It is impossible to sit continuously on diets that periodically regulate the holidays of the abdomen.Failure to comply with appropriate food behavior principles lead to health problems - metabolic disorders, endocrine system diseases and gastrointestinal tract.Therefore, losing weight over time goes to the right nutrition.It helps to protect body weight at a certain level without stress and hunger strikes.
Useful and healthy foods help to adapt to life.This is proven by nutritionists and fitness trainers.It is not difficult to comply with the right nutritional principles.The main thing is to understand the basic rules of a balanced diet, to make a menu for a few days.In this case, weight loss is slow, but safely, and the thrown kilograms do not return.
Correct Nutrition Principles
Many of them heard the main theses of appropriate nutrition on TV from the doctors and people who pioneered a healthy lifestyle.In order to reduce body weight without damaging health and maintain the results, you must follow the following rules:
- Eat frequently, but in small portions.If you are absorbed better and take small amounts 5-6 times a day, a feeling of hunger will not occur.The optimal range between the meals is 2-3 hours.It is not recommended to leave or skip the food.Otherwise, metabolism slows down and problematic areas become more pronounced.
- Reject fast carbohydrates.Desserts and furnace products only relieve hunger temporarily.After enjoying desserts or money, you will want to eat again after an hour.This will lead to an increase in a number of mass and cellulite appearance in daily calorie content.
- Make a busy and light dinner for breakfast.Metabolism slows down in the evening.Therefore, the last meal should be low calories and easily digestible.Nutritional experts recommend using dairy products for dinner - cottage cheese, kefir, yogurt.As an option - low -fat meat or fish, cooked or steamed.
- Take time for physical effort.In the absence of motor activity, even with a balanced diet, a mass set occurs.To adapt, he walks more frequently, he's dealing with aerobics for 30-40 minutes several times a week.Cardiocakers will help to support the muscles in tone, improve the functioning of the cardiovascular and respiratory system.
- Consider the amount of protein, fat and carbohydrates, vitamins and trace elements.It is difficult and difficult to make accurate calculations, but at least you need to determine the content of useful substances and nutrients in foods approximately.
The right nutrition is a lifestyle.You must remain constantly connected, not for 2-4 weeks or a few months.
The main nutrients should be considered in more detail - proteins, fats and carbohydrates.They are found in every product.Subject to correct nutrition principles, it is necessary to maintain the balance of these elements.Otherwise, after a while, the body requires filling the lack of useful substances.
Squirrels are given an important role in creating a balanced diet.They participate in the growth and development of muscles.Therefore, professional athletes lean on protein products.A person who tries to protect only one form will be enough 1 g.1 kg of belts per mass.
You cannot completely leave the fats to lose weight quickly.This lack of nutrients leads to exhaustion of the nervous system and weakening of the heart muscle.The skin becomes dry and sensitive and weight loss throughout the day gives a feeling of weakness.Fat consumption rate - 1.1 gr.1 kg mass.
Carbohydrates are a block that stumbles to lose weight.Most of them try to reduce this amount of nutrients in the diet and forget that there are carbohydrates that give body energy.The daily norm varies between 4 and 8 g.1 kg mass.
The number of proteins, fat and carbohydrates is calculated separately depending on gender, age and physical effort level.
Daily calorie content
Many of the lost weight form the diet, taking into account the daily calorie content.This is a multi -conditional indicator calculated separately.To determine the exhausted calorie norm, it is necessary to consider gender, age, growth, initial body weight.
It does not make sense to rely on the daily calorie content when calling the right nutrition menu.You can calculate the number of calories taken with food, but falling from this indicator during the physical effort is problematic.
For slow and safe weight loss, it is recommended to reduce approximately daily calorie content by 10-20%.For example, a 30-year-old woman working in the office and does not go for sports, it is enough to consume 1800 kcal (growth and Mass-170/75 ratio) every day to avoid any excess.If he needs to shape himself, he will have to reduce the number of calories to 1400 per day.If you reduce calorie content by 30-40% and add physical activity, it will be fast to lose weight.However, in this case, the probability of a diet of a diet increases the deterioration of the well.
You can calculate daily calorie content in applications to use online calculators and to lose weight.
Options for the menu every day
If you create a few options for main courses and snacks, it will be easier to comply with the right nutrition.Use the following ideas and create a balanced menu to protect a thin figure.
Breakfast Options
- Oats or rice puree, fruit salad, tea or sugar -free coffee;
- 2-3 eggs, vegetable salad, tea or coffee omelette;
- Low -fat yogurt, fruit, sugar -free coffee, black or green tea;
- Fruits, cottage cheese casserole with the addition of tea.
Lunch options
- Vegetable soup, low -fat meat or steamed fish, vegetable edge food;
- Borsch, cooked meat, boiled potatoes, vegetable salad, compote;
- Ear, vegetable or cereal edge, salad, a glass of juice steamed fish.
Dinner Options
- steamed meat or fish, vegetable salad, tea;
- Casserole or casserole of vegetables, low -fat meat or a part of the fish, tea;
- Kefir, favorite fruit, cottage cheese with tea.
Snack options
- Low -fat cottage cheese, yogurt or kefir;
- fruit or strawberry;
- Hazelnuts, seeds;
- Low -fat cheese.
After building your diet according to such principles, you will easily get rid of extra weight and protect the results.Losing weight will occur without stress, because you do not have to follow the menu, you will not have to calculate the products with grams.Periodically, you must monitor the daily calorie content and edit more than once a week fasting days.