Fitness nutrition plays a major role in the process of losing weight. Desire alone will not be enough. For best results, more training is needed. An integrated approach and taking into account individual characteristics will give you good and reliable results even at home. Be patient, firm and enjoy the process of changing your body.
How to follow a healthy diet
For effective weight loss at home, proper nutrition according to established rules is very important.
Many people eat without a schedule, even at home, and do not pay attention to the calorie content and dangers of food. Therefore, you will feel the first signs of weight loss after fulfilling this condition.
- Make a diet based on your daily routine. Divide the total estimated amount of food into several foods. You should eat in small portions at least five times a day.
- In the morning, the body's metabolism increases. Therefore, most of the food is eaten during breakfast and lunch. If breakfast is not to be missed and must be present, as complete as possible. Prepare it from healthy products such as: any cereal for cereals, milk, cottage cheese, yogurt, eggs, muesli, toast or bread.
- Light soup with water or low-fat broth and vegetable salad is great for lunch. Easy-to-digest snacks are allowed before and after lunch.
- Dinner must be the lightest and smallest in quantity - however, the metabolic process slows down at night. The last meal after the main dinner must be a few hours before bed. After exercise, it is better to drink a glass of kefir or eat an apple.
- Snacks and snacks can consist of fresh fruits, vegetables, fruit and vegetable salads. You can add low-fat cottage cheese and other low-fat dairy products.
- Try to do each meal at the same time. After a short time, the body will become accustomed to a strictly defined regimen. This will save you from frequent and annoying hunger.
How to Combine Proper Nutrition with Exercise
Exercise and exercise are great for burning fat and tightening tight skin. With little or no physical energy, the minimum energy will be depleted. Therefore, excess calories are stored in the body as excess fat.
At home, you can get rid of it by doing the most common household chores. But it will be very useful for weight loss and training in the gym under the guidance of an experienced trainer.
Weight loss occurs after intensive cleansing and ironing.
Be sure to consider your workout schedule when planning your diet. Try to eat well before exercise. This lunch must be complete and give you the necessary energy supply. Make from foods that are not too digestible. Beans and dried fruit, bananas, and bread are perfect. You should eat two to three hours before exercise.
After training with food, you have to wait at least two hours. If there is a severe attack of hunger, it is permissible to eat a small apple. After two to three hours, you can eat something higher in calories - kefir, omelet, cottage cheese or eggs.
What is the role of carbohydrates
There are two types of carbohydrates - medium and complex. The simple ones are glucose, fructose and lactose. They are found in pasta and sweets, milk and sweets. Excessive consumption of such foods and causes weight gain and weight gain.
Complex carbohydrates are recommended for weight loss.
First of all, it is fiber. It lowers blood cholesterol and cleanses the body of harmful substances. Fiber is found in nuts, fruits, vegetables, grains, and legumes. Starch and glycogen are also complex carbohydrates and are needed to saturate the body with all the necessary trace elements and vitamins. They are found in potatoes, rice, buckwheat, legumes and grains.
Why is protein useful?
Protein is an important component in our muscles. Protein molecules are needed for metabolic and regeneration processes.
During exercise, weight loss occurs due to loss of muscle protein. Therefore, proper nutrition is unthinkable without protein, even without physical activity.
The following is a list of healthy protein foods:
- Fish and seafood;
- Lean meats;
- Eggs;
- Milk;
- Curd;
- Yogurt;
- Hard cheese;
- Kefir.
Why do we need fat?
Fat is also important in the process of losing weight. It is a cell component and energy supplier. Should be a lot of fat, but not too much - in moderation. Foods with excess fat contribute to weight gain.
Lack of fat can be the cause of impotence.
Proper nutrition should consist of foods rich in Omega-3 and Omega-6 double unsaturated fatty acids. Due to the presence of this useful substance in the body, metabolic processes are normalized and cholesterol does not accumulate in the ducts.
High fat foods should be avoided in a weight loss diet. These are lard, fatty meat (pork), butter, margarine, mayonnaise, fatty cheese. Preference should be given to vegetable fats.
What is the role of vitamins and trace elements?
The presence of these nutrients is also needed in the diet to lose weight. Vitamins strengthen the immune system and help the body fight infections and viruses. They also participate in metabolic processes. Micronutrients are needed to burn fat, provide accurate insulin levels, and normalize blood pressure and heart rate.
The daily diet should contain a sufficient amount of food with vitamins A, B, C, potassium, zinc and iodine.
Let's make a list of useful products that contain these ingredients:
- Laminaria;
- Persimmon;
- Meat;
- Peanuts;
- Pumpkin seeds;
- Lentils;
- Celery;
- Dried apricots;
- Prun.
How much fluid to drink
Water accelerates metabolic and metabolic processes. It is needed to burn fat and get rid of toxins from the body. That is, to reduce the amount of weight. During and after exercise, the body loses a lot of fluid, and needs to be replenished to normalize the water-salt balance.
Drink at least 2 liters of clean water a day.
This is not difficult at home. Water must be sugar-free and stationary. Spread this amount evenly throughout the day.
You can drink water when you have a hunger strike and after exercise.
Which product is preferred to
Diets often provide a list of foods to help lose weight at home and maintain optimal weight.
What to prioritize when composing menus for weight loss:
- Pasta and bread(especially from wheat flour). These foods are high in fiber and vitamins.
- Foods rich in vitamin C.These are citrus fruits (especially oranges and grapes), red peppers, broccoli, tomatoes. This food can be eaten even after exercise.
- Lean cooked meat.It contains large amounts of protein, but does not contribute to weight gain.
- Beef liver.This product contains many vitamins and micronutrients. Nutrients in beef liver turn sugar into energy and prevent the formation of excess body fat.
- Olive oilis the best butter substitute. It can be used for salads and hot dishes.
- Cinnamonhelps in sugar absorption and lowers blood sugar levels.
- Foods with high Omega-3 content,help reduce adrenaline levels. These are seafood and nuts.
- Dairy products:milk, kefir, cottage cheese, yogurt, baked milk, yogurt. These foods contain calcitriol, essential for fat burning.
- Seaweedis a product with high iodine content. Adequate iodine helps the thyroid gland to function properly. But proper function of the thyroid gland and the entire endocrine system is a guarantee of normal weight.
Setting up a complete weight loss menu at home is quite easy. After all, all these products are affordable and do not have a short supply.
Things to Remember When Preparing Food
When thinking about your menu, it is important not just to have a healthy diet. The method of preparation is very important.
At home, it is easier to follow the basic rules:
- Of all the cooking methods, stew is preferred. After such processing, the maximum and minimum amount of nutrients remains in the food.
- Grilling can be replaced by grilling in the oven or on the grill.
- To cook cereal, it is better not to take milk, but water. Try to avoid sugar. Instead, you can use natural sweets - honey or sweet fruits.
- For the preparation of soups and stews, subtract fatty soups and various fries.
- Forget eating ready-made sauces. Even low-calorie mayonnaise is a very dubious ingredient in the diet for weight loss.
Be careful not to overeat, try to reduce the amount of food you eat.
"If you want to prolong life, shorten your diet, " said Benjamin Franklin.
With lots of information and suggestions, the process of losing weight at home will be easy and fun for you.
With a little effort and patience, make a list and diet and you will lose weight without the fat burner in question.