It is impossible to sit constantly with diets, periodically organizing the abdomen holidays.Failure to comply with the principles of appropriate eating behavior leads to health problems-metabolic disorders, endocrine system illnesses and gastrointestinal routes.Therefore, a lot of weight loss over time go for good nutrition.It helps maintain body weight at a certain stress -free level and hunger strikes.
Useful and healthy foods help maintain harmony for life.This is highlighted by nutritionists and fitness coaches.It is not difficult to adhere to the principles of good nutrition.The main thing is to understand the basic rules of a balanced diet, to make an approximate menu for several days.In this situation, weight loss occurs slowly, but in complete safety, and the kilograms thrown back.
Appropriate nutrition principles
Many have heard the main theses of appropriate nutrition on television, doctors and people who were heading for healthy life.To reduce body weight without harming health and keep the results, you must adhere to the following rules:
- Eat often, but in small portions.Food is better absorbed and a feeling of hunger does not occur if you take it in small quantities 5 to 6 times a day.The optimal interval between meals is 2 to 3 hours.It is not recommended to die of hunger or jump meals.Otherwise, the metabolism will slow down and the problematic areas will become more obvious.
- Refuse fast carbohydrates.Candy and bakery products temporarily only have hunger.Having appreciated candy or dollars, after an hour, you will want to eat again.This will increase in daily calories content, a set of mass and the appearance of cellulite.
- Make a dense and light breakfast dinner.Metabolism slows down in the evening.Therefore, the last meal must be low-calorie and easily digestible.Nutritionists recommend using dairy products - cottage cheese, kefir, yogurt for dinner.Optional - meat or fish with low content of fog, cooked or steamed.
- Devote time to physical effort.Even with a balanced diet in the absence of a motor activity, a set of mass occurs.To maintain harmony, he walks more often, participate in aerobic for 30 to 40 minutes several times a week.Cardiocractions will help support the muscles of the tone, improve the functioning of the cardiovascular and respiratory system.
- Take into account the amount of protein, fat and carbohydrates, vitamins and traces.It is difficult and difficult to do precise calculations, but you should at least determine the content of substances and useful nutrients in food.
Good nutrition is a lifestyle.You must constantly join, not for 2 to 4 weeks or more months.
It is necessary to consider in more detail the main nutrients - proteins, fats and carbohydrates.They are contained in each product.Subject to the principles of good nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body after a while requires filling the lack of useful substances.
Squirrels have an important role in creating a balanced diet.They participate in muscles growth and development.Consequently, professional athletes rely on protein products.A person who only seeks to maintain a form will have enough 1 g.Sweeps per 1 kg of mass.
You cannot completely abandon the fats to quickly lose weight.The deficiency of this nutrient leads to the exhaustion of the nervous system, weakening the heart muscle.The skin becomes dry and sensitive, and during the day, weight loss tormented a feeling of weakness.Fat consumption rate - 1.1 gr. 1 kg of mass.
Carbohydrates are a weight loss stumbling block.Most try to reduce the amount of nutrient in food, forgetting that these are carbohydrates that give body 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 sex, age and physical effort.
Daily calorie contents
Much weight loss constitute the diet, taking into account the content of daily calories.It is a very conditional indicator which 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 when compilation of the appropriate nutrition menu.You can calculate the number of calories received with food, but it is problematic to deduce from this indicator during physical effort.
For slow and safe weight loss, nutritionists are advised to reduce the approximate daily calorie content by 10 to 20%.For example, a 30 -year -old woman working in the office and is not going for sport, you just have to consume 1800 kcal every day (the growth and mass ratio 170/75) so as not to gain excess.If she needs to get in shape, she will have to reduce the number of calories to 1400 per day.Losing weight will be quick if you reduce the calorie content from 30 to 40% and add physical activity.However, in this case, the probability of a break with a diet, a deterioration of well-being increases.
You can calculate daily calorie content using online calculators and in applications to lose weight.
Options for the menu for each day
It will be easier to join good nutrition if you invent several options for main meals and snacks.Use the following ideas and create a balanced menu to preserve a thin silhouette.
Breakfast options
- oat or rice porridge, fruit salad, tea or sugar -free coffee;
- Omlet of 2-3 eggs, vegetable salad, tea or coffee;
- Low yogurt, fruit, sugar -free coffee, black or green tea;
- Cottage cheese pan with the addition of fruit, tea.
Lunch options
- soup
- Borsch, baked meat, boiled potatoes, vegetable salad, compote;
- Ear, steamed fish with a dish of accompaniment of vegetables or cereals, salad, a glass of juice.
Dinner options
- Steam meat or fish, vegetable salad, tea;
- stew or pan of vegetables, part of the meat or weak fish in terms of fog, tea;
- Cottage cheese with kefir, favorite fruits, tea.
Snack options
- Cottage cheese, yogurt or kefir;
- fruits or berries;
- nuts, seeds;
- Low fat cheese.
After building your diet according to these principles, you will easily get rid of extra pounds, keep the results.Weight loss will occur without stress, as you do not have to strictly follow the menu, calculate the products by grams.Periodically, you should follow the contents of daily calories and organize fasting days, no more than once a week.