It is impossible to keep sitting on your diet and schedule regular abdominal vacations.Failure to adhere to the proper food behavior principles can lead to health problems - metabolic diseases, endocrine system diseases and gastrointestinal diseases.Therefore, many people lose weight to proper nutrition over time.It helps maintain weight at a certain level without stress and hunger.
Useful and healthy food helps maintain harmony in life.Nutritionists and fitness coaches prove this.It is not difficult to adhere to the proper nutritional principles.The most important thing is to thoroughly understand the basic rules of a balanced diet. The menu is about the menu in a few days.In this case, weight loss occurs slowly but safely, and discarded kilograms do not return.
Appropriate nutritional principles
Many people have heard the main papers on proper nutrition on TV, from attending physicians and people who lead a healthy lifestyle.To lose weight without harming health and maintaining results, you need to follow these rules:
- Eat frequently, but small portions.Food absorbs food better, and if you take it in a small amount 5-6 times a day, you won’t feel hungry.The optimal interval between meals is 2-3 hours.It is not recommended to starve to death or skip meals.Otherwise, metabolism will slow down and problem areas will become more obvious.
- Reject fast carbohydrates.Candy and bakery products only temporarily eliminate hunger.After enjoying candy or bucks, an hour later you want to eat again.This will result in an increase in daily calorie content, a set of mass and cellulite appearance.
- Make breakfast intensive and light dinners.The metabolism slows down at night.Therefore, the last meal should be low in content and easy to digest.Nutritionists recommend dairy products - cheese, kefir, yogurt dinner.As an option - low-fat meat or fish, cooked or steamed.
- Spend time to work physically.Even in the absence of exercise, a balanced diet can occur, mass sets occur.To maintain harmony, it walks frequently and performs aerobic exercise for 30-40 minutes several times a week.Heart behavior will help support the tone of the muscles and improve the function of the cardiovascular and respiratory system.
- Consider the amount of protein, fat and carbohydrates, vitamins and trace elements.It is difficult to do accurate calculations, but you need to at least roughly determine the amount of useful substances and nutrients in your food.
Proper nutrition is a way of life.You need to keep following it, not 2-4 weeks or months.
It is necessary to consider the main nutrients in more detail - proteins, fats and carbohydrates.They are included in each product.It is necessary to maintain balance of these elements by adhering to appropriate nutritional principles.Otherwise, the body needs to be filled with a lack of useful substances after a period of time.
Squirrels play an important role in establishing a balanced diet.They are involved in muscle growth and development.Therefore, professional athletes rely on protein products.A person who only tries to maintain the form will have enough 1 gram.Belts per 1 kg of mass.
You can't give up on fat altogether to lose weight quickly.This deficiency of nutrients leads to depletion of the nervous system, i.e., the myocardium is weakened.The skin becomes dry and sensitive, and during the day, weight loss tortures a sense of weakness.Fat consumption rate -1.1 gr.1 kg mass.
Carbohydrates are a stumbling block to weight loss.Most people try to reduce the amount of this nutrient in their diet, forgetting that carbohydrates give the body energy.Daily specifications range from 4 to 8 grams.1 kg mass.
The amount of protein, fat, and carbohydrates are calculated separately based on gender, age and physical exhaustion levels.
Daily Calories Content
Given daily calorie content, many weight loss constitute a diet.This is a very conditional indicator that can be calculated separately.To determine the criteria for calorie consumption, it is necessary to consider gender, age, growth, initial weight.
It is unreasonable to rely on daily calorie content when compiling a proper nutrition menu.You can count the amount of calories you receive and the amount of calories you eat, but there is a problem with the number of calories you deducted from this metric during physical fatigue.
For slow and safe weight loss, nutritionists are advised to reduce their daily calorie content by about 10-20%.For example, a 30-year-old woman works in the office and does not participate in exercise, consuming 1800 kcal per day (Growth Ratio and Mass-170/75) is enough to avoid getting too much.If she needs to make herself into shape, she will have to reduce her calorie count to 1,400 a day.If you reduce calories by 30-40% and increase physical exercise, weight loss will be reduced quickly.However, in this case, the possibility of dietary collapse is an increase in deterioration of the well.
You can calculate daily calorie content using online calculator and weight loss apps.
Options for the daily menu
If you make up several options for your main meals and snacks, it is easier to adhere to the proper nutrition.Use the following ideas and create a balanced menu to keep the slender numbers.
Breakfast options
- Oats or rice, fruit salad, tea or coffee, sugar-free;
- 2-3 omlets of eggs, vegetable salad, tea or coffee;
- Low-fat yogurt, fruit, sugar-free, black or green tea coffee;
- Cheese casserole, add fruit, tea.
Lunch options
- Vegetable soup, low-fat meat or steamed fish, vegetable side dishes;
- Borsch, barbecue, boiled potatoes, vegetable salad, cake;
- Ears, steamed fish, with vegetables or cereal side dishes, salad, a glass of juice.
Dinner choice
- Steamed meat or fish, vegetable salad, tea;
- Vegetable stew or casserole, part of low-fat meat or fish, tea;
- Cheese and kefir, favorite fruit, tea.
Snack Options
- Low-fat cheese, yogurt or kefir;
- fruit or berries;
- Nuts, seeds;
- Low fat cheese.
Once you have a diet based on such principles, you will easily get rid of the extra weight and keep the results.Weight loss will not happen without stress because you don’t have to follow the menu strictly, but instead calculate the product by gram.You need to regularly track your daily calorie content and no more than once a week.