Thick pages. A tummy that suggests (albeit unfoundedly) an unstoppable passion for beer. The weight of the arrow causes nervous trembling. The long-forgotten word "waist", not to mention the abs. His Majesty Being overweight is pointless and ruthless. The worst enemy of health, it also brings a lot of sadness because of the purely aesthetic plan. And so the day begins with weighing, continues with counting calories, and ends with a faint hope of removing at least half an inch from the waist. . .
The main ally in this difficult battle is proper nutrition, which has very little to do with half-starved diets that have reached the point of absurdity. A well-designed diet and proper nutrition are much more effective than reckless calorie counting. This applies to both obvious fat men and those who want to “dry out” the body a bit and get nice shapes. How to eat properly to lose weight? We will discuss this in this article.
Partial nutrition: speeding up metabolism
The obvious pattern: the faster the metabolism, the sooner the extra pounds will leave their “familiar places”. The rate of metabolism is very individual. Some can eat without even thinking about calories and not gain weight. For those whose metabolism is slowed down, it is much harder to get rid of fat accumulation. Diet is not very effective for them. But a properly chosen regimen can speed up metabolism. This will help:
- frequent meals in small meals;
- sufficient amount of fluid;
- full sleep of normal duration;
- active physical activity and training.
The focus should be on the fractional diet. With frequent meals, the metabolism is noticeably accelerated. If the portions are small, the effect is enhanced. And vice versa: rare but abundant meals slow down the metabolism (and the inevitable consequence - unused calories are converted into unattractive folds of fat).
Some nutritionists believe that just by observing such a regimen you can achieve weight loss of almost tens of pounds (of course, if those pounds are excess). Maybe these numbers are a little exaggerated. But the benefits of a fractional diet are indisputable. There are several, but often - much more effective ways to lose unnecessary pounds than a half-starved child. And much healthier for health. Finally, 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 a fractional diet the body experiences quite positively.
Spend more than you eat
Anyone struggling with excess weight will surely tell you about a dozen tried diets. Japanese and Hollywood diet of buckwheat and kefir, blood groups are just some of the most famous. They are similar in one: a significant reduction in calories.
In general, this is true: calories should not be consumed more than energy is expended. All that is not wasted is just the accumulation of fat that we are struggling with. Can the body be forced to expend more energy? You can and you should! First of all, increase physical activity: they burn a lot of calories. Workouts that are long enough and not too intense, such as brisk walking, are suitable. Fat burns especially quickly when glycogen stores in the body are depleted: this happens after strength training. This phenomenon is observed on an empty stomach, in the morning (for this reason it makes no sense to deny yourself breakfast).
Another important thing is the meal schedule. A high-calorie dinner eaten at night is a direct path to gaining extra pounds: during sleep, your metabolism slows down and those calories that came with a hearty meal won’t be consumed.
Calorie counting is a passion for many. However, they should be counted correctly, limited - also wisely. Calculate how much you eat each day in your "normal" diet, without any diet. Such accounting must be kept within five days, recording the composition of the dishes, their weight and calculating the caloric content of the individual tables. Add up the number of calories for each day, divide by 5 (number of days) - determine the average calorie content in your diet. This figure will need to be reduced. It is desirable to determine the composition of the usual daily menu: the amount of fat, protein and carbohydrates. This will help you find the best diet for you.
About "wrong" products
Products vary. Useful and, say, not very good. Ideally, those who are "not really" should be rejected. In practice, let’s face it, very few people manage to come up with a good idea. Therefore, we will not make too harsh recommendations. But you still have to limit some products. The benefit from them is minimal (if any), and it is harmful for the digestive system. So what are these products?
- All kinds of snacks (chips, salty crackers and nuts, etc. ): contain too much salt and flavors that are not good for your health or waist. French fries.
- Semi-finished products like dumplings, frozen pizza.
- Mayonnaise (if you can't give 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 ice cream (this dessert is hard to digest and the calorie content is off the scale).
- Baked yeast products (white bread, buns). Contrary to popular belief, not flour but yeast leads to weight gain. Instead of bread, you can switch to thin lavash (baked without yeast). It is not necessary to exclude pasta - it is enough not to add too many fatty sauces.
- Chocolates and cakes. It is, of course, a "bomb" in terms of calorie content. But the damage from a piece of cake that is eaten once a month is much less than from the stress caused by the categorical rejection of a favorite treat. 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. The diet menu should be cooked or steamed. No crunchy crusts, minimal amount of spices. After all, 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 will not eat more than your body requires. Fanaticism is, of course, inappropriate (many popular diets are to blame for this). But, for example, eating cooked fish with a rice side dish will fill you up quickly and make you feel full of strength and power.
Create a menu pattern
When choosing a daily diet, be sure to consider the needs of your body. If you notice a deterioration in well-being - a feeling of tiredness, an increased need for sleep, you may be too dependent on restricting carbohydrates. In this case, the menu will need to be customized.
With a proper weight loss diet you should feel quite energetic and energetic. Here is an example of a daily menu for saying goodbye to being overweight.
For men
- rice - 200 g (hereinafter we mean dry cereal that will be cooked in water);
- cooked chicken breast - 500 g; - cottage cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of the total amount of food.
- water - not limited.
For women
- rice - 150 g;
- cooked chicken breast - 500 g;
- cottage cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of the total amount of food;
- water - not limited.
This food contains the necessary nutrients. 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, ensuring an even supply of nutrients throughout the day. The body must be fed continuously. All-day meals are best prepared in the morning.
You have to stick to this diet for a week and then weigh yourself. If no weight loss is noticed, you will need to adjust your calorie content. This should be done at the expense of carbohydrates (for example, reduce the amount of cereals by 20-25%). A week on a “reduced meal” - and weigh yourself again. An excellent result is considered 0, 5-1 kg. If your figure is just that, then the diet works, the weight loss process has begun.
Improving diet efficiency
Finally, here are some tips to make your fat-burning diet even more effective:
- Don't exceed the amount of food planned for the day.
- Eat carbohydrate-rich meals when they are better absorbed. Twice 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 that time, they are very well absorbed and will not go into adipose tissue, but into 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 the calorie content of your menu: the body can “turn on” a defensive reaction and respond by slowing down your metabolism.
- If instead of the desired weight loss you start gaining weight, it means that you have severely violated your diet and nutrition.