Fitness nutrition plays a major role in the weight loss process. Desire alone will not be enough. More training is needed for the best effect. Such an integrated approach and consideration of individual characteristics will provide you with a good reliable result even at home. Be patient, be firm and enjoy the process of transformation of 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 food. Therefore, you will feel the first signs of weight loss after observing this condition.
- Create a diet based on your daily routine. Divide the entire approximate amount of food into several meals. You should eat small portions at least five times a day.
- In the morning the body's metabolism is increased. Therefore, most of the food is eaten during breakfast and lunch. In any case, breakfast should not be missed and should be present, as well as be as complete as possible. Prepare it from 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 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 at night. The last meal after the main dinner should be a few hours before bedtime. After a workout 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 each 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 bouts of hunger.
How to combine proper nutrition with exercise
Exercises and exercises are good for burning fat and tightening tight skin. With little or no exercise, 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 performing the most common household chores. But it will be very useful for weight loss and fitness training under the guidance of an experienced trainer.
Weight loss occurs after normal intensive cleaning and ironing.
Remember to consider your exercise schedule when planning your diet. Try to eat well before training. This lunch should be full and provide you with the necessary supply of energy. Make it from foods that are not very digestive. Nuts and dried fruits, bananas and bread are best. You should eat two to three hours before training.
After a workout with food you will have to wait at least two hours. In case of a strong attack of hunger it is allowed to eat a small apple. After two to three hours you can eat something more caloric - kefir, omelet, 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 confectionery, milk and pastries. Excessive use of such products also leads to weight gain and weight gain.
Complex carbohydrates are recommended for weight loss.
First of all, these are fibers. 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 needed 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 needed for metabolic processes and regeneration.
During training, weight loss occurs due to 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;
- Cottage cheese;
- yogurt;
- Hard cheeses;
- Kefir.
Why do we need fat?
Fat is also important in the weight loss process. It is an integral part of the cells and a supplier of energy. There should be a lot of fat, but not too much - in moderation. Excess fat foods contribute to weight gain.
Lack of fat can be a cause of impotence.
Proper nutrition should consist of foods rich in polyunsaturated fatty acids Omega-3 and Omega-6. Due to the presence of these beneficial substances in the body, metabolic processes are normalized and cholesterol does not accumulate in the vessels.
High fat foods 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 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 fight infections and viruses. They are also involved in metabolic processes. Micronutrients are needed to burn fat, maintain adequate insulin levels and normalize blood pressure and heart rate.
Your daily diet should be high in vitamins A, B, C, potassium, zinc and iodine.
Let's make a list of useful products containing these substances:
- Laminaria;
- Paradise apple;
- 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 total body weight. During and after training, the body loses a lot of fluids and needs to be replenished to normalize the water-salt balance.
Drink at least 2 liters of clean water a day.
It's not difficult at home. The water must be unsweetened and still. Distribute this amount evenly throughout the day.
You can drink water when you experience hunger pangs and after a workout.
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 to when compiling a weight loss menu:
- Pasta and bread(mainly from wholemeal flour). These foods are rich 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 a workout.
- Lean cooked meat.It is high in protein but does not contribute to weight gain.
- Beef liver.This product contains many vitamins and trace elements. The nutrients in beef liver convert sugar into energy and prevent the formation of excess body fat.
- Olive oilis the best substitute for butter. Can be used for salads and hot dishes.
- Cinnamonhelps absorb sugar and lowers blood sugar levels.
- Foods high in Omega-3,help reduce adrenaline levels. These are seafood and nuts.
- Dairy products:milk, kefir, cottage cheese, fermented milk, fermented baked milk, yogurt. These foods contain calcitriol, which is needed to burn fat.
- Seaweedis a product high in iodine. Adequate iodine helps the thyroid gland to function properly. But the proper 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 available and not in short supply.
Things to remember when cooking
When you think about your menu, it's not just about healthy foods. The method of preparation is of great importance.
At home, it's easier to follow the basic rules:
- All cooking methods suffocate. After such processing, the maximum amount of nutrients and minimum fat remain in the food.
- Baking can be replaced by baking in the oven or on the grill.
- For cooking porridge, it is better to take water instead of milk. Try to avoid sugar. Instead, you can use natural sweets - honey or sweet fruit.
- For soups and stews, refuse greasy broths and various french fries.
- Forget about eating ready-made sauces. Even light, low-calorie mayonnaise is a very questionable ingredient in the weight loss diet.
Beware of overeating, try to reduce the total amount of food you eat.
"If you want to prolong your life, cut back on your meals, " said Benjamin Franklin.
With such a rich set of information and recommendations, the process of losing weight at home will be easy and even enjoyable for you.
With a little effort and patience, make a list and diet and you will lose weight without questionable drugs to burn fat.