Sides covered in grease. A belly that suggests (albeit without foundation) an irrepressible passion for beer. Scaled arrow causing nervous tremors. I've long forgotten the word "waist", let alone abs. His Majesty Overweight is pointless and ruthless. The worst enemy of health, it also brings a lot of pain from a purely aesthetic plan. And so the day begins with the weigh-in, continues to count calories, and ends with a vague hope of removing at least half an inch from the waist. . .
The main ally in this difficult battle is adequate nutrition, which has little to do with half-hungry diets reaching the point of absurdity. A well-designed diet and a correct diet are much more effective than thoughtless calorie counting. This applies to both the obvious fat men and those who want to "dry" their bodies a bit and acquire beautiful shapes. How to eat well to lose weight? We will talk about this in this article.
Fractional nutrition: speed up metabolism
An obvious pattern: the faster the metabolism, the sooner the extra pounds will leave their "familiar places". The metabolic rate is very individual. Some may eat without thinking about calories and not gain weight. For those whose metabolism slows down, it is much more difficult to get rid of fat accumulations. Diets are not very effective for them. But a properly selected regimen can speed up your metabolism. This will help:
- frequent meals in small portions;
- a sufficient amount of liquid;
- 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 is enhanced. And vice versa: rare but filling meals slow down your metabolism (and the inevitable consequence: unused calories turn into unattractive fat folds).
Some nutritionists believe that just by following this regimen, you can lose weight by almost tens of kilograms (of course, if these kilos were too much). Perhaps these figures are a bit exaggerated. But the benefits of fractional nutrition are undeniable. There are some, but often, a much more effective way to lose unnecessary pounds than a half-starved diet. And much healthier for health. After all, any change in the usual diet, which is inevitable when switching to a particular diet, is stress for the body, even if the diet itself is complete. More hunger, more lack of nutrients. And the transition to fractional nutrition is perceived by the body quite positively.
Spend more than eat
Anyone battling excess weight will probably tell you about a dozen proven diets. The Japanese and Hollywood diets, buckwheat and kefir, are just some of the most famous. They are similar in one thing: in a significant reduction in caloric content.
In general, this is correct: calories should not enter more than energy expended. The only thing that is not depleted is the accumulation of fat with which the fight is fought. Can you make the body use more energy? You can and should! First, to increase physical activity: they consume a lot of calories. Workouts that are long enough and not too intense are suitable, such as walking at a brisk pace. Fat burns especially quickly when the body's glycogen stores are depleted - this happens after strength training. This phenomenon is observed on an empty stomach, in the morning (that is why it makes no sense to refuse breakfast).
Another important point is the timing of meals. A high-calorie dinner at night is a direct path to excess weight: During sleep, the metabolism slows down and the calories that come with a large meal will not be wasted.
Calorie counting is a passion for many. However, they must be counted correctly, limited, also wisely. Calculate how much you eat each day in your "normal mode", without any diet. Said accounting must be kept within five days, recording the composition of the dishes, their weight and calculating the caloric content of those consumed by means of tables. Add up the number of calories for each day, divide by 5 (number of days): determine the average caloric content of your diet. This figure should 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 the "wrong" products
The products are different. Useful and, let's say, not very good. Those that are "not very" should ideally be discarded. In practice, let's face it, few people make a good idea come true. 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 are harmful to the digestive system. So what are these products?
- All kinds of snacks (chips, pretzels and nuts, etc. ): they have too much salt and aromas that are not good for health or for the waist. French fries.
- Semi-finished products such as meatballs, 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 off the scale).
- Yeast baked goods (white bread, buns). Contrary to popular belief, it is not the flour, but the yeast that leads to weight gain. Instead of bread, you can switch to fine lavash (it is baked without yeast). It is not necessary to exclude pasta, it is enough not to add too fatty sauces to them.
- Chocolates and cakes. This, of course, is a "bomb" in terms of its calorie content. But the damage of a piece of cake eaten once a month is far less than the stress of outright rejection of a favorite treat. So let's not be so harsh - enjoy your health, but only occasionally.
It is important to remember that even the most useful product may not deliver the desired benefits if not prepared correctly. Your diet menu should be boiled or steamed. No crunchy crusts, minimal spice. After all, their goal is to appease your appetite, and all kinds of spices have the opposite function. Another subtlety: eat well, but in a monotonous way: with such a menu, you will not eat more than your body requires. Fanaticism, of course, is inappropriate (many popular diets are guilty of this). But, for example, after you've eaten boiled fish with a side of rice, it will fill up quickly and feel full of strength and vigor.
Create a sample menu
When choosing your daily diet, be sure to consider the needs of your body. If you notice a decline in well-being, a feeling of fatigue, an increased need for sleep, you may be too addicted to carbohydrate restriction. In this case, it will be necessary to adjust the menu.
With the proper weight loss diet, you should feel quite vigorous and energetic. Here's a sample daily menu to say goodbye to being overweight.
For men
- rice - 200 g (hereinafter we refer to dry cereal, which will be 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) you need. These are proteins, fats, and carbohydrates. The total amount of food must be divided into several parts: it is advisable to consume it every 3 hours, ensuring a uniform supply of nutrients throughout the day. The body must continually nourish itself. All-day meals are best prepared in the morning.
You should follow this diet for a week and then weigh yourself. If there is no weight loss, you will 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 with "reduced rations" and again weigh yourself. An excellent result is considered to be 0. 5 to 1 kg. If your figure is exactly that, then the diet is working, the process of losing weight has begun.
Improved diet efficiency
Finally, here are some tips to make your fat burning diet even more effective:
- Do not exceed the amount of food planned for the day.
- Eat carbohydrate-rich foods when they are best absorbed. There are two times when carbohydrates are especially necessary. The first is after waking up (for breakfast). The second - after training (the so-called "protein and carbohydrate window"). After a physical effort, it is absolutely impossible to exclude carbohydrates. At this time, they are very well absorbed and will not pass into fat, but into muscles.
- Try increasing the amount of water you drink. You should never be thirsty.
- The optimal rate of weight loss with such a diet is 0. 5 to 1 kg. Don't try to speed up the process by further reducing the calorie content of your menu: the body can "activate" a defense reaction and respond by slowing down the metabolism.
- If, instead of the desired weight loss, you start to gain weight, it means that you have drastically violated your diet, diet.