Fats covered sides. A belly that suggests (albeit baseless) an irresistible passion for beer. Arrow with scales that causes nerve tremors. Long forgotten the word "waist", not to mention abs. His Majesty Overweight is meaningless and ruthless. The worst enemy of health, it also brings a lot of bitterness to a purely aesthetic plan. And so the day begins with weighting, continues with calorie counting, and ends with a faint hope of removing at least half a centimeter from the waist. . .
The main ally in this difficult battle is proper nutrition, which has very little to do with half-starved diets reaching the point of absurdity. A well-designed diet and a correct diet regimen are far more effective than unthinking calorie counting. This applies to both obese men and those who want to "dry" the body a bit and gain beautiful shapes. How to eat right to lose weight? We will talk about this in this article.
Fractional food: speeding up metabolism
A clear pattern: the faster the metabolism, the faster the extra pounds will leave their "known places". The metabolic rate is very individual. Some may eat without thinking at all about calories and not gain weight. For those whose metabolism has slowed down, it is much harder to get rid of fat accumulations. Diets are not very effective for them. But a properly chosen regimen can speed up metabolism. This will help:
- frequent meals in small portions;
- a sufficient amount of fluid;
- full sleep with normal duration;
- physical activity and active training.
The focus should be on fractional nutrition. With frequent meals, metabolism is significantly accelerated. If the parts are small, the effect increases. And vice versa: infrequent but frequent meals slow down the metabolism (and the inevitable consequence - unused calories turn into unattractive folds of fat).
Some nutritionists believe that just by following such a regimen, you can achieve weight loss of almost tens of kilograms (of course, if these kilograms were extra). Perhaps these figures are a bit exaggerated. But the benefits of fractional nutrition are undeniable. There are some, but often - a much more effective way to lose unnecessary 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 itself is complete. Plus hunger, plus lack of nutrients. And the transition to fractional food is perceived by the body quite positively.
Spend more than you eat
Anyone struggling with excess weight will probably tell you about a dozen tried and tested diets. Japanese and Hollywood diets, buckwheat and kefir, blood groups are just some of the most famous. They are similar in one thing: in a significant reduction in calorie content.
In general, this is correct: calories should not come in more than energy expended. All that is not consumed is the very accumulation of fat with which it is fought. Can the body be made to expend more energy? You can and should! First of all, increase physical activity: they consume a lot of calories. Exercises that are quite long and not too intense are appropriate, such as brisk walking. Fat is burned especially quickly when the body's glycogen stores are depleted: this happens after strength training. This phenomenon is observed on an empty stomach in the morning (it is for this reason that it makes no sense to deny yourself in the morning).
Another important point is meal time. A high-calorie dinner eaten at night is a direct path to excess weight: during sleep, the metabolism slows down and those calories that come with a hearty meal will not be consumed.
Calorie counting is a passion for many people. However, they must be counted correctly, limited - also wisely. Calculate how much you eat each day in your "regular" way, without any diet. Such an account should be kept within five days, recording the composition of the dishes, their weight and calculating the content of calories eaten using tables. Divide the number of calories per day by 5 (number of days) - determine the average calorie content of your diet. This figure will have to 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, shall we say, not very good. Those who are not "too much" should be rejected. In practice, let’s face it, few people manage to realize a good idea. Therefore, we will not give very harsh recommendations. But you still have to limit some products. The benefits of them are minimal (if any), and they are harmful to the digestive system. So what are these products?
- All kinds of snacks (chips, crackers and salted nuts, etc. ): they have too much salt and flavorings that are not good for your health or waistline. Chips.
- Semi-finished products such as peta, frozen pizza.
- Mayonnaise (if you can not remove it completely, limit the amount and switch to low-calorie varieties).
- Lemonade, Coca-Cola and other sweet soda.
- Alcoholic beverages (mainly beer).
- Ice cream, especially ice cream (this dessert is hard to digest, and the calorie content is off-scale).
- Baked goods from yeast (white bread, bun). Contrary to popular belief, it is not flour but yeast that leads to weight gain. Instead of bread, you can switch to thin lava (it is baked without yeast). It is not necessary to exclude pasta - just do not add too fatty sauces to them.
- Chocolates and cakes. This, of course, is a "bomb" in terms of its calorie content. But the damage from a piece of cake eaten once a month is much less than from the stress caused by the categorical refusal of a favorite food. So 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 steamed or steamed. No crunchy crust, very minimal amount of spices. Above all, your goal is to quench your appetite, and all kinds of spices have the opposite task. Another detail: eat well, but monotonously: with such a menu, you will not eat more than your body requires. Fanaticism, of course, is inappropriate (many popular diets are to blame for this). But, for example, after eating boiled fish with a side dish of rice, you will quickly get full and feel full and strong.
Creating an example menu
When choosing your daily diet, make sure you consider your body's needs. If you notice a deterioration in well-being - a feeling of fatigue, an increased need for sleep, you may be highly dependent on carbohydrate restriction. In this case, the menu will need to be adjusted.
With the right diet for weight loss, you need to feel quite energetic and energetic. Here's an exemplary daily menu to say goodbye to the overweight.
For men
- rice - 200 g (hereinafter, we mean dry cereals, which will be boiled 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 - is not limited.
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 - is not limited.
These foods contain the nutrients (nutrients) you need. 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 equal supply of nutrients throughout the day. The body must be constantly nourished. Meals throughout the day are best prepared in the morning.
You should stick to this diet for a week, then weigh yourself. If there is no weight loss, you will need to adjust the calorie content. This should be done at the expense of carbohydrates (for example, reduce the amount of cereals by 20-25%). A week in "cut rations" - and weigh again. An excellent result is considered to be 0, 5-1 kg. If your figure is exactly that, then the diet is working, the weight loss process has begun.
Improving the effectiveness of the diet
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 foods rich in carbohydrates when they are better absorbed. There are two times when carbohydrates are especially needed. The first is after waking up (for breakfast). The second - after training (the so-called "protein-carbohydrate window"). After physical exertion, it is absolutely impossible to exclude carbohydrates. At this time, they are very well absorbed and will not go to fat but to muscle.
- Try to increase the amount of water you drink. You should never feel thirsty.
- The optimal rate of weight loss in such a diet is 0, 5-1 kg. Do not try to speed up the process by further reducing the calorie content in your menu: the body can "trigger" a protective reaction and respond by slowing down the metabolism.
- If, instead of losing the desired weight, you start gaining weight, it means that you have severely violated your diet, the diet.