The fat-covered part. Stomach that shows (albeit without foundation) a passion for unquenchable beer. Scale arrows cause nerve tremors. It has long been forgotten the word "waist", let alone abs. Your Majesty Weight is meaningless and ruthless. The worst enemy of health, it also brings a lot of sadness from a purely aesthetic plan. Thus, the day begins with a weighing, extended with a calorie count and ends with a vague expectation to remove at least half a centimeter from the waist. . .
The main ally in this difficult battle is proper nutrition, which is not much related to a half-starvation diet that reaches ridiculous levels. A well-planned diet and proper diet are far more effective than counting calories without thinking. This is especially true for obese men and those who want to "dry" the body a little and get a beautiful shape. How to eat properly to lose weight? We will discuss it in this article.
Fractional nutrition: speeds up metabolism
A clear pattern: the faster the metabolism, the faster the extra pounds will leave their "normal place". Metabolic rate is very individual. Some can eat without thinking about calories at all, and not fat. For those with a slow metabolism, it is much more difficult to get rid of fat accumulation. Diet is not very effective for them. But properly chosen regimens can speed up metabolism. This will help:
- eat often in small portions;
- sufficient amount of fluid;
- full sleep with normal duration;
- active physical activity and exercise.
Focus should be on fractional nutrition. With frequent meals, metabolism is accelerated. If the part is small, the effect will be enhanced. And vice versa: foods that are rare but slow down metabolism (and the unavoidable consequence is that unused calories turn into unattractive fat folds).
Some nutritionists believe that by observing such a regimen, you can lose almost tens of kilograms (of course, if these kilos are extra). Maybe these numbers are a little excessive. But the benefits of fractional nutrition are undeniable. There are several, but often - more effective ways to lose unnecessary weight than a half-starvation diet. And much healthier for health. However, changes in the regular diet, which are inevitable when switching to a particular diet, are stressful for the body, even if the diet itself is complete. Added hunger, and lack of nutrients. And the transition to fractional nutrition can be seen positively by the body.
Spend more than eating
Anyone who is overweight will probably tell you about a dozen diets that have been tried. Japanese and Hollywood diets, buckwheat and kefir, blood type diets are some of the most famous. They are similar in one thing: a significant reduction in calories.
In general, this is correct: calories cannot enter more than the energy expended. What is not exhausted is the accumulation of fat, which is where the fight is going on. Can the body be made to produce more energy? You can and should! First of all, to increase physical activity: they consume a lot of calories. Exercises that are long enough and not too intense are appropriate, such as brisk walking. Fat is burned quickly when the body's glycogen storage is depleted: this happens after strength training. This phenomenon is observed on an empty stomach, in the morning (for this reason there is no point in denying breakfast).
Another important thing is meal time. A high-calorie dinner eaten at night is a direct path to being overweight: during sleep, metabolism slows down, and the calories attached to a delicious meal will never run out.
Calorie counting is of interest to many people. However, they need to be calculated correctly, limited - also wisely. Calculate how much you eat each day in your "normal mode", without diet. Such accounting must be kept within five days, recording the composition of the dishes, their weight and calculating the calorie content consumed using the table. Add up the total calories for each day, divide by 5 (number of days) - determine the average calorie content in your diet. This figure needs to be reduced. It is best to determine the composition of the regular daily menu: the amount of fat, protein and carbohydrates. This will help you find the best food for you.
About the "wrong" product
Different products. Useful and, we can say, not so good. Those who are "not so" ideally should be removed. In practice, let’s face it, only a few people manage to realize a good idea. Therefore, we will not give too harsh recommendations. But you still have to limit some products. The benefits of them are minimal (if any), and harmful to the digestive system. So what is this product?
- All kinds of snacks (chips, salted crackers and nuts, etc. ): They have too much salt and flavors that are not good for your health or waist. French fries.
- Half-finished products such as dumplings, frozen pizza.
- Mayonnaise (if you can not release it at all, limit the amount and switch to a low-calorie variety).
- Lemonade, Coca-Cola and other sweet sodas.
- Alcoholic beverages (especially beer).
- Ice cream, especially ice cream (this dessert is difficult to digest, and the calorie content is not good).
- Yeast baked goods (white bread, bread). Contrary to popular belief, it is not flour, but yeast that leads to weight gain. Instead of bread, you can switch to thin lavash (it is baked without yeast). No need to exclude pasta - just not to add fatty sauce to them.
- Chocolate and cake. This, of course, is a "bomb" in terms of calorie content. But the downside of a piece of cake eaten once a month is far less than the stress caused by the rejection of a favorite food. So do not overdo it: enjoy your health, but only occasionally.
It is important to remember that even the most useful products may not bring the desired benefits if not completed properly. Your food menu must be boiled or steamed. No crispy crust, minimum amount of spices. After all, your goal is to calm your appetite, and all sorts of flavors have the opposite task. Other delicacies: eat well, but monotonous: with such a menu, you will not eat more than your body needs. Fanatics, of course, are not appropriate (many popular diets are guilty of this). But, for example, after eating boiled fish with rice side dishes, you will quickly get full and feel full of strength and enthusiasm.
Create an example menu
When choosing your daily diet, be sure to consider your body's needs. If you notice a deterioration in well-being - a feeling of exhaustion, an increased need for sleep, you may be overly addicted to blocking carbohydrates. In this case, the menu should be customized.
With the right diet to lose weight, you will definitely feel quite energetic and energetic. Here is an example of a daily menu to say goodbye to being overweight.
For men
- rice - 200 g (hereinafter, we mean dry grains, which will be boiled in water);
- boiled chicken breast - 500 g; - cottage cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of total food.
- water - unlimited.
For women
- rice - 150 g;
- boiled chicken breast - 500 g;
- cottage cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of total food;
- water - unlimited.
These foods contain the nutrients (nutrients) you need. These are proteins, fats, and carbohydrates. The amount of food should be divided into several parts: it is recommended to eat every 3 hours, ensuring a balanced supply of nutrients throughout the day. The body must be fertilized continuously. All-day meals are best served in the morning.
You need to follow this diet for a week, then weigh yourself. If weight loss is not observed, you need to adjust the calorie content. This should be done at the expense of carbohydrates (for example, reducing the amount of grains by 20-25%). A week in the "cut ration" - and weigh yourself again. Excellent results are considered 0. 5-1 kg. If your figure is right, then the diet goes smoothly, the process of losing weight has already begun.
Increase dietary effectiveness
Finally, here are some tips to make your fat burning diet more effective:
- Do not exceed the amount of food planned for the day.
- Eat carbohydrate-rich foods when they are better absorbed. There are two times when carbohydrates are desperately needed. The first is after waking up (for breakfast). The second - after exercise (the so-called "protein-carbohydrate window"). After physical activity, it is impossible to exclude carbohydrates. By this time, they are well absorbed, and will not be fat, but muscle.
- Try to increase the amount of water you drink. You can not feel thirsty.
- The optimal weight loss rate for a diet like this is 0. 5-1 kg. Do not try to speed up the process by further reducing the calorie content of your menu: the body can "turn on" the defense reaction and respond by slowing down the metabolism.
- If, in addition to the desired weight loss, you start to gain weight, it means that you have violated the diet, your diet.