Fitness nutrition plays a major role in the process of weight loss. Desire alone is not enough. To get the best results, more training is needed. This comprehensive approach and taking into account personal characteristics can provide you with good and reliable results even at home. Be patient, be determined, and enjoy the process of changing your body.
How to follow a healthy diet
For effective weight loss at home, proper nutrition according to the established plan is very important.
Many people do not even arrange any diet at home, and do not pay attention to the calorie content and harmfulness of food. Therefore, after meeting this condition, you will feel the first signs of weight loss.
- Eat according to your daily eating habits. Divide the estimated total amount of food into several meals. You should eat small meals 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. Breakfast should not be skipped under any circumstances, it must be as complete as possible. Please prepare from the following healthy products: any cereals, cereals, milk, cheese, yogurt, eggs, muesli, toast or bread.
- Shallow soup with water or low-fat broth and vegetable salad are great for lunch. Eat some easy-to-digest snacks before and after lunch.
- Dinner should be the lightest and smallest-after all, metabolic processes slow down at night. The last meal after the main dinner should be a few hours before bed. After training, it is best to drink a glass of kefir or eat an apple.
- Snacks and snacks can include fresh fruits, vegetables, fruit and vegetable salads. You can add low-fat cheese and other low-fat dairy products.
- Try to cook every meal at the same time. After a short time, the body will quickly adapt to the strictly defined treatment plan. This will save you from frequent and annoying hunger.
How to combine good nutrition with exercise
Exercise and exercise are good for burning fat and tightening skin. In the case of little or no physical exertion, the least energy will be consumed. Therefore, the excess calories will be stored in the body as excess fat.
At home, you can get rid of them by performing the most common housework. However, this is very useful for weight loss and training in the gym under the guidance of an experienced coach.
Regular and thorough cleaning and ironing will result in weight loss.
When planning your diet, be sure to consider your exercise plan. Before training, try to get enough. The lunch should be complete and provide you with the necessary energy. Made with food that is not very digestible. Nuts and dried fruits, bananas and bread are most suitable. You need to eat two to three hours before training.
After receiving food training, you will have to wait at least two hours. If there is a serious hunger incident, you can eat a small apple. After two to three hours, you can eat something higher in calories-kefir, omelet, 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 candies, milk and candies. Excessive use of such products can lead to weight gain and weight gain.
It is recommended to use complex carbohydrates to lose weight.
First, the fiber. It can lower cholesterol in the blood and clean up harmful substances in the body. Fiber is found in nuts, fruits, vegetables, grains and legumes. Starch and glycogen are also complex carbohydrates, which are necessary for all the necessary trace elements and vitamins of the human body. They are found in potatoes, rice, buckwheat, beans and grains.
Why is protein useful?
Protein is an important part of our muscles. Protein molecules are needed for metabolic processes and regeneration.
During exercise, weight loss comes at the expense of muscle protein. Therefore, even if there is no physical activity, no protein can not get proper nutrition.
The following is a list of healthy protein foods:
- Fish and seafood;
- lean meat;
- eggs;
- milk;
- curd;
- Yogurt;
- Hard cheese;
- Kefir.
Why do we need fat?
Fat is also very important in the weight loss process. It is an integral part of cells and a provider of energy. Fat should be increased in moderation, but not too much. Foods with too much fat will increase weight.
Lack of fat may be the cause of impotence.
High-fat foods should be avoided in the weight loss diet. These are lard, fat (pork), butter, margarine, mayonnaise, and fat cheese. Vegetable fats should be preferred.
What role do vitamins and trace elements play?
The presence of these nutrients in the diet is also necessary for weight loss. Vitamins can strengthen the immune system and help the body fight infections and viruses. They are also involved in metabolic processes. Micronutrients are needed to burn fat, provide proper insulin levels, and normalize blood pressure and heart rate.
The daily diet should contain adequate amounts of foods rich in vitamins A, B, C, potassium, zinc and iodine.
Let us list useful products that contain these substances:
- Kelp;
- Persimmon;
- Meat;
- Nuts;
- Pumpkin seeds;
- Lentils;
- Celery;
- Dried apricots;
- Plums.
How much water do you drink
Water can accelerate the metabolic process and metabolism. Need to burn fat and eliminate toxins in the body. In other words, the overall weight is reduced. During and after exercise, the body loses a lot of water, so it needs to be supplemented to restore the water-salt balance to normal.
Drink at least 2 liters of water every day.
This is not difficult at home. The water should be unsweetened and kept still. Distribute this amount evenly throughout the day.
You can drink water after you are hit by hunger and training.
Which products to use first
Nutritionists often provide food lists to help you lose weight at home and maintain your optimal weight.
What should be preferred when drafting a weight loss menu:
- Pasta and bread(mainly from 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, tomatoes. You can also eat these foods after exercise.
- Lean cooked meat.High protein content, but will not increase weight.
- Beef liver.This product contains a variety of vitamins and trace elements. The beneficial substances in beef liver convert sugar into energy and prevent the formation of excess fat in the body.
- Olive oilis the best substitute for butter. It can be used in salads and hot dishes.
- Cinnamonhelps absorb sugar and lower blood sugar levels.
- Foods rich in Omega-3help reduce adrenaline levels. These are seafood and nuts.
- Dairy products:Milk, kefir, cheese, curd, fermented and baked milk, yogurt. These foods contain calcitriol, which is essential for burning fat.
- Seaweedis a product with high iodine content. Enough iodine helps normal thyroid function. However, the normal functioning of the thyroid and the entire endocrine system is the guarantee of normal weight.
It is very simple to prepare a complete weight loss menu at home. After all, all these products are affordable and there is no shortage of supply.
Things to remember when preparing food
When considering the menu, it is important not only to eat healthy foods. The preparation method is very important.
At home, it is easier to follow the main rules:
- Among all cooking methods, stewing is preferred. After this treatment, the maximum amount of nutrients and the least amount of fat will be retained in the food.
- Barbecuing can be replaced by grilling in an oven or grill.
- For boiled cereals, it is best not to drink milk, but water. Try to avoid adding sugar. Instead, you can use natural candies-honey or sweet fruits.
- In order to prepare soups and stews, please refuse fatty broth and all kinds of French fries.
- Forgot to eat the ready-made sauce. Even light, low-calorie mayonnaise is a very suspicious ingredient in weight loss.
Beware of overeating, try to reduce the total amount of food you eat.
"If you want to extend your life, please shorten your eating time, " Benjamin Franklin once said.
With such a wealth of information and advice, the process of losing weight at home will be easy and even pleasant for you.
With a little effort and patience, making a list and diet, you can lose weight without using combustible drugs.