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In pursuit of the cherished weight loss, we often forget its main principle – healthy and, what is important, proper nutrition. In order to lose weight and become the owner of a beautiful, slim and attractive figure, you must adhere to certain rules. One of them is the consumption of foods with a low glycemic index, exercise and an active lifestyle. It is also advisable to give up bad habits in order to get a faster and better result. You, probably, are aware of cases when someone at least once tried to lose weight and did not see any changes, and perhaps the weight increased even with strict diets and refusal from most foods. The thing is that there are some subtleties in nutrition when losing weight, which do not allow our body to get rid of excess fat deposits and acquire graceful forms.
So, let’s take a look at the main mistakes in nutrition and how to avoid them:
1. Rarely drink water
Somewhere the myth came from that when losing weight you need to drink less water. Not. The norm of water per day is 30-40 ml / 1 kg of body weight. I recommend using the daily allowance, since water is a solvent, helps the body absorb nutrients, protects vital organs, lubricates joints, participates in metabolism, removes toxins and toxins. If you consume little water, and then step on the scale and see the arrow deviate to the left, this does not mean that you have lost weight, it means that you have lost water in your body. I am sure you know that the body consists of 60-80% water depending on age, so if you lose water, you become dehydrated, water balance is disturbed, disturbances occur in other systems, which adversely affects your health in general.
2. Ignore breakfast
Ignoring breakfast is not right! The body has not eaten for 8 hours, and possibly more. To charge the body, replenish energy reserves, accelerate the metabolism after sleep (which is very important when losing weight), you need a breakfast rich in proteins, carbohydrates, fats, vitamins. Thanks to a full meal, you can promote your metabolism well and not rush to sweets in the evening.
3. Rarely eat
You can not skip the next meal. Getting involved in work, plunging into business, we ignore the next meal. Most often we think “now I’ll eat a little more, now I’ll finish it and eat,” and so the whole day passes, and the body is depleted. Coming home, the body desperately wants to eat, respectively, in the evening we gorge ourselves for the whole day, which negatively affects the gastrointestinal tract (GIT). Is it like, for example, you loaded the car to capacity, got into it yourself, as the car drives? Of course somehow. The same thing happens with the stomach. If you still hold back in the evening and eat little, then the body does not receive enough nutrients during the day, which is also bad. Therefore, you need fractional (frequent), small portions of food. In the form of snacks, I recommend: berries, fruits, nuts, cereals, protein shakes, cottage cheese.
4. Apply proper nutrition without strenuous exercise
It is not correct to lose weight, only with dietary restrictions and without physical activity. Firstly, the process of losing weight will take much longer. Secondly, the skin will become flabby, saggy, old. Therefore, when losing weight, it is very important to play sports, dance, aerobics, walking, etc. – this will speed up the process of losing weight. Also, with proper nutrition, that is, a calorie deficit, metabolism slows down and if you do not give physical activity to the body, it is likely to return to the same weight. You need to understand that fats just don’t go anywhere, they are burned only under the influence of oxygen, that is, oxidation, so you need to create an aerobic load (running, walking, exercise, etc.) and proper nutrition.
5. Don’t eat after 18:00
It is not correct not to eat after 18 hours. Imagine that there is still about 5 hours before sleep, plus you sleep for about 8 more hours, as a result, the body is 12-13 hours without food. Do you think this is good? Of course not, the body is 13 hours without nutrients. The next time you eat, the body, knowing that it will again have to go without food for a long time, will put everything into reserves, and so, you will not only not lose weight, but will gain even more body fat. You need to have a snack 2-3 hours before bedtime (fish, eggs, cottage cheese + vegetables) so that the body receives nutrients during sleep. Not to eat to the full, but to have a snack.
6. Ignore fat intake
It is wrong to completely eliminate fats from the diet. There are 3 types of fats: saturated, unsaturated, and trans fats. It is advisable to completely exclude trans fats (butter, vegetable oils, fast food, margarine, baked goods, chips, etc.) from the diet, but saturated (chicken breast, turkey, lean veal) and unsaturated (fish oil, olive, flaxseed, pumpkin oil, cereals, legumes) leave. Approximately 40% saturated and 60% unsaturated. When the body consumes a sufficient amount of fatty acids, immunity, skin, hair condition, hormonal balance, etc. improve.
7. Eat the wrong calories
You should not lose weight on fatty and unhealthy food. Let’s say you need about 1500 calories. Some people eat waffles, jam, bun, marshmallow, cake and get about 1500 kcal. Is this healthy food? Is it necessary to consume sweet, flour, fatty foods for weight loss? No, of course, no one has yet lost weight in this way. To lose weight, you need to consume calories from foods with a low glycemic index: buckwheat, rice, barley, meat, eggs, cottage cheese, vegetables, berries, nuts, grains, legumes, cereals, etc. You can eat a lot, tasty, healthy and lose weight at the same time.
8. Take weight loss drugs
There is no magic pill or tea that you have drunk to lose weight. This is simply impossible, because fat is not burned just like that, it is burned only when it is oxidized, i.e. under the influence of oxygen. All this, again, was created for the sake of money, this is a business. There has not yet been a single person who would have consumed tea or pills and lost weight. It is more useful if you take an L-carnitine supplement during training, it does not have a fat burning effect, but it will speed up the metabolism.
9. Practice the Energy Diet, a raw food diet
What is a Raw Food Diet? When there is no animal food. If you look at it, the body consists of 20 amino acids, 8 of which are irreplaceable, that is, they are not synthesized independently in the body, but are found in food of animal origin. Man is not a herbivore, man is a predator, therefore he must consume food of animal origin. This is how the Creator created. If your body lacks these components, and they perform a number of functions: catalytic, transport, protective, hormonal, nutritional, structural, therefore, violations, imbalances, diseases, etc. occur.
Energy Diet, if you look at the composition, you can see many natural ingredients that are attractive. But having dealt with the components, you can see that the cheapest raw materials are used. There is also sugar in the composition, and it interferes with weight loss. If you need to refresh yourself along the way, you can drink a protein shake, eat a protein bar, or, in extreme cases, refresh yourself with bread. I recommend eating non-compositional food (non-composite food is buckwheat, rice, meat, fish, vegetables, fruits).
10. Abuse long-term storage products
You don’t need to eat canned food. You need to understand that products that are stored for a long time (canned food) are unhealthy. During heat treatment, substances useful for the body are partially destroyed. The structure of plant fiber, muscle fibers of meat is changing. The taste of products may deteriorate, so manufacturers add flavorings, flavor enhancers, dyes and other harmful chemical components to food. Such substances can cause the development of allergies and gastrointestinal diseases. Long-term storage of food is not always possible without preservatives. I recommend eating fresh, non-frozen food every day.
Summarizing the above, it is necessary to individually select the correct nutrition and track the decrease in body weight, both on the scales and anthropometric measurements (waist, hips, chest, arms) once a week. A beginner can easily lose 3-5 kg of weight in a month. The most important thing to remember:
- drink your norm of water (30-40 ml / 1kg);
- accustom yourself to a full breakfast;
- eat every 2-3 hours, if it does not work out, then you can have a snack with fruits or dairy products;
- connect any physical activity (from 1 hour a day);
- include healthy fats Omega 3-6-9 in your diet, exclude trans fats (butter, vegetable oils, fast food, margarine, baked goods, chips, etc.);
- “Magic” means for weight loss will not help; to speed up metabolism, you can connect the amino acid L-carnitine;
- forget about various diets and low-quality dietary supplements;
- abuse of long-term storage products can lead to gastrointestinal problems and various allergies.