The fight against obesity
Fitness / / August 12, 2017
Proper nutrition unrecognizable transform your figure!
The bitter truth is that in our way of life, we just have to be thick.We have too little move here is the result in the form of fatty folds.It would seem simple to lose weight.They stop eating, and all the works!But where, then, to take energy for trainings?Deficiency of food calories automatically means lack of energy, and thus, a low, almost zero, the effectiveness of the training.
No, fitness demands a completely different "recovery" casual dining.There was no starvation!All you need is to add to your diet small, but fundamental changes.For a couple with training they fundamentally alter your figure.
8 strategies to combat excess weight
1.Nachni with head thing is that we all eat, either because it is meal time, or submitting an intuitive push.And in fact, in both cases the meal occurs unconsciously.We offer a fork to his mouth, talking with a friend, or unwrap candy, thinking about something else, an outsider.What's so surprising overeating?The secret of success of women who have managed to lose weight, here is what they have mastered what is called "mindful eating".This is the main rule: listen first, then eat.The idea is to focus entirely on the taste of the food, its smell and even color, and listen to your stomach.Try it, and you are surprised to feel how the stomach is talking to you, giving you only the audible signals: here I would probably eat another bite, but this I do not want to ... Communicate with your stomach, as a living companion.Got candy?Straight and ask: if you want?And listen to the answer.Practice this way for a week, and you fundamentally changed the nature of their power.It turns out that most of the "snacking" your stomach is not needed, as well at the table you will eat at least one-third less.
- Do not be lazy every time to understand their subjective feelings.Do you really need to refuel or you pulled a snack for the company?Or maybe you have poured myself another cup of coffee simply by inertia?Stop!There are two extra spoons of sugar!
- Make for yourself a nutrition program.Taking into account your lifestyle, schedule and training.For example, on the day of an evening workout where - in 5 pm right at your desk should be protein snack tiles.But in a day of rest do not need.
2.Razdelyay and conquer To lose weight, you should at least in general terms to represent the biological mechanism of weight gain.In this sense, the main hormone for you - insulin.After the meal the blood is dangerous pereslaschivaetsya and thickens.The pancreas secretes insulin, and he "cleans" the blood sugar.Part excess insulin "delivery" into the muscle cells, and the residue was converted into fat.If you do not exercise, the muscles need to "sour" fuels is minimal.This means that almost all the excess blood sugar is converted into fat and set aside under the skin.Important for you to remember the following.The more you eat, the more insulin is highlighted.But the more the release of insulin, the more fat will be postponed.Overeating occurs when a person is eating seldom through 4 to 5 hours.Hence an important conclusion: to reduce the secretion of insulin should eat little and often.
All carbohydrates are divided into simple and complex.Keep in mind that simple carbohydrates (which are found in sweets, biscuits, bread, Coca-Cola and other soft drinks) are easily digested and provoke a rapid rise in blood sugar levels.And it will respond by increased secretion of insulin.We need complex carbohydrates - vegetables, cereals, brown rice, whole wheat bread, legumes, fruits.They are digested slowly and in addition contain fiber (chopped vegetable structures like stalks of grain or shells).But even more fiber slows the absorption of carbohydrates.Insulin is released quite minimum.If you forget about the simple carbohydrates and will be taken to the daily diet in the complex, the start guaranteed to lose weight without dieting.
- Do not skip meals!
- Eat small meals five times a day - about every three hours.
- Each meal should be protein, complex carbohydrates and some healthy fats.
- Watch the portion size.It should be about the size of your palm - no more.
3.Pobediteli always eat breakfast Sports doctors have done a great job, interviewing thousands of people who have managed to lose weight.The survey showed that all of them are united by one and the same.
- Every day they have breakfast tightly.
- Stick to low-fat diet.
- weighed weekly.
- on physical activity for about an hour a day.
If it is good (and correctly) to have breakfast, you will not have time to get hungry for dinner and do not eat too much.But the main thing is different.If you regularly skip breakfast, the metabolism gradually slows down.Energy demand falls and the calories eaten are unnecessary.As a result, for 30 years you only missed lunches will add 3 to 5 kg extra!Conversely, regular and hearty breakfast in spite of age maintains a high metabolic rate, even in old age.How to force yourself to eat in the morning, if you do not want?First, arrange the last meal of the 7 to 8 pm, not later.During sleep, digestion is suspended, so that after dinner at midnight you will meet the morning with a full stomach.What's the breakfast!Second, do the morning jog.It so happens that the stomach is empty, but simply did not have time to "wake up."Just in time for this event and needed a run, and then a cool shower and rubbing a rough towel.
If you want to lose weight, never jump out of the house without a hearty breakfast!What's for breakfast?Only complex carbohydrates !Here is a classic example of the morning menu.Oatmeal, boiled in water;it added protein powder, a teaspoon of peanut (or any vegetable) oil, a little chopped fruit or berries.Plus a slice of wholemeal bread and a cup of coffee without sugar.Plus multivitamin capsule.
- Do not skip breakfast!
- »Correct" breakfast will help you lose weight faster.Morning menu should include complex carbohydrates, proteins and fats.
- If time does not fast, mix in a blender a couple of bags "pischezamenitelya" (with low-fat milk, water or juice).
4.Bolshe fiber - thinner waist You already know that fiber slows the absorption of carbohydrates.Due to this insulin stands out a little.But where do we get the most fiber in this age of refined foods?Nutritionists advise spice fiber ordinary dishes.Cook rice?Add the vegetables.Pharmacies can be found in the cellulose powder.This can pour into a protein shake or oatmeal.
At least once a day to eat cornflakes.A good option: a salad of fresh cabbage ordinary.In any case, in the diet fiber - your first friend.Always carry in a handbag small apple.There's a lot of fiber.Twice a day, eat a fruit salad.
- Increase fiber intake is very simple - go to whole grains and add to the dish while cooking bran.The benefit is obvious: you'll feel satiated for longer, less danger that you will move, and the intestines will work any better example.
- Replace refined carbohydrates (white bread, rice, pasta from soft wheat flour) carbohydrates, rich in fiber (oatmeal, whole-grain bread, brown rice).
5.Bolshe water! Without water there is no life really.Water plays a crucial role in the processes of digestion, regulating body temperature, lubrication of joints, maintaining skin moisture and high muscle tone.The water supplies oxygen, glucose and nutrients to every cell of the body, and then carries out harmful toxins.If you drink too little, the body begins to store water for future use.The results are obvious: swelling under the eyes.In addition, due to the lack of water we begin to tire faster than usual, suffer from constipation, suffer from brutal hunger ... But it's so simple - drink ordinary water!
When you struggle with being overweight, the water should be your number one fat burner.In recent studies, it was found that the water plays a key role in the regulation of metabolic rate.It was found that dehydration slows down metabolism, and with it the "burning" of fat.Moreover, less you drink, the higher the concentration of sodium ions in the body.But sodium, are known to retain water in the tissues.As a result, you are a "swell" and makes even fatter.For example, a half teaspoon salt inhibits half liters of water in the intestine.Your waist is wider at 2.5- 4 cm!
- first calculate how much water you need per day.For that multiply the weight in kg per 30 ml.For example, if you weigh 63 kg, per day you need to drink about 2 liters of water.And this is about 9 cups.
control the correct amount of water being so.Run by a small you will have to once every 2 3 hours.Urine should be transparent or at least pale yellow.Intense yellow color says a severe shortage of liquid.
6.U health is the color Bright colors vegetables and fruits nature has given a reason.For the color of a tomato or lettuce "responsible" biologically active substances of vegetable origin, the so-called phytochemicals.These are the same antioxidants, but much more powerful.They protect cells from the natural DNA damage and thus save cells from cancerous degeneration.In addition, antioxidants inhibit the inflammatory process in the body.The bright color of many fruits and vegetables - a warning that within them lies a powerful weapon against many diseases.Colorful chemical pigments - that protects our genes, the vision, the heart, this is what reduces the risk of cancer and other ailments.Experts recommend eating 5 to 9 daily servings of vegetables and fruits.However, statistics show that the average Russian gets only 2 servings per day.And about 10% of our fellow citizens do not eat any vegetables or fruit!
understand if you eat right, you can color the contents of your refrigerator.If bezhevo- dominated faded white tone, then your diet is poor phytochemicals and too caloric."Paint" your diet, and you are sure to lose a few extra kilos for the simple reason that fruits and vegetables are a lot less calories than pastries, muffins, pasta or potatoes.Look closely at his plate.Not too much there on it in white and beige?If your typical still life - a salad "Olivier", deep fried potatoes and a piece of fried pork in breadcrumbs, it is necessary to change the power supply firmly!
- choose more dark green, red sochno-, densely purple, bright orange and yellow bodro- plant products.As a rule, they contain the most vitamins, minerals and protective phytonutrients.
- Replace the traditional side dishes like vegetables, pasta and potatoes.Instead of baking serve it fruit.
7.Not afraid of fat complete rejection of fat - a fatal mistake.Fat - is not only mandatory component of the diet.They even help to lose weight!At first glance, this statement seems to be completely meaningless.Meanwhile, in the body fat "fault" is not only the excess fat in the diet, and hormones, such as insulin.Fats inhibit the secretion of insulin, well, less than it is, the less fat you have on the sides.
But that's not all.The less fat you eat, the worse it is fat metabolism.Simply put, the "burning" of fat slows down as the body ceases to consider it a major source of energy.And rightly so, because fat in the diet, too little!However, fats are different.Need vegetable and omega-3 fats (fish).But animal fats banned.If animal fats raise blood pressure, blood cholesterol levels and significantly increase the risk of heart attack, the vegetable oils and fats, omega-3, all exactly the opposite.
- Include in the diet, flaxseed or canola oil.Eat walnuts, peanuts and avocados.These are excellent sources of healthy fats.
- Eat at least two servings of fish per week.Particularly useful are mackerel, salmon, sardines, anchovies, lake trout.
- drastically reducing consumption of animal fats.They "hide" all meat and dairy products.And totally abstain from transzhirov- margarines, spreads.
8.Progonite away sadness - sadness Stress interfere lose weight.And it's a scientific fact.This occurs because when the brain "detects" stress (no matter what it is called - the scandal with her husband or heat on the street), it drops an alarm signal to the adrenal glands (the tiny hormonal glands on the kidneys tops), and they secrete a "stress" hormone cortisol.Formally, this hormone is to multiply your strength due to additional energy derived from the "burning" their muscle tissue.However, scientific studies have shown that along the way he provokes the deposition of fat in the waist area.This, in turn, increases the risk of cardiovascular disease.Therefore, in order to prevent the appearance of extra kilos and heart disease, it is important to avoid stress.This desire seems impossible.But only at first glance.
Any stimulus has a critical threshold beyond which it becomes stressful for us.So, the more you have the blood of endorphins, the more this is the threshold beyond which begins the secretion of cortisol.Endorphins are actively allocated during the period of exercise.And what do you think?Athletes and indeed much less suffer from both the heat and the one from the cold.Their home "stress tolerance" are much higher than those of ordinary mortals.The second factor - growth hormone.What it is, the lower the sensitivity to stress.Growth hormone is produced during sleep, including during the daily afternoon fiesta.That is why honest night's rest and afternoon relaxation (and sport) can be called the main points of weight loss programs.
- Try to sleep at least eight hours a day.
- exercise more, but alternate intense workouts with days of rest to tired muscles came to life.Otherwise excess physical activity itself becomes stress.
- to the monotony of fitness - stress does not turn into stress for your psyche, try new for yourself kind of aerobic activity - sports dance, tennis, badminton, cycling.At the same time increase the level of endorphins!
- sure to find time to sit quietly with a book, listen to music or chem- do something so that you pacifies.
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