No, the fitness demands a totally different: "recovery" daily nutrition. No starvation! All you need is to make your diet a small but fundamental changes. Together with the training they radically change your shape.
1. Start with the head
The fact that everything we eat or because it's time meal, or submitting intuitive boost. And in fact, in another case, the meal takes place unconsciously. We offer mouth plug, chatting with friends, or expand the candy, thinking about something else, an outsider. What is there to be surprised overeating? The secret of success of women who managed to lose weight, is this: they have mastered what is called "conscious eating". Here is the main rule: first listen, then eat. The idea is to fully concentrate on the taste, her scent, and even color, and to listen to your stomach. Try it, and you are surprised to feel the stomach talks to you, giving you only hear you signals: I'd eat another piece, but this I don't want to... Communicate with your stomach, as with a live interlocutor. Got candy? Directly and ask: want? And listen to the answer. Work out this way during the week, and you will fundamentally change the nature of his power. Turns out that most of the "snacking" your stomach is not required, but you will eat at least a third less.
The action plan
- Do not be lazy every time to understand their subjective feelings. Whether you need to refuel, or you pulled a bite to eat for the company? Maybe you poured himself another Cup of coffee just inertia? Stop! There's also two extra tablespoons of sugar!
- Develop a personal nutrition program. Taking into account your lifestyle, work schedule and training. For example, in day evening workout somewhere at 5 PM right at the Desk need to eat protein tiles. But the day of rest must not.
2.Divide and conquer
To lose weight, you should at least in General terms to provide a biological mechanism of weight gain. In this sense, the main hormone for you - insulin. After a meal the blood is dangerous perekidyvaetsya and thickens. The pancreas secretes insulin, and it "cleans" the blood of sugar. Part of the excess insulin "imports" inside the muscle cells, and the rest turns to fat. If you do not exercise, the muscles need to "sweet" minimum fuel. This means that almost all the excess blood sugar is converted into fat and stored under the skin. It is important for you to remember the following. The more you eat, the more you will stand out insulin. Well, the higher the insulin spike, the more stored fat. Obesity occurs when a person eats rarely, after 4 to 5 hours. It follows an important conclusion: to reduce the secretion of insulin need to eat little and often.
All carbohydrates are divided into simple and complex. Keep in mind that simple carbohydrates ( found in sweets, biscuits, bread, Coca - Cola and other soft drinks ) are easily digested and cause a rapid rise of blood sugar levels. And it will respond to increased secretion of insulin. You need complex carbohydrates, vegetables, cereals, brown rice, whole wheat bread, legumes, fruits. They are digested slowly and in addition contain cellulose ( shredded vegetation structure, such as stems or grain shells ). Well, the more fiber slows the absorption of carbohydrates. Insulin is secreted very minimum. If you forget about simple carbohydrates and go into a daily food on the complex, you will be guaranteed to lose weight without any diets.
The action plan
- Don't skip meals!
- Eat slowly 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 the size of your hand - no more
3. Winners always have Breakfast
Sports doctors have done a great job of interviewing thousands of people who managed to lose weight. The survey showed that they all share one and the same.
Every day they tightly Breakfast
- Follow low-fat diets
- Weekly weighted
- Pay physical activity for about an hour a day
If it is good (and correctly) to have Breakfast, then you will not have time to eat Breakfast and not eat extra. But the most important thing in another. If you regularly skip Breakfast, the metabolic processes by little slow down. Energy demand falls and the calories eaten are unnecessary. As a result, by the age of 30, you only missed Breakfast will add 3 to 5 extra pounds! Conversely, regular and hearty Breakfast in spite of age maintains a high level of metabolism even in advanced years. How to force yourself to eat in the morning, if you do not want? First: make the last meal 7 - 8 p.m., not later. During sleep, digestion stops, so after dinner at midnight you will meet the morning with a full stomach. There's Breakfast! Second: don't forget your morning jog. It so happens that the stomach is empty, but simply do not have time to "Wake up". Just this occasion and need a jog, and then a cool shower and rubbing with a rough towel.
If you want to lose weight, never pop up out of the house without a hearty Breakfast! What's for Breakfast? Only complex carbohydrates! This is a classic example of the morning menu. Oatmeal, cooked in water; add a protein powder, a teaspoon of peanut ( or any vegetable ) oil, some chopped fruit or berries. Plus a slice of wholegrain bread and a Cup of coffee without sugar. Plus capsule multivitamins.
The action plan
- Don't skip Breakfast! - "proper" Breakfast will help you to lose weight quickly. Morning menu should include complex carbohydrates, proteins and fats.- If time does not, quickly mix in the blender a couple of bags of "estaminets" ( with skim milk, water or juice ).
4. More fiber is thinner waistline
You already know that fiber slows down the absorption of carbohydrates. Because of this insulin is secreted little. But where to get the fiber in our age of refined products? Nutritionists advise to spice fiber usual meals. Cooked rice? Add the vegetables. In pharmacies you can find fiber in powder. This can be put in a protein shake or oatmeal.
At least once a day to eat corn flakes. Good option: salad ordinary cabbage. In any case, in fact, slimming fiber is your friend. Always carry in her purse a small Apple. There's a lot of fiber. A couple of times per day eat fruit salad.
The action plan
- Increase fiber intake is very simple - go for whole-grain products and add to food when cooking bran. The benefit is obvious: the longer you'll feel full, the less risk that you will overeat, and intestines will work no better example
Replace refined carbohydrates ( white bread, rice, pasta made from soft varieties of flour ) carbohydrates, rich in fiber ( cereals, whole grain breads, brown rice).
5. More water!
Without water and really no life. Water plays a crucial role in the processes of digestion, regulation of body temperature, lubricating joints, maintaining skin moisture and high muscle tone. 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 are starting to get tired faster than usual, suffer from constipation, to suffer from the brutal hunger... And it's so easy to drink ordinary water!
When you struggle with excess weight, water should be your number one fat burner. In recent studies it was found that water plays a key role in regulating the metabolic rate. It was found that the dehydration slows down metabolism, and with it the "burning" of fat. Besides, the less you drink, the higher the concentration in the body of sodium ions. Well, sodium, as is known, water retention in the tissues. In the end you "inflate" and made even thicker. For example, one-half teaspoon of salt causes a delay of one and a half liters of water in the intestine. Your waistline is becoming wider by 2, 5 - 4 cm!
The action plan
First, calculate how much water you need per day. To do this, multiply your weight in kg 30 ml. For example, if you weigh 63 kg per day you need to drink almost 2 liters of water. And it's about 9 cups.
The control for the correct amount of water is. To run on the little you have every 2 to 3 hours. Urine should be clear or even pale yellow. Intense yellow color says about a severe lack of fluids.
6. The health is the color of the
The bright colors of the vegetables and fruits nature has given not just. For the color of tomato or lettuce "answer" biologically active substances of plant origin, the so-called phytochemicals. These are the same antioxidants, but much more powerful. They protect cell DNA from natural damage and thereby save the cells from the cancerous degeneration. In addition, antioxidants inhibit the inflammatory process in the body. Bright color to many fruits and vegetables - a warning that within them lies a powerful weapon against a variety of ailments. Colorful chemical pigments that protect our genes, the sight, the heart is what reduces the risk of cancer and other ailments. Experts recommend a daily intake of 5 to 9 servings of fruits and vegetables. However, statistics say that the average Russian earns only 2 servings per day. And about 10% of our citizens do not eat any vegetables or fruit!
To understand, whether you eat, by the color of the contents of your fridge. If you prevail faded beige and white, then your diet is poor in phytochemicals and too high in calories. "Paint" your diet, and you will definitely lose a few extra pounds, because vegetables and fruits are in much less calories than pastries, muffins, pasta or potatoes. Take a closer look at his plate. Not too much there in her white and beige? If your typical still life is a salad "Olivier", deep-fried potatoes and a piece of fried pork in breadcrumbs, it is necessary to decisively change the food!
The action plan
- Choose more dark green, blood - red, deep purple, bright orange and cheerful yellow products of plant origin. As a rule, they contain the most vitamins, minerals and protective fitbest
- Replace traditional vegetables side dishes like pasta and potatoes. Instead of baking serve fruit.
7. Don't be afraid of fats
A complete rejection of fat is a fatal error. Fat is not only mandatory component of the diet. They even help you lose weight! At first glance this statement seems completely meaningless. Meanwhile, in the fat deposits of the "blame" is not only an excess of fat in the diet, but also hormones, particularly insulin. Fats inhibit insulin secretion, well, than it is less, the less fat you have on the sides.
But that's not all. The less you eat fat, the worse is the fat metabolism. Simply put, the "burning" of fat slows down because the body stops to consider it a serious source of energy. And rightly so, because fats in the diet, too little! However, fats are different. You need vegetable and omega - 3 fats ( from fish ). But animal fats are banned. If animal fats increase blood pressure, cholesterol level in blood and increase risk of heart attack, vegetable fats and omega - 3 fats it is exactly the opposite.
The action plan
- Include diet, Flaxseed or canola oil. Eat walnuts, peanuts and avocado. This excellent sources of healthy fats.
- Eat at least two servings of fish per week. Especially useful mackerel, salmon, sardines, anchovies, trout.
- Strongly reduce the consumption of animal fats. They "hide" all meat and dairy products. And completely avoid TRANS fats - margarine spreads.
8. Run away sadness-melancholy
Stress prevent to lose weight. It's a scientific fact. It happens like this: when the brain registers of stress ( no matter what it is called - a scandal with her husband or heat on the street ), he falls an alarm signal to the adrenal glands ( tiny hormonal glands above the kidneys ), and they secrete a "stress" hormone cortisol. Formally, this hormone should multiply your forces due to the additional energy obtained from burning them muscle tissue. However, scientific studies have shown that along the way he provokes the deposition of fat in the waist area. And this, in turn, increases the risk of developing cardiovascular disease. Therefore, in order to prevent the appearance of extra pounds and heart disease, it is very important to avoid stress. This wish seems impossible. But only at first glance.
Any stimulus has its critical threshold beyond which it becomes stress. Now, the more you have of endorphins in the blood, the higher the threshold, beyond which begins the secretion of cortisol. Endorphins are actively excreted during exercise. And what do you think? Athletes really much less likely to suffer from heat and cold. Their household "stress" is much higher than mere mortals. The second factor is the growth hormone. The more, the lower the sensitivity to stress. Growth hormone is produced during sleep, including during the daily afternoon Fiesta. That's why fair night's rest and an afternoon of relaxation ( and sport ) can be called the main points of weight loss program.
The action plan
- Try to sleep at least eight hours per day.
- More practice, but alternate intense workout days with rest to tired muscles recovered. Otherwise, excess physical activity itself will become a stress.
To the monotony of the fitness load is not turned into a stress for your mind, try new types of aerobic activity and sports dancing, tennis, badminton, Biking. At the same time will increase the level of endorphins!
- Be sure to cut out the time to sit quietly with a book, listen to music or do something that calms you.
Source:
MissFIT
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