The figure can tell a lot about the lifestyle you lead and whether you know about proper nutrition for weight loss. The genetic predisposition to fullness is not taken into account because it, in percentage terms, is much less common than obesity for other reasons. Looking at themselves in the mirror and seeing ugly fat folds and cellulite, many immediately try to lose extra pounds by any means, forgetting to figure out why.
You can pay with your health a little later without taking the time to analyze the methods of losing weight. It is easy to limit yourself in food to go on a strict diet, but figuring out its expediency is much more difficult. After all, metabolic processes and the body’s work depend on what foods we eat. Their freshness, the presence of preservatives, the method of preparation, the use of spices – everything plays a role.
It is precise because many people do not devote enough time to choosing healthy dishes that they have to thoughtlessly limit their menu to a minimum set of products, reduce portions, and constantly experience hunger and discomfort. Of course, this cannot be done.
Ask yourself if the body can function normally if it does not receive enough nutrients. Plus, add stress due to a sharp change in the usual regimen, periodic breakdowns with eating sweets at night, and experiments with new weight loss methods you recently learned about.
It’s no secret that the results of severe restrictions and express diets are displayed on our bodies not only by the lost kilograms but also by impaired metabolism, loss of skin elasticity, and other unpleasant changes. If you organize the right nutrition for weight loss, you can only be proud of the results. The main thing is to be patient and not rush.
ELIMINATION METHOD – SLIMMING MENU
The term adherence is the main thing that distinguishes proper nutrition for weight loss from a diet. In the second case, changing the diet from 1 week to 1 month is recommended, and then you can return to your usual regimen. Only if you again visit your favorite fast food near the office during a work break, ordering french fries in overcooked butter, was it necessary to go on a diet. After all, extra pounds will rush to return to problem areas.
With the choice of a healthy lifestyle and proper nutrition for weight loss, the menu is adjusted with the expectation that you need to eat only healthy foods every day for a lifetime. Such a technique, if you look, has only positive aspects.
An initial diet analysis will clarify whether you are eating healthy foods. It is necessary to find tables in books or on the Internet with the calculation of the calorie content of products, as well as how much they include carbohydrates, proteins, sugar, and fats. And it’s better to contact a nutritionist who will help you create an individual menu for weight loss, considering the genetic predisposition to be overweight, the number of extra pounds, and your lifestyle.
A balanced diet includes foods that provide the body with calcium, iron, and vitamins. After all, a deficiency, like an overabundance of minerals, has consequences for health.
Analyze what exactly you eat at home and outside the home. After all, some ingredients can be replaced with useful ingredients or even excluded from the menu if they are filled only, for example, with bad carbohydrates. Such castling gives everything the same feeling of satiety, and the changes will soon be reflected in the waist. The list of acceptable and unacceptable products may be well known to you. It will be clear to repeat what these products are.
PROPER NUTRITION FOR WEIGHT LOSS – A MENU FOR EVERYDAY
Many families start the morning with a cup of coffee or tea with sugar, for lunch they should have a snack with a pie or a bun, and for dinner at home, some fried dish, salad with mayonnaise is prepared. If your menu is at least partly similar to this, you have both cellulite and excess weight.
What to replace in nutrition?
Coffee and even tea contain caffeine, which contributes to the formation of orange peel and flour, and bakery products.
It is better to exclude mayonnaise because it contains preservatives and replaces it with refined olive or sunflower oil. Olive oil contains good fats that should be on the menu.
Instead of bread made from wheat flour, buy diet bread.
Those accustomed to ingesting sweets in exorbitant amounts should limit their consumption due to overcrowding with bad carbohydrates. It is better to eat plenty of sweet fruits than sweets.
The method of preparation also plays a role.
Even the most seemingly healthy food can be unsuitable for the body. Fried fish, meat, potatoes, and more contain carcinogens. This method of preparation is undesirable due to the exposure of the ingredients to high temperatures. No less delicious dishes are steamed, boiled, stewed, or raw. The goal is to preserve as many vitamins as possible during cooking.
You need to cook from products such as sea fish and lean meat. All kinds of vegetables for salad, fruits for the “sweet” table, and dairy products with a low-fat content are welcome. With this approach to the daily diet, you do not have to wait for quick weight loss. But over time, extra pounds will go away, and well-being will improve.
SEPARATE NUTRITION FOR WEIGHT LOSS. PRODUCT COMBINATION RULES
Another key to losing weight is the right set of foods eaten at one meal. Adherents of separate nutrition rely on the fact that food similar in chemical composition is completely broken down in the body. After all, the fat layer is, in fact, not processed foods.
Separate starchy, protein, and neutral foods. Then the body will have time to break down the incoming products. After all, if you thoughtlessly eat everything in a row, fermentation, intoxication, constipation, and poor health will keep you from waiting long. Problems with the gastrointestinal tract could be avoided if it was foreseen in advance, for example, that it is undesirable to eat potatoes with eggs. After a banana, it is better to eat another banana and not tangerine or other citrus fruits.
The main rule is that you can combine neutral foods with any other food group, but you should not take starchy and protein ingredients simultaneously.
They are also divided according to the time of splitting in the body.
It would help if you ate fast-digesting simple carbohydrates such as fruits or dried fruits for breakfast. Lunch is a good time for complex starch carbohydrates. You can eat any vegetables separately and then boiled potatoes or vermicelli. For dinner, you should eat protein foods because the processing of meat and chicken takes the most time – up to 10 hours. Plus, stewed vegetables are eaten before or after a protein dish, or a salad is made from fresh vegetables. Thanks to this division, the intestines are cleansed, and in one week, it is possible to lose 2-3 kilograms without feeling hungry.
What kind of feeling of hunger can we talk about if separate nutrition for weight loss does not imply a reduction in portions but a competent combination of products? For example, green vegetables go well with just about every other type of food, including meats, legumes, grains, and more. Vegetables make up the bulk of the diet, so you can choose your favorite foods and enjoy every meal. After vegetables, any product from the neutral group is in second place, where mainly low-calorie foods are collected. Do not abuse starchy and refined foods.
It would help if you also cared not only about the mode of eating but also drinking. The habit of drinking down what you have eaten or immediately going to tea drinking at the end of the meal needs to be corrected. Drinking a glass of water or other liquid one hour before or after a meal is better. Then water will not interfere with the complete breakdown of products, provoking its rapid entry into the intestines.
Alkaline and acidic enzymes are involved in the process of digestion. To avoid increasing acidity, alkaline foods (such as cabbage, tomatoes, raisins, or grains) should be slightly more acidic (such as juices, peanuts, and seeds) on the menu.
Those who have chosen separate meals soon notice a surge of strength and energy. Therefore, it is not surprising that you want to not only eat right but also change your lifestyle, finding time for physical activity. For some, more than the result in a toned figure is needed. Then sports nutrition will help to remove extra pounds and add relief to the muscles.
Sports nutrition is resorted to not only by athletes but by bodybuilders and strength trainers who have gained extra pounds inopportunely before a competition or performance. In addition, you can also correct the figure with the help of special preparations during fitness classes. We are talking about fat burners, L-carnitine, protein, shredx, vitamin-mineral complexes, and amino acids.
Beginners should understand that sports nutrition for weight loss is not limited to pills and other drugs. Proper separate nutrition plus the physical activity is the basis. The need for additional trace elements increases when playing sports, especially professional ones. For this, there are additives, which are dry extracts from some products. For example, it is almost impossible to overpower 6 kilograms of meat in 1 day for the required protein norm. It’s easier to use protein powder.
It is not recommended to choose supplements on your own. Here you will need the help of a competent specialist who will draw up a schedule for taking the selected supplements according to the loads, lifestyle, individual characteristics of the body, the number of extra pounds, and gender. The functioning of the metabolism is different for women and men; therefore, when buying supplements, you need to clarify for whom they are adapted so that you can count on the maximum effect.
It’s no secret that professional athletes get a lot of injuries during their careers. And the use of various drugs also affects health. And not always positively. Therefore, if a fight for a medal, title, belt, or other sports prize is not expected in a month, but an important meeting or vacation is planned, or you don’t like the reflection in the mirror, it is better to lose weight by other methods. As mentioned above, this is proper nutrition and exercise.