divided into several parts: it is advisable to eat every 3 hours, ensuring an even supply of nutrients throughout the day. The body needs to be constantly nourished. Meals of the day are best prepared in the morning.
You should follow this diet for a week and then weigh yourself. If weight loss is not observed, you will need to adjust your calorie content. This should be done at the expense of carbohydrates (for example, reducing the amount of cereals by 20-25%). A week of "cut portions" - and consider yourself again. Excellent results are 0, 5-1 kg. If the shape is exactly this, then the diet works, the process of weight loss has begun.
Improve diet efficiency
Finally, here are some tips to make your fat burning diet even more effective:
- Do not exceed the amount of food planned for the day.
- Eat carbohydrate-rich foods when they are better absorbed. Carbohydrates are especially needed twice. After the first wake-up (for breakfast). The second - after a workout (called a "protein-carbohydrate window"). After physical exertion, it is absolutely impossible to exclude carbohydrates. At this time, they are very well absorbed and do not end up in fat but in muscle.
- Try to increase the amount of water you drink. You should never feel thirsty.
- The optimal rate of weight loss on such a diet is 0, 5-1 kg. Don’t try to speed up the process by further reducing your menu’s calorie content: your body can “turn on” the defense reaction and respond by slowing your metabolism.
- If you start gaining weight instead of losing weight, it means that you have sharply violated your diet and diet.