Fitness 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 follow a healthy diet
For effective weight loss at home, proper nutrition according to the established regimen is very important.
Many people eat without schedules, even at home, and pay no attention to the calorie 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 entire estimated amount of food into multiple 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 no case should breakfast be skipped and must be present, as well as being as complete as possible. Prepare it with such healthy products - any cereal for cereals, milk, cottage cheese, yogurt, eggs, muesli, toast or bread.
- Light soup 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 amount - after all, metabolic processes slow down at night. The last meal after the main dinner should be a few hours before bedtime. After training, it is best to drink a glass of kefir or eat an apple.
- Snacks and snacks can consist of fresh fruit, vegetables, fruit and vegetable salads. You can add low-fat cottage cheese and other low-fat dairy products.
- Try to have every meal at the same time. After a short time, the body will quickly get used to a strictly defined regime. This will save you from frequent and annoying hunger pangs.
How to combine proper nutrition with exercise
Exercise and physical activity are useful for burning fat and firming tight skin. With little or no physical effort, a minimum of energy is expended. Therefore, 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 useful for 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 right before training. This lunch should be complete and provide the necessary energy supply. Prepare it with 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 severe hunger attack, it is allowed to eat a small apple. After two or three hours, you can eat something more high-calorie: 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 pastry, milk and sweets. Excessive use of such products and leads to weight gain and weight gain.
Complex carbohydrates are recommended for weight loss.
First of all, it's the 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 training, weight loss occurs due to the 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 cheeses;
- Kefir.
Why do we need fat?
Fats are also important in the weight loss process. It is a constituent of cells and an energy supplier. 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 consist 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. 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 for weight loss. Vitamins strengthen the immune system and help the body resist infections and viruses. They also take part in metabolic processes. Micronutrients are needed to burn fat, provide the right insulin levels, and normalize blood pressure and heart rate.
The daily diet should contain a sufficient amount 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;
- Nuts;
- Pumpkin seeds;
- Lentils;
- Celery;
- Dried apricots;
- Plums.
How much liquid to drink
Water accelerates metabolic processes and metabolism. It is needed to burn fat and eliminate toxins from the body. That is, to reduce the total body weight. During and after exercise, the body loses a lot of fluids and must be replenished to normalize the salt balance.
Drink at least 2 liters of clean water per day.
It's not difficult at home. The water should be unsweetened and calm. Distribute this amount evenly throughout the day.
You can drink water during 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 optimal weight.
What to give preference when designing a menu for weight loss:
- Pasta and bread(mainly 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 also be consumed 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 of 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.
- Cinnamonaids in the absorption of sugar and lowers blood sugar levels.
- Foods with a high content of Omega-3,help reduce adrenaline levels. These are seafood and nuts.
- Dairy products:milk, kefir, cottage cheese, curdled milk, fermented cooked 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 and the entire endocrine system is a guarantee of normal body weight.
Preparing a complete menu for weight loss 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 thinking about your menu, it is important not only to have healthy foods. The method of preparation is of great importance.
At home it is easier to follow the main rules:
- Of all cooking methods, stew is preferable. After such processing, the maximum amount of nutrients and a minimum of fat remain in the food.
- Roasting can be replaced by baking or grilling.
- To cook cereals, it is better to take not milk, but water. Try to avoid sugar. Instead, you can use natural sweets - honey or sweet fruit.
- For the preparation of soups and stews, refuse fatty broths and various fries.
- Forget about eating ready-made sauces. Even a light, low-calorie mayonnaise is a very dubious 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, shorten your meals", said Benjamin Franklin.
With such a rich array of information and recommendations, the weight loss process at home will become easy and even fun for you.
With a little effort and patience, make a list and diet and you will lose weight without questionable fat burning drugs.