Fitness nutrition plays an important role in losing weight. Desire alone will not be enough. More training is required for the best effect. Such an integrated approach and taking into account individual characteristics will give you a good, reliable result even at home. Be patient, be firm and enjoy the process of transforming your body.
How to eat healthily
For effective weight loss at home, proper nutrition according to the established regime is very important.
Many people eat at home without a schedule and do not pay attention to the calorie content and harmfulness of food. Hence, you will feel the first signs of weight loss after you meet this condition.
- Create a diet based on your daily routine. Divide the total 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 increases. Therefore, most of the food is eaten during breakfast and lunch. In no case should breakfast be skipped and must be present and as complete as possible. Prepare it from such healthy products: cereals for muesli, 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 amount - after all, metabolic processes slow down at night. The last meal after the main meal 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 fruit, vegetables, fruit and vegetable salads. You can add low-fat cottage cheese and other low-fat dairy products.
- Try to make each meal at the same time. After a short time, the body quickly gets used to a precisely defined regime. This saves you from frequent and annoying hunger attacks.
How to combine the right diet with exercise
Exercise and exercise are good for burning fat and tightening tight skin. A minimum of energy is consumed with little or no physical activity. Therefore, excess calories are stored in the body as excess fat.
At home, you can get rid of them by doing common household chores. But it is very useful for losing weight and working out in the gym under the guidance of an experienced trainer.
Weight loss occurs after normal intensive cleaning and ironing.
Be sure to consider your exercise plan when planning your diet. Try to eat well before exercising. This lunch should be complete and provide you with the necessary energy supply. Make it out of foods that aren't very digestive. Nuts and dried fruits, bananas, and bread are best. You need to eat two to three hours before training.
You have to wait at least two hours after training with food. A small apple may be eaten in the event of a severe attack of hunger. After two to three hours, you can eat something higher in calories - kefir, omelette, cottage cheese or eggs.
What role do carbohydrates play?
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 sweets. Excessive consumption of such foods leads to weight gain and weight gain.
Complex carbohydrates are recommended for weight loss.
First of all, it's fiber. It lowers the level of cholesterol in the blood 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 part of our muscles. Protein molecules are required for metabolic processes and regeneration.
Weight loss occurs during exercise due to the loss of muscle protein. Therefore, a proper diet without protein is unthinkable without physical activity.
Here is a list of healthy protein foods:
- fish and seafood;
- Lean meat;
- eggs;
- milk;
- quark;
- yogurt;
- hard cheese;
- kefir.
Why do we need fats?
Fats are also very important when losing weight. It is part of cells and an energy supplier. There should be a lot of fat, but not too much - in moderation. Foods with excess fat contribute to weight gain.
A lack of fat can be the cause of impotence.
Proper nutrition should consist of foods rich in polyunsaturated fatty acids omega-3 and omega-6. Due to the presence in the body of these useful substances, metabolic processes are normalized, and cholesterol does not accumulate in the vessels.
Foods with a high fat content should be avoided in a weight loss diet. These are lard, fatty meat (pork), butter, margarine, mayonnaise, fatty cheese. Vegetable fats should be preferred.
What role do vitamins and trace elements play?
The presence of these nutrients is also required 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, provide the right levels of insulin, and normalize blood pressure and heart rate.
The daily diet should contain sufficient amounts of foods rich in vitamins A, B, C, potassium, zinc and iodine.
Let's make a list of useful products that contain these substances:
- Laminaria;
- persimmon;
- meat;
- nuts;
- pumpkin seeds;
- lenses;
- celery;
- Dried apricots;
- plums.
How much fluids to drink
Water accelerates metabolic processes and metabolism. It is needed to burn fat and remove toxins from the body. That is, to reduce the overall body weight. During and after exercise, the body loses a lot of fluids and has to be topped up to normalize the water-salt balance.
Drink at least 2 liters of clean water a day.
It's not difficult at home. The water should be unsweetened and calm. Distribute this amount evenly over the day.
You can drink water when you have hunger pangs and after exercise.
Which products do you prefer?
Nutritionists often provide a list of foods that can help you lose weight at home and maintain your optimal weight.
What to prefer when creating a weight loss menu:
- Noodles and bread(mainly made from whole wheat flour). These foods are high in fiber and vitamins.
- Vitamin C-rich foodsThese are citrus fruits (especially oranges and grapefruits), red peppers, broccoli and tomatoes. These foods can also be eaten after exercising.
- 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 beneficial substances in beef liver convert sugar into energy and prevent the build-up of excess body fat.
- Olive oilis the best substitute for butter. It can be used for salads and hot dishes.
- Cinnamonsupports the absorption of sugar and lowers the blood sugar level.
- Foods with a high omega-3 contenthelp lower adrenaline levels. These are seafood and nuts.
- Dairy products:Milk, kefir, cottage cheese, sour milk, fermented baking milk, yogurt. These foods contain calcitriol, which is essential for burning fat.
- Seaweedis a product with a high iodine content. Adequate iodine helps the thyroid to function properly. However, the correct functioning of the thyroid gland and the entire endocrine system is a guarantee of normal body weight.
Preparing a full weight loss menu at home is easy. After all, all of these products are affordable and not in short supply.
Things you should consider when preparing food
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 main rules:
- Of all cooking methods, braising 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.
- When cooking muesli, it is better not to use milk, but water. Avoid Sugar. Instead, you can use natural sweets - honey or sweet fruits.
- Refuse fatty broths and various French fries for the preparation of soups and stews.
- Forget about eating ready-made sauces. Even light, low-calorie mayonnaise is a very dodgy ingredient in a weight loss diet.
Watch out for overeating and try to reduce the total amount of food you eat.
"If you want to prolong your life, shorten your meals, " Benjamin Franklin used to say.
With such a wealth of information and recommendations, 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 fat burning medication.