It is impossible to constantly sit on diets, periodically arranging the holidays of the abdomen.Failure to follow the principles of proper food behavior lead to health problems - metabolic disorders, diseases of the endocrine system and the gastrointestinal tract.Therefore, they lose weight a lot to the proper nutrition.It helps to maintain body weight at a certain level without stress and hunger.
Useful and healthy food helps to maintain harmony for life.This is evidenced by nutritionists and fitness trainers.It is not difficult to adhere to the principles of proper nutrition.The main thing is to understand in detail the basic rules of a balanced diet, to make an approximate menu for a few days.In this situation, weight loss occurs slowly but safely, and the dumped pounds do not return.
Principles of proper nutrition
Many have heard the main ones of proper nutrition on television, from the doctors present and people leading a healthy lifestyle.In order to reduce body weight without harm and to maintain the results, you must follow the following rules:
- Eat often, but in small portions.The food is better absorbed and the feeling of hunger does not occur if you take it in small quantities 5-6 times a day.The optimum interval between meals is 2-3 hours.It is not recommended to starve or miss dishes.Otherwise, metabolism will slow down and the problem areas will become more clear.
- Refuse fast carbohydrates.Sweet and bakery only temporarily suppress hunger.Once you enjoy sweets or dollars, you will want to eat again in an hour.This will increase the daily calorie content, a set of mass and the appearance of cellulite.
- Make breakfast thick and light dinner.Metabolism slows down until the evening.Therefore, the last meal should be low in calorie and easily digestible.Nutritionists recommend using dairy products - cottage cheese, yogurt, yogurt for dinner.As an option - low fat or fish meat, boiled or stewed.
- Due a time of exercise.Even with a balanced diet in the absence of motor activity, there is a mass kit.To maintain harmony, you are more often walking, you participate in aerobics for 30-40 minutes several times a week.Cardio -stealing will help maintain muscle in tone, improve the functioning of the cardiovascular and respiratory system.
- Consider the amount of protein, fats and carbohydrates, vitamins and traces.It is difficult and difficult to make accurate calculations, but you need to determine at least approximately the content of nutrients and nutrients in food.
Proper nutrition is a way of life.You should stick to it constantly, not for 2-4 weeks or several months.
It is necessary to consider the essential nutrients - proteins, fats and carbohydrates.They are contained in each product.Subject to the principles of proper nutrition, it is necessary to maintain the balance of these elements.Otherwise, after a while, the body requires it to complete the lack of nutrients.
Squirrels get an important role in building a balanced diet.They participate in the growth and development of muscles.Therefore, professional athletes are leaning on protein products.A person who strives only to support a form will have enough 1 g.Belts per 1 kg of mass.
You cannot completely abandon fat to lose weight quickly.The deficiency of this nutrient leads to the depletion of the nervous system, the weakening of the heart muscle.The skin becomes dry and sensitive and during the day weight loss torments the feeling of weakness.Fat consumption coefficient - 1.1 g 1 kg mass.
Carbohydrates are a stumbling block of weight loss.Most try to reduce the amount of this nutrient in the diet, forgetting that they are carbohydrates that give energy to the body.The daily rate varies from 4 to 8 gr.1 kg mass.
The number of proteins, fats and carbohydrates is calculated individually depending on the gender, age and level of exercise.
Daily calorie content
Many weight loss make up the diet, taking into account the daily calorie content.This is a very conditional indicator that is calculated individually.In order to determine the rate of calorie consumed, it is necessary to take into account gender, age, growth, initial body weight.
It is unreasonable to rely on the daily calorie content when you compile the menu of proper nutrition.You can calculate the number of calories obtained with food, but it is problematic to deduct from this indicator during exercise.
For slow and safe 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 is not involved in sports, it is enough to consume 1800 kcal every day (the growth and mass-170/75 ratio) so that no excess is obtained.If it is to be fitted, it will have to reduce the number of calories to 1400 per day.Weight loss will be fast if you reduce the calorie content by 30-40% and add physical activity.In this case, however, the likelihood of a diet collapse, worsening in the well increases.
You can calculate the daily calorie content by using online calculators and in weight loss applications.
Menu options for every day
It will be easier to stick to proper nutrition if you make up several options for the main dishes and snacks.Use the following ideas and create a balanced menu to save a slender figure.
Breakfast options
- oats or rice porridge, fruit salad, tea or coffee without sugar;
- Omelet of 2-3 eggs, vegetable salad, tea or coffee;
- Low -fat yogurt, fruits, coffee without sugar, black or green tea;
- Villa Casseter cheese with the addition of fruits, tea.
Lunch options
- Vegetable soup, low fat meat or stewed fish, vegetable garnish;
- Borsch, roasted meat, cooked potatoes, vegetable salad, compote;
- Ear, stewed fish with vegetable or cereal garnish, salad, glass of juice.
Dinner options
- stewed meat or fish, salad of vegetables, tea;
- stew or stew of vegetables, part of meat or fish with low fat, tea;
- Cottage cheese with kefir, favorite fruits, tea.
Breakfast options
- Low -fat cottage cheese, yogurt or yogurt;
- fruits or fruits;
- nuts, seeds;
- Low -fat cheese.
Once you have built your diet according to similar principles, you will easily get rid of extra pounds, you will keep the results.Weight loss will occur without stress as you do not need to strictly follow the menu, to calculate the products through grams.You should periodically monitor the daily calorie content and organize fasting days no more than once a week.