Even with regular training without restriction in the diet, it is impossible to change your body. What are the basic principles of proper nutrition for weight loss you need to know?
PRINCIPLES OF PROPER NUTRITION FOR WEIGHT LOSS
ALWAYS START YOUR DAY WITH A FULL BREAKFAST
If you are not used to eating in the morning, then you should definitely accustom yourself. Start with small portions and gradually you will not be able to go to work or school without a full breakfast. The best breakfast options are complex carbohydrates. They will give you the energy you need for the entire first half of the day. For example, it can be porridge with fruits and berries or natural muesli without sugar with nuts and honey.
YOUR DIET SHOULD BE HIGH ENOUGH CALORIES
Another principle of proper nutrition for weight loss: do not limit yourself in food and do not lower the calorie bar below the permissible norm. If you are malnourished, you will not only increase the likelihood of a food breakdown, but also slow down your metabolism. Remember, there is no dependence: “I eat less, so I lose weight faster.” There has to be a balance in everything. We advise you to familiarize yourself with the material on how to calculate the daily rate of calories.
FORGET ABOUT THE RULE “DO NOT EAT AFTER 6”
Of course, if you go to bed at 8-9 pm, then the rule can and should be followed. However, most people do not go to bed before 23.00, so such a break in food will only be to the detriment of the body. Have dinner with protein foods (fish, boiled chicken breasts, boiled eggs, cottage cheese) 2-3 hours before bedtime and do not worry that you will gain weight.
EAT SWEETS ONLY IN THE MORNING
If you sometimes pamper yourself with confectionery, bread or chocolate, it is better to do it in the morning before 12.00. Fruits, despite their seeming harmlessness, should also be consumed in the morning until 16.00. Contrary to the misconception of many, the evening apple is not the best tool for a beautiful figure. Leave dinner for protein foods.
IN ORDER NOT TO EAT AT NIGHT, IT IS IMPOSSIBLE NOT TO FINISH EATING DURING THE DAY
The main principle of proper nutrition for weight loss is balance. If you skip breakfast and limit yourself to snacks at work, then there is a high probability of eating a couple of extra portions for dinner. The body can not be deceived: in the evening it will try to get everything that he was not given in the morning and in the afternoon. Therefore, try to ensure that your menu is evenly distributed throughout the day. In addition, the more breaks in food – the slower your metabolism.
DRINK 2 LITERS OF WATER EVERY DAY
Much has been said about the benefits of water. It is proved that it is necessary to consume 2-2.5 liters of water daily. This will not only allow your body to maintain water balance, but also help to avoid unnecessary snacks. Drinking enough water daily is a matter of habit. The first week you will control yourself and count the glasses, but then the feeling of thirst will not allow you to miss the planned intake of water.
ELIMINATE “EMPTY CALORIES” FROM THE DIET
Unnatural juices, sodas, mayonnaise, ready-made sauces, semi-finished products, fast food are useless products that have no nutritional value. Such “empty calories” will not give you either a long feeling of fullness or any useful substances. But at the waist and hips will be deposited instantly. The more natural and natural the product, the more nutritious and useful it is.
CONSUME ENOUGH PROTEIN
Protein is the basis of our muscles. In addition, it is very difficult for our body to process protein into fat, so it is safe for the figure. Protein-rich food is meat, fish, seafood, cottage cheese, eggs, peas, lentils. For lunch, combine complex carbohydrates with protein, but for dinner you will choose an exclusively protein menu. A healthy person needs to consume 0.75-1 grams of protein per 1 kg of weight daily.
DO NOT ARRANGE HUNGER STRIKES AND FASTING DAYS
Fasting days and hunger strikes have no practical sense. They will not help you lose weight and get rid of fat. And even if you reduce your weight by a couple of kilograms, it is likely to be just evidence of the loss of excess fluid in the body. If you feel that you have allowed yourself too much, then go to the gym or do workouts at home.
BEFORE DESSERT, EAT GREENS
Sometimes it’s very difficult to keep yourself from a piece of cake or a favorite cake. But such fast carbohydrates are a direct step towards weight gain. For a sweet tooth, the complete exclusion of desserts is a catastrophically complex process. Therefore, to mitigate the harm of fast carbohydrates, 20 minutes before dessert, eat coarse fiber (for example, greens, soy sprouts or cabbage leaves). This will block the process of rapid breakdown of carbohydrates and the formation of subcutaneous fat. This principle of proper nutrition will help you enjoy dessert (most importantly, do not abuse) and keep in good shape.