Fat covered side. Belly hints (though baseless) that the passion for beer is unstoppable. Zooming the arrow causes nerve tremor. I have forgotten the word "waist" for a long time, let alone abs. Being overweight under weight is meaningless and cruel. The worst enemy of health, this also brings a lot of pain to pure aesthetic projects. Therefore, the day starts with weighing, continues to calorie counting, and ends with a faint hope of removing at least half a centimeter from the waist. . .
In this difficult battle, the main ally is proper nutrition, which has little to do with the absurdity of a half-starved diet. Well-designed eating habits and correct eating habits are much more effective than meaningless calorie calculations. This is suitable for obviously fat men and people who want to "slightly dry" their body and get a beautiful figure. How to eat weight loss correctly? We will discuss this in this article.Partial nutrition: accelerate metabolism
An obvious pattern: the faster the metabolism, the sooner the extra pounds will leave their "familiar place". The metabolic rate is very high. Some people can eat without considering calories and will not gain weight. For those with a slowed metabolism, it is even more difficult to get rid of fat accumulation. The diet is not very effective for them. However, choosing the right treatment plan may speed up the metabolism. This will help:
- Eat smaller meals more often;
- Sufficient amount of liquid;
- Complete sleep during normal sleep time;
- Active physical activity and training.
The focus should be on fractional nutrition. Eating regularly can significantly accelerate metabolism. If the part is smaller, the effect is enhanced. The reverse is also true: rare but hearty meals will slow down the metabolism (this is the inevitable result-unused calories will turn into unattractive fat).
Some nutritionists believe that as long as you follow this treatment plan, you can lose nearly tens of kilograms (of course, if these pounds are extra). Perhaps these figures are a bit exaggerated. However, it is undeniable that the benefits of partial nutrition are undeniable. There are several ways to lose unnecessary weight, but they are usually more effective than a half-starved diet. And healthier. After all, even if the diet itself is complete, usually any change in the diet (which is unavoidable when switching to a specific diet) will put pressure on the body. Add hunger, add lack of nutrition. Moreover, people are very satisfied with the body's transition to fractional nutrition.
Spend more money to eat more
Anyone who is overweight will tell you more than a dozen ways to try to lose weight. Japan and Hollywood, buckwheat and kefir, blood type diets are just some of the most famous diets. They are similar in one thing: a massive reduction in calories.
Generally, this is correct: calorie intake should not exceed energy expenditure. The only thing that is not exhausted is the accumulation of very fat, while fighting against this. Can the body consume more energy? You can and should! First of all, to increase physical exercise: they consume a lot of calories. Long enough, but not too strenuous exercise is suitable, such as brisk walking. When the body's glycogen reserves are depleted, fat burns particularly quickly: this happens after strength training. This phenomenon was observed in the morning on an empty stomach (hence, it makes no sense to refuse breakfast).
Another important point is the meal time. Eating a high-calorie dinner at night is a direct way to gain weight: during sleep, the metabolism slows down, and the calories from a rich meal will not be consumed.
Calorie counting is a passion of many people. However, they need to be counted correctly, limitedly-and wise. Calculate the amount of food you eat in a "regular" mode each day. It is necessary to maintain this accounting for five days, record the ingredients, weight of the dishes and use the table to calculate the calorie content of the food. Add up the number of calories per day and divide by 5 (number of days)-to determine the average calorie content in the diet. This number will need to be reduced. Want to determine the composition of the daily menu: fat, protein and carbohydrate content. This will help you find the diet that suits you best.
About "wrong" products
The product is different. Useful, and say not very good. Those "not very" should ideally be discarded. In practice, let us face reality, few people have successfully realized a good idea. Therefore, we will not give too harsh suggestions. But you still have to restrict certain products. Their benefits are trivial (if any), and they are harmful to the digestive system. So what are these products?
- Various snacks (potato chips, crackers, nuts, etc. ): They contain too much salt and flavoring, which is not good for your health or waistline. French fries.
- Semi-finished products, such as dumplings, frozen pizzas.
- Mayonnaise (If you can't give up it completely, please limit the amount of mayonnaise and switch to a low-calorie variety).
- Lemonade, Coca-Cola and other sweet sodas.
- Alcoholic beverages (mainly beer).
- Ice cream, especially ice cream (this kind of dessert is difficult to digest and has excessive calorie content).
- Yeast baked goods (white bread, head). Contrary to popular belief, it is not flour, but yeast that causes weight gain. In addition to bread, you can also use thin lavash (not yeast-baked). There is no need to exclude pasta-it is enough to add too much sauce to it.
- Chocolate and cakes. In terms of its calorie content, this is of course a "bomb". However, the harm caused by eating a cake once a month is far less than the pressure caused by an absolute rejection of your favorite food. So let us not work too hard: enjoy your health, but only occasionally.
It is important to remember that even the most useful products may not bring the expected benefits if not prepared correctly. Your diet menu should be boiled or steamed. No crispy skin, few spices. After all, your goal is to soothe your appetite, and the tasks of various seasonings are the opposite. Another subtlety: eating well, but monotonous: with such a menu, you will not eat more than your body needs. Of course, fanaticism is not appropriate (many popular diets feel inside about it)). But, for example, if you eat a side dish of rice with boiled fish, you will quickly become full, full of strength and vitality.
Make a sample menu
When choosing a daily diet, be sure to consider the needs of your body. If you find that your health is deteriorating-feeling tired and your need for sleep increases, you may be too addicted to carbohydrate restriction. In this case, the menu must be adjusted.
Eat right to lose weight, you should feel energetic and energetic. This is a sample of the daily menu to say goodbye to overweight.
Men
- Rice-200 grams (hereinafter referred to as dry grain, which will be boiled in water);
- Boiled chicken breast-500g; -Cheese-200g;
- Milk-1 liter;
- Vegetables-30% of the total food.
- Water-unlimited.
Women
- Rice-150 grams;
- Boiled chicken breast-500g;
- Cheese-200 grams;
- Milk-1 liter;
- Vegetables-30% of the total food;
- Water-unlimited.
These foods contain the nutrients you need. These are protein, fat and carbohydrates. The total amount of food should be divided into several parts: it is recommended to eat every 3 hours to ensure a balanced nutrition throughout the day. The body must be constantly nourished. It is best to prepare meals in the morning throughout the day.
You need to stick to your diet for a week before you weigh yourself. If weight loss is not observed, the calorie content must be adjusted. This should be done at the cost of carbohydrates (for example, reducing the amount of grains by 20-25%). A week of "cut rations"-call yourself again. The excellent result is considered to be 0. 5-1 kg. If you are in the right shape, then the diet is working and the weight loss process has begun.
Improve the effect of diet
Finally, here are some tips to make your fat burning diet more effective:
- Do not exceed the amount of food planned for the day.
- When carbohydrate-rich foods are better absorbed, eat again. There are two special needs for carbohydrates. The first is after waking up (eat breakfast). The second-after training (the so-called "protein carbohydrate window"). After exercise, it is absolutely impossible to exclude carbohydrates. At this time, they are well absorbed, not into fat, but into muscles.
- Try to increase the amount of water you drink. You should never feel thirsty.
- The optimal weight loss rate for this diet is 0. 5-1 kg. Don't try to speed up the process by further reducing the calorie content in the menu: the body can "turn on" the defense response and respond by slowing down the metabolism.
- If you are not starting to lose weight, but to gain weight, it means that you have seriously violated your eating habits.