It is not possible to stay diet, regularly organizing your stomach leave.Failure to adhere to the principles of proper food behavior leads to health problems - metabolic disorders, endocrine system diseases and gastrointestinal tract.Therefore, many lose weight over time to the right nutrition.It helps maintain weight at certain levels without stress and hunger attacks.
Useful and healthy foods help maintain harmony for life.This is evidenced by nutritionists and fitness coaches.It is not difficult to adhere to proper nutrition principles.The main thing is to understand the basic rules of a balanced diet, creating a budget for a few days.In this case, the weight loss occurs slowly, but safely, and the removed pounds do not return.
The proper principles of nutrition
Many hear the main thesis of proper nutrition on TV, from doctors and people who lead a healthy lifestyle.To lose weight without harming your health and maintaining the results, you need to comply with the following rules:
- Eat often, but in small portions.Food is better absorbed, and hunger does not occur if you take it in small quantities 5-6 times a day.The optimal interval between food is 2-3 hours.It is not recommended for starvation or skipping food.Otherwise, metabolism will slow down, and the problem area will become clearer.
- Reject fast carbohydrates.Sugar -Gula and bread products only eliminate temporary hunger.After enjoying the sugar or dollars, after an hour you want to eat again.This will lead to increased daily calorie content, a set of mass, and the appearance of cellulite.
- Make breakfast and light dinner.Metabolism slows down in the evening.Therefore, the last dish should be low -calorie and easy to digest.Nutritionists recommend using dairy products - cottage cheese, kefir, yogurt for dinner.As an option - low meat or fish, cooked or steamed.
- It is time to use physical.Even with a balanced diet without motor activity, a set of masses occurs.To maintain harmony, more often walking on foot, engaging in aerobics for 30-40 minutes several times a week.Cardiocractions will help support the muscles in tone, improve the function of the cardiovascular system and respiration.
- Take into account the amount of protein, fat and carbohydrates, vitamins and trace elements.It is difficult and difficult to make the right calculations, but you need to at least determine the content of useful ingredients and nutrients in food.
Proper nutrition is a lifestyle.You need to comply with it continuously, and not for 2-4 weeks or several months.
It is necessary to consider the main nutrients in more detail - protein, fat and carbohydrates.They are contained in every product.Subject to proper nutrition principles, it is necessary to maintain the balance of these elements.Otherwise, the body after some time requires filling the deficiency of useful substances.
Squirrels are given an important role in building a balanced diet.They participate in muscle growth and development.Therefore, professional athletes depend on protein products.A person who only aims to maintain the form will have enough 1 g.Belt every 1 kg of mass.
You cannot leave the fat completely to lose weight quickly.This deficiency of nutrients leads to deficiency of the nervous system, heart muscle weakness.The skin becomes dry and sensitive, and during the day, weight loss is a weakness.Fat use rate - 1.1 gr.1 kg of mass.
Carbohydrates are a barrier to weight loss.Most try to reduce the amount of these nutrients in the diet, forgetting that it is a carbohydrate that provides energy.Daily norms vary 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 work.
Daily calorie content
Many lose weight forming a diet, taking into account daily calorie content.This is a very conditional indicator that is calculated individually.To determine the calorie norms used, it should take into account gender, age, growth, early weight.
It is unreasonable to rely on daily calorie content when setting up the right nutrition menu.You can calculate the number of calories you receive with food, but it is difficult to cut from these indicators during physical work.
For slow and safe weight loss, nutritionists are advised to reduce daily calorie content by 10-20%.For example, a 30-year-old woman who works in the office and does not go to sports, is enough to take 1800 kcal daily (growth ratio and MASS-170/75) to avoid excess.If he needs to form himself, he needs to reduce the amount of calories to 1400 a day.Losing weight will be quick if you reduce your calorie content by 30-40% and increase physical activity.However, in this case, the possibility of breakdown from the diet, the decline in well -being increases.
You can calculate daily calorie content using online calculators and in applications for weight loss.
Options for menu for each day
It will be easier to adhere to proper nutrition if you make some options for major foods and snacks.Use the following ideas and create a balanced menu to maintain a slim figure.
Breakfast choice
- Oats or rice porridge, fruit salad, tea or sugar -free coffee;
- Omlet 2-3 eggs, vegetable salads, tea or coffee;
- low yogurt, fruit, sugar -free coffee, black or green tea;
- Casserole cheese cottage with the addition of fruits, tea.
Lunch option
- Vegetable soup, low meat or steamed fish, vegetable side dishes;
- Borsch, toast, boiled potatoes, vegetable salads, compost;
- Ear, steamed fish with vegetable dishes or cereals, salads, glass of juice.
Dinner choice
- Steamed meat or fish, vegetable salads, tea;
- Boil or casserole of vegetables, part of meat or low fish, tea;
- Cottage cheese with kefir, favorite fruit, tea.
A selection of snacks
- low cheese, yogurt or kefir;
- fruits or berries;
- nuts, seeds;
- Low cheese.
After building your diet according to these principles, you will easily get rid of extra pounds, save the results.Losing weight will occur without pressure, as you do not need to follow the menu tightly, calculate the product with grams.Periodically, you need to detect your daily calorie content and arrange a fasting day for no more than once a week.