Strategies In The Fight Against Weight - Part One

Proper nutrition will transform your body beyond recognition

The bitter truth is that modern man is doomed to gain weight given the life he leads. It moves too little, so fat accumulates. It turns out that there is a way to lose weight - starve and you're done. But where will you get energy for training? Lack of calories immediately leads to loss of strength, which means low, bordering on zero training performance.

No! Fitness requires something completely different - "healing" the daily diet. No starvation! All you need to do is make some changes to your diet . In combination with exercise, these changes will give enviable results.

1. Start with the attitude! Most people eat only because it's time for it or obey their intuitive urge. In both cases, food intake is not conscious. You put the fork to your mouth, chatting with friends or developing candy, thinking of something completely different. What's more - you will overeat. The secret of women who lose weight is the fact that they manage to absorb the so-called "conscious eating". The main rule for him is - "Listen first, then eat!" - It's about having to focus completely on the taste of the food, its aroma and even color, and listen to your stomach. Try it and you will be convinced that your stomach "talks" to you, giving you signals that only you hear. Communicate with your stomach as with a real interlocutor. Are they serving you candy? Ask him if he wants and hear the answer. Exercise this way for a week and you will change your diet. You will find that most "meals" are not needed at all on your stomach, sitting down to eat, you will eat significantly less.

Do not be lazy and every time try to understand your feelings. Do you really need to support yourself with something or just eat for company? Or maybe you pour yourself another cup of coffee just out of habit? Stop! These are two extra teaspoons of sugar.

Prepare a nutrition program just for you. Comply with your lifestyle, work schedule and physical activity.

2. Divide and rule!To lose weight, you need to have a general idea of ​​the biological mechanism of weight gain. In this line of thinking, the main hormone for you is insulin. After eating, the blood "sweetens" and thickens. The pancreas secretes insulin, which "cleanses" the blood of sugar. Some of the excess insulin is "delivered" to the muscle cells, and the rest is converted into fat. If you do not do sports, the body's need for "sweet fuel" is minimal. This means that almost all the excess sugar in the blood will turn into fat and accumulate under the skin. It is important to remember that the more you eat, the more insulin is released. And the more insulin is released, the more fat is stored. Overeating when a person eats at long intervals (for example, every 4 - 5 hours). Hence the conclusion that you should eat often, but less to reduce insulin secretion.

All carbohydrates are divided into simple and complex. Keep in mind that simple ones (found in confectionery, pastries, bread, cola, sweet carbonated drinks, etc.) are easily digested and provoke a rapid rise in blood sugar levels, which leads to increased insulin secretion. You need complex carbohydrates (fruits, vegetables, grains, whole grain rice, whole grain bread, legumes). They are digested slowly and also contain cellulose, and cellulose further slows down the absorption of carbohydrates. The amount of insulin that is released is minimal. If you forget about simple carbohydrates and your daily menu contains complex ones, you will certainly start losing weight without any diets.

• Don't miss a meal;
• Eat 5 times a day (for example every 3 hours);
• Pay attention to the size of the portion - it should be as big as your palm (no more).

3. Winners always have breakfast! Sports doctors conducted a survey among thousands of people who managed to lose weight. It turns out that they all have one thing in common:

• They have a hearty breakfast every day;
• Stick to a low-fat diet;
• Monitor your weight daily;
• They set aside two hours each day for physical activity.

If you eat breakfast well (and correctly), you will not feel hungry at noon and you will not eat excess food. But the main thing is different - if you regularly skip breakfast, metabolic processes slow down a bit. The need for energy decreases and the calories consumed turn out to be unnecessary. On the contrary - a regular and filling breakfast maintains a high level of metabolism.

How do you get breakfast if you don't want to? Dinner no later than 7 p.m. During sleep, digestion stops and if you eat late, you will wake up with a full stomach - what breakfast then?

Run in the morning! Then take a cool shower and "massage" with a towel - so the body will "wake up".

If you want to lose weight, never leave home without breakfast. What should be breakfast? Of course, complex carbohydrates. The classic suggestion is oatmeal prepared with water, add to it protein powder, 1 tsp peanut (or other vegetable) oil, a little chopped fruit (including berries). Include a slice of wholemeal bread and a cup of coffee without sugar. Take multivitamins.

4. More cellulose = thinner waist! You already know that cellulose slows down the absorption of carbohydrates. But how do we get cellulose in our age of refined foods? Did you cook rice? Add vegetables to it. In addition, pharmacies sell cellulose powder, which can be taken with a protein shake or oatmeal, for example. Eat fruit salads 2 times a day, a salad of plain fresh cabbage.