Fitness nutrition plays a major role in the process of losing weight. 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 the process of transforming your body.
How to follow a healthy diet
For effective weight loss at home, proper nutrition according to the established regime is very important.
Many people eat without any schedule, even at home, and do not pay attention to the calorie content and harmfulness of foods. Therefore, you will feel the first signs of weight loss after meeting this condition.
- Create a diet based on your daily routine. Divide the entire estimated 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, the bulk of the food is eaten during breakfast and lunch. In no case should breakfast be skipped and must be present, as well as be as complete as possible. Prepare it from such healthy products: any cereals for cereals, milk, cottage cheese, yogurt, eggs, muesli, toast or bread.
- Light soup with water or low-fat broth and vegetable salad are very good for lunch. Small, easily digestible snacks are allowed before and after lunch.
- Dinner should be the lightest and smallest in quantity - after all, metabolic processes slow down by night. The last meal after the main dinner should be 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 and vegetable salads. You can add low-fat cottage cheese and other low-fat dairy products.
- Try to do every meal at the same time. After a short time, the body will quickly get used to a strictly defined regimen. This will save you from frequent and annoying bouts of hunger.
How to Combine Good Nutrition with Exercise
Exercise and exercise are good for burning fat and tightening tight skin. With little or no physical activity, a minimum of energy is spent. 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 regular intensive cleaning and ironing.
Be sure to consider your exercise schedule when planning your diet. Try to eat well before training. This lunch should be complete and provide you with the necessary supply of energy. Make it up from foods that are not very digestive. Nuts and dried fruits, 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 a severe attack of hunger, it is allowed to eat a small apple. After two to three hours, you can eat something more high-calorie - kefir, omelet, cottage cheese or eggs.
What is the role of carbohydrates
There are two types of carbohydrates - simple and complex. Simple ones are glucose, fructose and lactose. They are found in pasta and confectionery, 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 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 are proteins useful?
Protein is an important component of our muscles. Protein molecules are needed for metabolic processes and regeneration.
During exercise, weight loss occurs at the expense of muscle protein loss. 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 fats?
Fats are also very important in the process of losing weight. It is a constituent of cells and a supplier of energy. There should be plenty 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 be composed of foods rich in polyunsaturated fatty acids Omega-3 and Omega-6. 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 in 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 minerals 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, maintain proper insulin levels, and normalize blood pressure and heart rate.
The daily diet should contain sufficient amounts of foods high 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;
- Prunes.
How much fluid to drink
Water speeds up 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 fluid, and it needs to be replenished to normalize the water-salt balance.
Drink at least 2 liters of clean water a day.
This is not difficult at home. The water should be unsweetened and still. Spread this amount evenly throughout the day.
You can drink water when you experience hunger attacks 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 your optimal weight.
What to give preference to when drawing up a menu for weight loss:
- Pasta and bread(mainly from wholemeal flour). These foods are high in fiber and vitamins.
- Foods rich in vitamin C.These are citrus fruits (especially oranges and grapefruit), red peppers, broccoli, tomatoes. These foods can be eaten even after exercise.
- Lean cooked meat.It is high in protein, but does not contribute to weight gain.
- Beef liver.This product contains many vitamins and microelements. The nutrients in the 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 to reduce adrenaline levels. These are seafood and nuts.
- Dairy products:milk, kefir, cottage cheese, curdled milk, fermented baked milk, yogurt. These foods contain calcitriol, essential for fat burning.
- Seaweedis a product with a high iodine content. Adequate iodine helps the thyroid gland to function properly. But the correct functioning of the thyroid gland and the entire endocrine system is a guarantee of normal body weight.
Preparing a complete weight loss menu at home is quite simple. After all, all these products are affordable and not in short supply.
Things to Remember When Preparing Food
When thinking about your menu, it's 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 the cooking methods, stewing is preferred. After such processing, 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 to take not milk, but water. Try to avoid sugar. Instead, you can use natural sweets - honey or sweet fruits.
- 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 diet for weight loss.
Beware of overeating, try to reduce the total amount of food you eat.
“If you want to extend your life, shorten your meals, ” Benjamin Franklin used to say.
With such a rich set of information and recommendations, the process of losing weight at home will be easy and even pleasant for you.
With a little effort and patience, make a list and diet and you will lose weight without questionable fat-burning drugs.