It is impossible to sit constantly in the diets, periodically organizing the vacation of the abdomen.Failure to comply with the principles of proper eating behavior leads to health problems - metabolic disorders, endocrine system diseases and gastrointestinal tract.Therefore, many lose weight over time change to proper nutrition.It helps maintain body weight at a certain level, without stress and hunger attacks.
Useful and healthy foods help maintain harmony for life.This is evidenced by nutritionists and fitness coaches.It is not difficult to adhere to the principles of proper nutrition.The main thing is to thoroughly understand the basic rules of a balanced diet, make an approximate menu for several days.In this situation, weight loss occurs slow but safely, and the dismissed kilograms do not return.
Nutrition Principles
Many have heard the main proper nutrition theses on TV, from doctors and participants who carry a healthy lifestyle.To reduce body weight without health damage and maintain results, you need to join the following rules:
- Eat often, but in small portions.Food is better absorbed, and a feeling of hunger does not occur if you carry it in small quantities 5-6 times a day.The ideal interval between meals is 2-3 hours.It is not recommended to starve or jump meals.Otherwise, metabolism will slow down and problem areas will become more obvious.
- Refuse fast carbohydrates.Sweets and bakery products only temporarily delete hunger.Having enjoyed candy or dollars, after an hour, you will want to eat again.This will lead to an increase in daily calories content, a mass set and the appearance of cellulite.
- Make the dense breakfast and take dinner.Metabolism decreases at night.Therefore, the last meal should be low and easily digestible.Nutritionists recommend the use of dairy products - cottage cheese, kefir, dinner yogurt.As an option - low fat meat or fish, steam cooked or cooked.
- Devote time to physical effort.Even with a balanced diet in the absence of motor activity, a set of mass occurs.To maintain harmony, it is more often walking, it gets involved in aerobics for 30 to 40 minutes several times a week.Cardiocations will help support muscles in tone, improve the functioning of the cardiovascular and respiratory system.
- Take into account the amount of proteins, fats and carbohydrates, vitamins and tracking elements.It is difficult and difficult to make accurate calculations, but you need to determine at least approximately the content of useful substances and nutrients in food.
Proper nutrition is a lifestyle.You need to join this constantly, not for 2-4 weeks or several months.
It is necessary to consider the main nutrients in more detail - proteins, fats and carbohydrates.They are contained in each product.Subject to the principles of proper nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body after a while requires filling the lack of useful substances.
The squirrels receive an important role in building a balanced diet.They participate in muscle growth and development.Therefore, professional athletes support themselves in protein products.A person who only seeks to maintain a form will have enough 1 g.Belts for 1 kg of mass.
You cannot completely abandon fats to quickly lose weight.The deficiency of this nutrient leads to the exhaustion of the nervous system, the weakening of the cardiac muscle.The skin is dry and sensitive and, during the day, weight loss torments a feeling of weakness.Fat consumption rate - 1.1 gr.1 kg of mass.
Carbohydrates are an obstacle to losing weight.Most try to reduce the amount of this nutrient in the diet, forgetting that they are carbohydrates that give the body energy.The daily standard ranges from 4 to 8 gr.1 kg of mass.
The number of proteins, fats and carbohydrates is calculated individually, depending on sex, age and level of physical effort.
Daily Calorie Content
Many lose weight make up the diet, taking into account the daily calorie content.This is a very conditional indicator that is calculated individually.To determine the standard of calories consumed, it is necessary to take into account sex, age, growth, initial body weight.
It is unreasonable to rely on the daily calorie content by compiling the proper nutrition menu.You can calculate the number of calories received along with food, but it is problematic to deduce this indicator during physical exertion.
For slow and secure weight loss, nutritionists are advised to reduce the daily calorie content of approximately 10 to 20%.For example, a 30-year-old woman who works in the office and does not sport, just consume 1800 kcal every day (the growth ratio and mass-170/75) so as not to gain excess.If she needs to put fit, she will have to reduce the number of calories to 1400 per day.Weight loss will be quick if you reduce calorie content by 30 to 40% and add physical activity.However, in this case, the likelihood of a diet collapse, a deterioration for the good -being increases.
You can calculate the daily calorie content using On -Line calculators and in losing weight applications.
Options for the menu for every day
It will be easier to adhere to proper nutrition if you form multiple options for main meals and snacks.Use the following ideas and create a balanced menu to preserve a slender figure.
Breakfast options
- Porridge of oats or rice, fruit salad, tea or sugar without sugar;
- 2-3 egg omlist, vegetable salad, tea or coffee;
- low fat yogurt, fruits, sugar without sugar, black tea or green;
- Cottage cheese casserole with the addition of fruits, tea.
Lunch options
- Vegetable soup, low fat meat or steam cooked fish, vegetable accompaniment;
- Borsch, baked meat, boiled potatoes, vegetable salad, jam;
- The ear, steam -cooked fish with a plate of vegetables or cereals, salad, a glass of juice.
Dining options
- Steam cooked meat or fish, a vegetable salad, tea;
- soaked or casserole of vegetables, a portion of meat or fish with low fat, tea;
- Cottage cheese with kefir, favorite fruits, tea.
Snack options
- low fat, yogurt or kefir cheese;
- fruits or berries;
- nuts, seeds;
- Low cheese.
Having built your diet according to these principles, you will easily get rid of extra pounds, will keep the results.Losing weight will occur without stress, as you do not need to strictly follow the menu, calculate the products by grams.Periodically, you need to track the daily calories content and organize fasting days no more than once a week.