Physical nutrition plays an important role in the weight loss process. Desire alone will not be enough. To get the best effect, more training is needed. Such an integrated approach and taking into account individual characteristics will provide you with a good reliable result even at home. Be patient, be firm and enjoy the transformation process of your body.
How to eat a healthy diet
For effective weight loss at home, proper nutrition according to the established regimen is very important.
Many people eat without hours, even at home, and do not pay attention to the caloric content and harmfulness of food. Therefore, you will feel the first signs of weight loss after fulfilling this condition.
- Create a diet based on your daily routine. Divide the estimated total amount of food into several meals. 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 consumed during breakfast and lunch. Breakfast should in no case be omitted and must be present and be as complete as possible. Prepare it from such healthy products: cereal for cereals, milk, cottage cheese, yogurt, eggs, muesli, toast or bread.
- Light soups with water or low-fat broth and vegetable salad are great for lunch. Small, easily digestible snacks are allowed before and after lunch.
- Dinner should be the lightest and the smallest in quantity; after all, metabolic processes slow down at night. The last meal after the main dinner should be a few hours before going to bed. After training, it is better to drink a glass of kefir or eat an apple.
- Snacks and snacks can consist of fresh fruits, vegetables, fruit salads, and vegetables. You can add low-fat cottage cheese and other low-fat dairy products.
- Try to eat all meals at the same time. After a short time, the body will quickly get used to a strictly defined regimen. This will save you from frequent and annoying bouts of hunger.
How to combine proper nutrition with exercise
Exercise and exercise are good for burning fat and tightening the skin. With little or no physical activity, minimal energy is expended. Therefore, the excess calories are stored in the body as excess fat.
At home, you can get rid of them by doing the most common household chores. But it will be very helpful in losing weight and training in the gym under the guidance of an experienced trainer.
Weight loss occurs after normal intensive cleaning and ironing.
Be sure to consider your exercise program when planning your diet. Try to eat well before training. This lunch must be complete and provide you with the necessary energy intake. Make it from poorly digestive foods. Nuts and dried fruit, bananas and bread are best suited. You need to eat two to three hours before training.
After training with food, you will have to wait at least two hours. In case of a severe hunger attack, it is allowed to eat a small apple. After two to three hours, you can eat something higher in calories: kefir, omelette, cottage cheese, or eggs.
What is the role of carbohydrates
There are two types of carbohydrates: simple and complex. The simple ones are glucose, fructose, and lactose. They are found in pasta and confectionery, milk and sweets. The excessive consumption of such foods and leads to weight gain and weight gain.
Complex carbohydrates are recommended for weight loss.
First of all, it's fiber. 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 necessary to saturate the body with all the necessary trace elements and vitamins. They are found in potatoes, rice, buckwheat, legumes, and cereals.
Why are proteins useful?
Protein is an important component of our muscles. Protein molecules are necessary for metabolic processes and regeneration.
During exercise, weight loss comes at the expense of loss of muscle protein. Therefore, proper nutrition is unthinkable without protein, even in the absence of physical activity.
Here is a list of healthy protein foods:
- Fish and seafood;
- Lean meat;
- Eggs;
- Milk;
- Curd;
- yogurt;
- Hard cheese;
- Kefir.
Why do we need fat?
Fats are also very important in the weight loss process. It is a component of cells and a provider of energy. There 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 be made up of foods rich in Omega-3 and Omega-6 polyunsaturated fatty acids. Due to the presence of these useful substances in the body, metabolic processes are normalized, and cholesterol does not accumulate in the vessels.
Foods high in fat should be avoided on a weight loss diet. These are lard, fatty meat (pork), butter, margarine, mayonnaise, fatty cheeses. Vegetable fats should be preferred.
What role do vitamins and trace elements play?
The presence of these nutrients is also necessary in the diet to lose weight. Vitamins strengthen the immune system and help the body resist infections and viruses. They also participate in metabolic processes. Micronutrients are necessary to burn fat, maintain adequate insulin levels, and normalize blood pressure and heart rate.
The daily diet should contain sufficient amounts of foods rich in vitamins A, B, C, potassium, zinc and iodine.
Let's make a list of useful products that contain these substances:
- Laminaria;
- Khaki;
- Meat;
- Walnuts;
- Pumpkin seeds;
- lentils;
- Celery;
- Dried apricots;
- Prunes.
How much liquid to drink
Water accelerates metabolic processes and metabolism. It is necessary to burn fat and eliminate toxins from the body. That is, to reduce total body weight. During and after exercise, the body loses a lot of fluid and it is necessary to replace it to normalize the water-salt balance.
Drink at least 2 liters of clean water a day.
This is not difficult at home. The water should be unsweetened and unsweetened. Distribute this amount evenly throughout the day.
You can drink water when you experience hunger pangs and after training.
Which products to give preference to
Nutritionists often provide a list of foods that can help you lose weight at home and maintain your optimal weight.
What to give preference when creating a weight loss menu:
- Pasta and bread(mainly whole wheat flour). These foods are rich in fiber and vitamins.
- Foods rich in vitamin C.These are citrus fruits (especially oranges and grapefruits), red peppers, broccoli and tomatoes. These foods can be eaten even after exercising.
- Cooked lean meat.Contains a large amount of protein, but does not contribute to weight gain.
- Beef liver.This product contains many vitamins and microelements. Nutrients in beef liver convert sugar into energy and prevent the formation of excess body fat.
- Olive oilis the best substitute for butter. It can be used for salads and hot dishes.
- Cinnamonhelps absorb sugar and lowers blood sugar levels.
- Foods high in Omega-3,help reduce adrenaline levels. These are shellfish and nuts.
- Dairy products:milk, kefir, cottage cheese, curdled milk, fermented baked milk, yogurt. These foods contain calcitriol, essential for burning fat.
- Seaweedis a product with a high content of iodine. Adequate iodine helps the thyroid gland work properly. But the proper functioning of the thyroid gland and the entire endocrine system is a guarantee of a normal body weight.
Preparing a complete weight loss menu at home is quite simple. After all, all of these products are affordable and not in short supply.
Things to remember when preparing food
When you think about your menu, it's important not just to have healthy food. The method of preparation is of great importance.
At home, it is easier to follow the main rules:
- Of all cooking methods, stewing is preferred. After such processing, the maximum amount of nutrients and the minimum of fat remain in the food.
- Roast can be replaced by roasting in the oven or on the grill.
- To cook cereals, it is better not to drink milk, but water. Try to avoid sugar. Instead, you can use natural sweets - honey or sweet fruits.
- For the preparation of soups and stews, discard the fatty broths and various French fries.
- Forget eating prepared sauces. Even a light, low-calorie mayonnaise is a very dubious ingredient in a weight loss diet.
Be careful of overeating, try to reduce the total amount of food you eat.
"If you want to extend your life, shorten your meals, " Benjamin Franklin used to say.
With such a rich set of information and recommendations, the process of losing weight at home will be easy and even enjoyable for you.
With a little effort and patience, make a list and diet and you'll lose weight without questionable fat-burning drugs.