It is impossible to keep sitting on a diet, periodically arranging the abdomen.Failure to comply with the principles of proper food behavior leads to health problems - metabolic disorders, endocrine system diseases and gastrointestinal tract.Therefore, you lose many pounds during the time transition to proper nutrition.It helps maintain body weight at a certain level without stress and hunger strikes.
Helpful and healthy food helps maintain harmony for life.This prove nutritionists and fitness coaches.It is not difficult to adhere to the principles of proper nutrition.The main thing is thoroughly understood the basic rules of a balanced diet, make an approximate menu for a few days.In this situation, weight loss occurs slowly, but surely, and dropped pounds are not returned.
Principles of proper nutrition
Many heard the main theses of proper diet on TV, from the present doctors and people who lead a healthy lifestyle.To reduce body weight without damage to health and keep the results, you must follow the following rules:
- Eat often, but in small portions.The food is better absorbed and the feeling of hunger does not appear if you take it in small amounts 5-6 times a day.The optimal interval between meals is 2-3 hours.Not recommended to starve or skip meals.Otherwise, metabolism will slow down, and the problem areas will become more obvious.
- Refuse quick carbohydrates.Sweets and bakery products are just temporarily tapping smoother.Enjoying sweets or bucks, after an hour you want to eat again.This will lead to an increase in the daily content of calories, the expensive mass and the appearance of cellulite.
- Make a thick and easy dinner.Metabolism slows down to the evening.Therefore, the last meal should be low-caloric and easily digestible.Nutritionists recommend the use of dairy products - a cottage, kefir, yogurt for dinner.As an option - low -phate meat or fish, cooked or steam.
- Devote time to physical effort.Even with a balanced diet in the absence of motor activities, the mass is placed.To maintain harmony, walk more often on foot, deals with aerobics 30-40 minutes several times a week.Cardio-offs will help support muscles in tone, improve the functioning of the cardiovascular and respiratory system.
- Consider the amount of protein, fats and carbohydrates, vitamins and trace elements.It is difficult and difficult to make precision calculations, but you need to approximately determine the content of useful substances and nutrients in food.
Proper nutrition is a lifestyle.You need to adhere to constantly, not 2-4 weeks or a few months.
It is necessary to consider the main nutrients - proteins, fats and carbohydrates in more detail.Are found in each product.Subject to the principles of the appropriate diet, it is necessary to maintain the balance of these elements.By the way, the body after a while demands the lack of useful substances.
Squirrels give an important role in building a balanced diet.They participate in the growth and development of muscles.Therefore, professional athletes rely on protein products.A person who just strives to hold the form will have 1 g enough.Belts on 1 kg of mass.
You can't leave fat completely to lose weight quickly.The lack of this nutritional substance leads to the exhaustion of the nervous system, the weakening of the heart muscle.The skin becomes dry and sensitive, and during the day losing weight of the torment feeling of weakness.Fat spending rate - 1.1 gr.1 kg of mass.
Carbohydrates are a stumbling block of weight loss.Most tries to reduce the amount of this nutrient in a diet, forgetting that they are carbohydrates that give energy energy.The daily standard varies from 4 to 8 gr.1 kg of mass.
The number of proteins, fats and carbohydrates is calculated individually depending on gender, age and level of physical effort.
Daily calorie content
Lots of weight loss makes a diet, taking into account the daily calorie content.This is a very conditional indicator calculated individually.In order to determine the norms consumed calorie, it is necessary to take into account the gender, age, growth, initial body weight.
It is unreasonable to rely on the daily calorie content when compiling the menu of the correct diet.You can calculate the number received with calories along with food, but problematic is problematic from this indicator during physical effort.
For slow and safe weight loss, nutritionists are advised to reduce approximate daily content of calories by 10-20%.For example, a 30-year-old woman who works in the office and does not go for sports, enough to consume 1800 kcal every day (growth ratio and mass-170/75) so as not to acquire excess.If it should be brought into shape, it will need to reduce the number of calories to 1400 a day.Losing weight will be quick if you reduce calorie content by 30-40% and add physical activity.However, in this case the probability of interruptions from eating, deterioration in the benefit of increasing.
You can calculate the daily calorie content using online calculators and in weight loss applications.
Menu options for each day
It will be easier to adhere to proper nutrition if you make up for several options for main meals and snacks.Use the following ideas and create a balanced menu to preserve a slim figure.
Breakfast options
- porridge or rice mash, fruit salad, tea or sugar-free tea;
- Omelet 2-3 eggs, vegetable, tea or coffee salad;
- Low yogurt, fruit, sugar-free coffee, black or green tea;
- Cheese casserol with the addition of fruit, tea.
Lunch options
- Vegetable soup, low -fat meat or fish on steam, vegetables;
- Borsch, roast meat, cooked potatoes, vegetable salad, compot;
- Ear, pair fish with herbal or cereals, salad, a glass of juice.
Dinner options
- steam meat or fish, vegetable salad, tea;
- a goulash or casserole of vegetables, part of low meat or fish, tea;
- Cottage with kefir, favorite fruit, tea.
Snack options
- Low -fat cottage, yogurt or kefir;
- Fruits or berries;
- walnuts, seeds;
- Low -fat cheese.
Built your diet in accordance with such principles, you will easily get rid of extra pounds, keep the results.Losing weight will appear without stress, because you don't have to follow the menu strictly, calculate the products of grams.Periodically, you need to monitor the daily calorie content and arrange the days of settings no more than once a week.