Fitness nutrition plays a major role in the weight loss process. Desire alone will not be enough. For 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 your body's transformation process.
How to follow a healthy diet
For effective weight loss at home, proper nutrition on the established diet is very important.
Many people eat without a schedule, even at home, and ignore the calorie content and the harmfulness of the food. Hence, you will feel the first signs of weight loss after experiencing 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 is increased. Therefore, most of the food is consumed during breakfast and lunch. In any case, breakfast should not be skipped and should be present, as well as as full as possible. Prepare it from healthy products: all cereals for cereals, milk, cottage cheese, yogurt, eggs, muesli, toast or bread.
- Light soup with water or low fat broth and a 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 take place a few hours before bedtime. 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 have each meal at the same time. After a short time, the body will quickly get used to a strictly defined diet. This will save you from frequent and boring hunger episodes.
How to combine good nutrition with exercise
Exercise and exercise are good for burning fat and tightening the skin. With little to no physical exertion, minimal energy is expended. Therefore, the 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 normal intensive cleaning and ironing.
Be sure to consider your exercise program when planning your diet. Try to eat well before you work out. This lunch must be complete and provide you with the necessary energy intake. Make it up from foods that are not very digestive. Nuts and dried fruits, bananas and bread are best suited. You should eat two to three hours before training.
After training with food, you will need to wait at least two hours. With 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, an omelet, cottage cheese or eggs.
What is the role of carbohydrates
There are two types of carbohydrates: simple and complex. The simplest are glucose, fructose and lactose. They are found in pasta and confectionery, milk and sweets. Excessive consumption of these products leads to weight gain and weight gain.
Complex carbohydrates are recommended for weight loss.
First of all, it's 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 necessary 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 of our muscles. Protein molecules are necessary for metabolic processes and regeneration.
During training, weight loss occurs due to the loss of muscle protein. Therefore, good 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 cheeses;
- Kefir.
Why do you need fat
Fat is also very important in the weight loss process. It is a constituent of cells and a supplier 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.
Good nutrition should include 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 while dieting. These are lard, fatty meat (pork), butter, margarine, mayonnaise, fatty cheeses. Preference should be given to vegetable fats.
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 needed to burn fat, provide the right levels of insulin, 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 containing these substances:
- Laminaria;
- Persimmon; Meat
- ;
- Walnuts;
- Pumpkin seeds;
- Lentils;
- celery;
- Dried apricots;
- Prunes.
How much liquid to drink
Water speeds up metabolic processes and metabolism. It is necessary for burning fat and removing toxins from the body. That is, to reduce the total body weight. During and after exercise, the body loses a lot of fluid and it needs to be replenished to normalize the water-salt balance.
Drink at least 2 liters of clean water per day.
It's not difficult at home. The water should be unsweetened and still. Distribute this amount evenly throughout the day.
You can drink water during hunger attacks and after training.
Which products to favor
Nutritionists often provide a list of foods that can help you lose weight at home and maintain your optimal weight.
What to look for when developing a weight loss menu:
- Pasta and bread(mainly made from wholemeal 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. These foods can be eaten even after exercise.
- Lean cooked meat.It is rich in protein, but does not contribute to weight gain.
- Beef liver.This product contains many vitamins and microelements. The beneficial substances 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 in the absorption of sugar and lowers blood sugar levels.
- Foods rich in omega-3shelp reduce adrenaline levels. These are seafood and nuts.
- Dairy products:milk, kefir, cottage cheese, curd, fermented baked milk, yogurt. These foods contain calcitriol, which is essential for burning fat.
- Seaweedis a product with a high iodine content. Adequate iodine helps the thyroid gland to function properly. But the proper functioning of the thyroid gland and the entire endocrine system is a guarantee of normal body weight.
Preparing a full weight loss menu at home is pretty straightforward. After all, all of these products are affordable and are not uncommon.
Points to remember when preparing food
When you think about your menu, it's not just about having healthy foods. The method of preparation is of great importance.
At home it is easier to follow the main rules:
- Of all the cooking methods, stew is preferred. After such treatment, the maximum amount of nutrients and a minimum of fat remain in the food.
- Roasting can be replaced by roasting in the oven or on the grill.
- For cooking cereals, it is better not to take milk, but water. Try to avoid sugar. Instead, you can use natural candy - honey or sweet fruit.
- For the preparation of soups and stews, refuse fatty broths and various fries.
- Forget about eating ready-made sauces. Even light, low-calorie mayonnaise is a very questionable ingredient in a weight loss diet.
Be careful not to overeat, try to reduce the total amount of food you eat.
"If you want to extend your life, cut your meals short, " said Benjamin Franklin.
With such a rich set of information and recommendations, the process of losing weight at home will become easy and even enjoyable for you.
With a little effort and patience, make a list and a diet, and you will lose weight without burning questionable fat.