It is impossible to constantly sit on the diet, periodically adjusting your abdominal breaks.Failure to comply with the principles of proper nutrition behavior leads to health problems - metabolic disorders, endocrine system diseases and gastrointestinal tract.Therefore, many losing weight over time go through the right nutrition.It helps to maintain body weight at a certain level without stress and hunger strikes.
Useful and healthy nutrition helps maintain harmony for life.This is evidenced by nutritionists and fitness trainers.It is not difficult to adhere to the principles of proper food.The main thing is to fully understand the basic rules of a balanced diet, make a rough menu for a few days.In this situation, weight loss occurs slowly, but safely, and the cast pounds do not return.
The principles of proper food
Many listened to the main thesis of the right food on TV, from the doctors who follow and the people who lead a healthy lifestyle.To reduce body weight without damaging health and maintaining results, you must adhere to the following rules:
- Eat often but in small portions.Food is best immersed, and a feeling of hunger does not happen if you take it in small quantities 5-6 times a day.The optimal interval between meals is 2-3 hours.It is not recommended to hunger or pass foods.Otherwise, metabolism will slow down and problems with problems will become more visible.
- Reject fast carbohydrates.The oven and oven products only temporarily quench hunger.Enjoying sweets or dollars, after an hour you will want to eat again.This will lead to an increase in daily calorie content, a group of mass and the appearance of cellulite.
- Make dense breakfast and light dinner.Metabolism slows down by evening.Therefore, the last meal should be low -the calorie and easily soluble.Nutritionists recommend using dairy products - cottage cheese, kefir, yogurt for dinner.As an option - low meat or fish, cooked or steamed.
- Determine the time of physical exercise.Even with a balanced diet in the absence of motor activity, a mass group occurs.To maintain harmony, it is most often walking, engaging in aerobics for 30-40 minutes several times a week.Cardiocractions will help support muscle in tone, improve the functioning of the cardiovascular and respiratory system.
- Consider the amount of proteins, fats and carbohydrates, vitamins and trace elements.It is difficult and difficult to make the correct calculations, but you should at least determine the contents of substances and nutrients useful in food.
Proper nutrition is a lifestyle.You have to adhere to it constantly, and not for 2-4 weeks or a few months.
It is necessary to consider the main nutrients in detail - protein, fats and carbohydrates.They are included in each product.Depending on the principles of proper nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body after some time seeks to meet the lack of useful substances.
Kerons are given an important role in building a balanced diet.They participate in muscle growth and development.Therefore, professional athletes rely on protein products.A person who only seeks to maintain a shape will have enough 1 g.Belts for 1 kg of mass.
You cannot completely abandon fats to lose weight quickly.The lack of this nutrient leads to the impoverishment of the nervous system, the weakening of the heart muscle.The skin becomes dry and sensitive, and during the day the weight loss tries a feeling of weakness.The degree of fat consumption - 1.1 gr.1 kg of mass.
Carbohydrates are an obstacle to weight loss.Most try to reduce the amount of this nutrient in the diet, forgetting that it is carbohydrates that give the body energy.The daily rate varies from 4 to 8 gr.1 kg of mass.
The number of proteins, fats and carbohydrates is calculated individually depending on the gender, age and level of physical exercise.
Daily calorie content
Many weight losses make up the diet, taking into account the daily content of calories.This is a very conditional indicator that is calculated individually.To determine the calorie rate consumed, it is necessary to consider gender, age, growth, initial body weight.
It is unreasonable to rely on the daily calorie content when compiling the right food menu.You can calculate the number of calories obtained along with food, but it is problematic to deduct from this indicator during physical exercise.
For slow and secure weight loss, nutritionists are advised to reduce the approximate daily calorie content by 10-20%.For example, a 30-year-old woman working in the office and does not go for sports, it is enough to consume 1800 kcal daily (growth ratio and measures-170/75) in order not to gain surplus.If she needs to bring herself in shape, she will have to reduce the number of calories to 1400 a day.Weight loss will be fast if you reduce calorie content by 30-40% and add physical activity.However, in this case, the likelihood of a breakdown from a diet, a deterioration in well -being increases.
You can calculate the daily calorie content using online calculators and in applications for weight loss.
Menu options for each day
It will be easier to adhere to the right food if you create some options for main foods and snacks.Use the following ideas and create a balanced menu to maintain a thin figure.
Morning
- oats or rice, fruit salad, tea or sugar -free tea;
- 2-3 eggs, vegetable salad, tea or coffee;
- Yogurt with packages, fruits, sugar -free coffee, black or green tea;
- Casserole cheese cheese with the addition of fruit, tea.
Lunch options
- vegetable soup, low package or boiled fish, vegetable side dish;
- Borsch, roasted meat, boiled potatoes, vegetable salad, compost;
- Wear, steamed fish with a side dish of vegetables or cereals, salad, a glass of juice.
Dinner options
- evaporated meat or fish, a vegetable salad, tea;
- decoction or casserole of vegetables, part of low meat or fish, tea;
- Cheese cheese with kefir, favorite fruit, tea.
Snack options
- low curd, yogurt or kefir;
- fruits or berries;
- nuts, seeds;
- Low -packet cheese.
Once you have built your diet according to such principles, you will easily get rid of extra pound, keep the results.Weight loss will occur without stress, as you do not have to follow the menu strictly, calculate the products with grams.Periodically, you need to trace the daily content of calories and adjust the days of fasting no more than once a week.