It is impossible to constantly sit on diets and regularly organize the holidays of the abdomen.The non -compliance with the principles of proper food behavior leads to health problems -metabolic disorders, diseases of the endocrine system and gastrointestinal tract.Therefore, many who lose weight over time change to the right nutrition.It helps to maintain body weight at a certain level without stress and hunger attacks.
Useful and healthy food helps to maintain harmony for life.This is proven by nutritionists and fitness trainers.It is not difficult to adhere to the principles of the right nutrition.The main thing is to understand the basic rules of a balanced diet thoroughly and to create an approximate menu for several days.In this situation, weight loss occurs slowly but surely, and the kilograms thrown away do not return.
Principles of the right nutrition
Many heard the main theses of the right nutrition on television, from the doctors and people present who led a healthy lifestyle.In order to reduce body weight without health and keep the results, you must comply with the following rules:
- Eat often, but in small portions.The food is better absorbed, and a feeling of hunger does not occur if you take it in small quantities 5-6 times a day.The optimal interval between meals is 2-3 hours.It is not recommended to starve or skip meals.Otherwise the metabolism will slow down and the problem areas are becoming more obvious.
- Refuse quick carbohydrates.Sweets and bakery products only temporarily delete hunger.After enjoying sweets or dollars, you would like to eat again after an hour.This leads to an increase in the daily calorie content, to a number of masses and the appearance of cellulite.
- Breakfast tight and light dinner.The metabolism slows down in the evening.Therefore, the last meal should be low and be easy to digest.Nutritionists recommend using dairy products - cottage cheese, kefir, yogurt for dinner.Optional - low -fat meat or fish, cooked or steamed.
- Desize time for physical exertion.Even with a balanced diet in the absence of motor activity, a mass set occurs.To maintain the harmony, it is often on foot and participates several times a week for 30-40 minutes aerobics.Cardiocractions help to support the muscles in tone and to improve the functioning of the cardiovascular and respiratory system.
- Take into account the amount of proteins, fats and carbohydrates, vitamins and trace elements.It is difficult and difficult to carry out precise calculations, but at least you have to approximate the content of useful substances and nutrients in food.
Proper nutrition is a lifestyle.You have to stick to it and not for 2-4 weeks or several months.
It is necessary to take the main nutrients into account in more detail - proteins, fats and carbohydrates.They are included in every product.Subject to the principles of the right nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body needs some time to fill the lack of useful substances.
Squirrels get an important role in building a balanced diet.They take part in the growth and development of muscles.Therefore, professional athletes rely on protein products.A person who only wants to maintain a form has enough 1 g.Belt per 1 kg mass.
You cannot give up fats to lose weight quickly.The lack of this nutrient leads to the exhaustion of the nervous system and the weakening of the heart muscle.The skin becomes dry and sensitive, and during the day the weight tortures the feeling of weakness.Fat consumption rate - 1.1 gr. 1 kg mass.
Carbohydrates are a stumbling block of losing weight.Most try to reduce the amount of this nutrient in diet and to forget that it is carbohydrates that give body energy.The daily standard varies from 4 to 8 gr. 1 kg mass.
The number of proteins, fats and carbohydrates is calculated individually depending on gender, age and level of physical exertion.
Daily calorie content
Many lose nutrition and take into account the daily calorie content.This is a very conditional indicator that is calculated individually.In order to determine the norm of the calorie consumed, gender, age, growth and initial body weight must be taken into account.
It is inappropriate to rely on the daily calorie content when the menu of the right nutrition is put together.You can calculate the number of calories preserved together with food, but it is problematic to withdraw this indicator during physical effort.
With slow and safe weight loss, nutritionists are recommended to reduce the approximate daily calorie content by 10–20%.For example, a 30-year-old woman who works in the office and does not work for sports is sufficient to consume 1800 kcal daily (the ratio of growth and mass-170/75) in order not to win.If it has to get shape, it must reduce the number of calories to 1400 per day.Losing weight is quick if you reduce the calorie content by 30–40% and add physical activity.In this case, however, the likelihood of collapse from a diet increases, a deterioration of the borehole.
You can calculate the daily calorie content using online bag computers and in applications for losing weight.
Options for the menu for every day
It is easier to stick to the right nutrition if you create several options for the main meals and snacks.Use the following ideas and create a balanced menu to get a slim figure.
Breakfast options
- Oats or rice porridge, fruit salad, tea or coffee without sugar;
- Omle made of 2-3 eggs, vegetable salad, tea or coffee;
- Yogurt with low fat, fruit, coffee without sugar, black or green tea;
- Cottage Cheese Casserole with adding fruits, tea.
Lunch options
- Vegetable soup, low -fat meat or steamed fish, vegetable side dish;
- Borsch, baked meat, cooked potatoes, vegetable salad, compote;
- Ear, steamed fish with vegetable or cereal scale, salad, a glass of juice.
Dinner options
- Damped meat or fish, a salad made of vegetables, tea;
- Pot or casserole made of vegetables, a portion of low -fat meat or fish, tea;
- House cheese with kefir, favorite fruit, tea.
Snack options
- Low -fat cheese cheese, yogurt or kefir;
- Fruits or berries;
- Nuts, seeds;
- Low -fat -containing cheese.
After you have built up your diet according to such principles, you will easily get rid of additional pounds, keep the results.Losing weight occurs without stress because they do not strictly follow the menu and have to calculate the products according to Grams.At regular intervals you have to track daily calorie content and no longer arrange fasting days than once a week.