To lose weight, you need to spend more energy than you get from food. This is done in two ways – by reducing the diet by several hundred calories and by increasing physical activity through exercise and mobility at home. It’s time to figure out the nuances of creating a calorie deficit for weight loss.
Compliance with the balance of the BZHU
The most interesting work on your diet begins after calculating how many calories you need to consume in order to lose weight. Diet restrictions are a huge stress for the body, which can be mitigated by good nutrition and a competent ratio of BJU.
Proteins, carbohydrates and fats are absorbed by the body in different ways. There is a concept of thermal effect of food (TPE), which means the consumption of calories during the digestion of food eaten. That is, you are wasting calories while eating. When you eat chicken or fish, the calorie consumption is higher – the TEP of protein is on average 25% of the protein portion eaten, when you eat cereals and vegetables, you spend less – for carbohydrates, the TEP reaches 15%, and when eating fat, you can spend a maximum of 5% in the strength of the low thermal effect. Therefore, balanced diets are always rich in protein, whole carbohydrates, and dietary fiber.
Calorie quality control
Quality in this case is determined not by price or brand, but by nutritional value. Take sausage and chicken, for example. The most expensive sausage contains at best 75% meat, and the rest is a mixture of fats and food additives. This does not provide any useful substances, but a huge amount of fat and more than 300 calories per 100 g. Chicken breast is rich in all essential amino acids, protein, vitamins, minerals and only 113 calories per 100 g.
Fresh fish is more nutritious than salted fish, meat is better than sausages, real cottage cheese is healthier than cottage cheese, and natural yogurt will bring more benefits to the body than sweet yogurt. Likewise, cereals – the less processing they have gone through, the more nutrients they have stored and the longer your body will absorb them. Ditch white bread, white rice, premium pasta for brown rice, whole grain bread, and durum pasta. Choose grain that has retained its shell. Eat seasonal vegetables, fruits, and berries.
Remember, even the healthiest food can be spoiled by the way it is cooked. Avoid frying in oil. Fry in a non-stick skillet, boil, simmer, bake, grill, multicooker, or double boiler.
Scientists have confirmed that a comfortable diet gives the best results. In many ways, comfort depends on the frequency of food. You can argue for a long time which is more correct – to eat fractionally 6 times a day or the frequency of meals does not matter. The fact is, you should be comfortable.
Fractional nutrition will be convenient for those who have just started to lose weight. The calorie content of the diet of beginners is quite high. It will not be easy to distribute 2000 calories of real food for three meals a day. For relatively slender people who need to lose only 5 kg, on the contrary, it will not be easy to distribute 1400 kcal over 6 meals.
In addition, people with diabetes, gastritis, obesity, or people with high insulin secretion may experience the additional benefits of split meals.
Gradual increase in consumption
Of course, you can lose weight without physical exertion, but the result will be slow, and the reflection in the mirror will not please. It is important to understand that nutrition makes us slim, and physical activity makes us athletic. Sport makes the body fit, elastic and improves body proportions by strengthening muscle tissue. Without muscle, the body looks loose and flabby. And physical activity makes a significant contribution to calorie expenditure.
The most important rule in creating a deficit through activity is to act gradually. People who have not previously exercised can start by walking normally, increasing their speed and duration each week. Similarly with training – you need to start classes with a minimum load and try to surpass yourself each time.
Ideally, to burn fat, you need to train with weights 2-4 times a week, do at least 150 minutes of cardio and walk 10 thousand steps daily, but you need to come to this gradually. So your body will adapt to stress and you will be comfortable maintaining the rhythm taken. Activity will become a part of your life, not a punishment.
When it comes to being active, it is important to find a balance between exercising in the gym or at home and being mobile at home. As you know, the latter helps to expend more calories than even the most intense workouts.