Pages covered in bold. A gut that (albeit unfounded) suggests an irrepressible passion for beer. Scale arrow causes nervous tremors. Long forgot the word "waist", not to mention the abs. His majesty overweight is meaningless and merciless. As the worst enemy of health, it also brings much grief over a purely aesthetic plan. And so the day begins with weighing, continues with calorie counting, and ends with the faint hope of being at least half a centimeter from the waist. . .
The main ally in this difficult struggle is proper nutrition, which has very little to do with half-starved diets reaching the point of absurdity. A well-designed diet and eating regime are far more effective than mindless calorie counting. This applies to both obvious fat men and those who want to "dry out" the body a little and take on beautiful shapes. How To Eat Right To Lose Weight? We'll talk about that in this article.
Fractional Nutrition: Accelerating the metabolism
An obvious pattern: the faster the metabolism, the sooner the extra pounds leave their "home". The metabolic rate is very individual. Some can eat without thinking about calories and will not get fat. For those whose metabolism is slowed down, it is much harder to get rid of accumulated fat. Diets are not very effective for them. However, a properly chosen regimen can speed up your metabolism. That will help:
- frequent meals in small portions;
- a sufficient amount of fluid;
- full sleep of normal duration;
- active physical activity and training.
The focus should be on fractional nutrition. With frequent meals, the metabolism is noticeably accelerated. If the portions are small, the effect will be amplified. And vice versa: Infrequent but copious meals slow down the metabolism (and the inevitable consequence - unused calories turn into unattractive fat folds).
Some nutritionists believe that by following such a regime alone, you can achieve a weight loss of nearly ten kilograms (if those pounds were extra, of course). Maybe these numbers are a little exaggerated. However, the benefits of fractional nutrition are undeniable. There are some, but often - a much more effective way to shed unnecessary pounds than a half-starved diet. And much healthier for your health. After all, any change to the usual diet that is inevitable when switching to a particular diet is a burden on the body, even if the diet itself is complete. Plus hunger plus lack of nutrients. And the transition to fractionated nutrition is perceived very positively by the body.
Spend more than eat
Anyone struggling with being overweight will likely tell you about a dozen tried and tested diets. Japanese and Hollywood, buckwheat and kefir, blood type diets are some of the most famous. They're similar in one thing: a significant reduction in calories.
In general, this is correct: calories should not be consumed more than energy is used. All that is not used up is the accumulation of fat that is struggled with. Can the body be made to use more energy? You can and should! First, increase physical activity: you are consuming a lot of calories. Exercises that are long enough and not too intense are suitable, e. g. B. walking fast. Fat is burned particularly quickly when the body's glycogen stores are depleted: this happens after strength training. This phenomenon is also observed in the morning on an empty stomach (for this reason there is no point in refusing breakfast).
Another important point is the timing of meals. A high-calorie dinner eaten at night is a direct route to obesity: while sleeping, the metabolism slows down and the calories that came with a hearty meal are not depleted.
Counting calories is a passion for many. However, they must be counted correctly and to a limited extent - also with care. Calculate how much you are eating each day in your "normal mode" without dieting. This accounting must be carried out within five days, recording the composition of the dishes, their weight and the calculation of the caloric content of the dishes consumed using tables. Sum the number of calories per day, divide by 5 (number of days) - find the average calorie content of your diet. That number needs 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 the "wrong" products
products are different. Useful and, shall we say, not very good. Those who are "not very" should ideally be discarded. In practice, only a few people manage to turn a good idea into reality. Therefore, we will not make recommendations that are too harsh. However, some products still need to be restricted. The benefits from them are minimal (if any) and they are harmful to the digestive system. What are these products?
- All kinds of snacks (fries, salted crackers and nuts, etc): They contain too much salt and flavorings that are not good for your health or waistline. French fries.
- Semi-finished products such as dumplings, frozen pizza.
- mayonnaise (if you can't give it up entirely, limit the amount and switch to low-calorie varieties).
- Lemonade, Coca-Cola and other sweet sodas.
- Alcoholic beverages (mainly beer).
- Ice cream, especially ice cream (this dessert is difficult to digest and the calorie content is not scalable).
- Yeast baked goods (white bread, rolls). Contrary to popular belief, yeast and not flour lead to weight gain. Instead of bread, you can switch to thin lavash (it is baked without yeast). It is not necessary to exclude pasta - it is enough not to add too fatty sauces to them.
- pralines and cakes. This is of course a "bomb" in terms of calorie content. But the harm from a piece of cake 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 harsh: enjoy your health, but only occasionally.
It is important to keep in mind that even the most useful product may not deliver the desired benefits if not properly prepared. Your diet menu should be boiled or steamed. No crispy crusts, the least amount of spices. After all, your goal is to satisfy your appetite, and all kinds of condiments do the opposite job. Another subtlety: eat well, but monotonously: with a menu like this, you won't be eating more than your body needs. Fanaticism, of course, is inappropriate (it is the fault of many popular diets). For example, if you have eaten cooked fish with a side dish of rice, you will be full quickly and feel full of strength and vitality.
Creating a sample menu
When choosing your daily diet, it is essential to consider the needs of your body. If you notice a deterioration in wellbeing - a feeling of tiredness, an increased need for sleep - you may be too addicted to carbohydrate restriction. In this case the menu must be adapted.
With the right diet for weight loss, you should feel pretty strong and energetic. Here is a sample daily menu to say goodbye to obesity.
For men
- rice - 200 g (hereinafter, dry grain 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 - 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 - not limited.
These foods contain the nutrients (nutrients) that 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 to ensure an even supply of nutrients throughout the day. The body needs to be continuously nourished. All day meals are best prepared in the morning.
You need to stick to this diet for a week and then weigh yourself. If weight loss is not observed, then you 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 on "cutting rations" - and weigh yourself again. An excellent result is assumed to be 0. 5-1 kg. If your number is exactly that, then the diet is working, the weight loss process has begun.
Improving the effectiveness of the diet
Finally, a few tips to make your fat burning diet even more effective:
- Do not exceed the amount of food planned for the day.
- Eat high-carbohydrate meals when they are better absorbed. There are two cases when carbohydrates are particularly needed. The first is after waking up (for breakfast). The second - after exercise (the so-called "protein-carbohydrate window"). It is absolutely impossible to exclude carbohydrates after physical exertion. At this point they are very well absorbed and go into muscle rather than fat.
- 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 its metabolism.
- If, instead of the desired weight loss, you gain weight, it means that you have seriously violated your diet, diet.