Proper nutrition for weight loss

Basics of nutrition for weight loss

Basics of nutrition for weight loss

There are many options for a healthy diet. In addition to basic systems like partial or free diets, there are always fad diets that bloggers and fitness trainers talk about. Not all of these diets are safe for the body and body health. In fact, weight loss is important not only to lose weight, but also to normalize your eating habits so that you don’t gain weight in the future.

Any effective system of good nutrition is based on the principles of interaction between food and the body. They are always the same:

  • Diversity comes first. Do not think that eating only vegetables and curd will get you far. Creating a menu is a process that requires time and effort. To maintain tone, it is important to diversify the menu with healthy products that contain vitamins and trace elements;
  • The composition is very important. Although it says so on the product packaging: always check if the composition is the right diet or diet. To lose weight properly, you need to reduce the amount of sugar, additives and sweeteners;
  • The fractional diet method is excellent for losing weight. The point is to cut a plate into two smaller ones. Always pay attention to your diet, because this approach, especially early on, makes it easier to overdo your daily routine.

Switching to a proper diet may seem easy at first, but don’t rush it. Each change in lifestyle causes stress, difficulties for the psyche and the body. Many people notice that after a sudden transition, there is a rise, motivation, and joy, followed by a sudden fall and collapse. So try to gradually switch to a healthy diet:

  • During the first week, try to gradually get rid of useless and harmful foods. You can eliminate one product per day from your diet: sugar, cakes, sauces, prepared dishes, etc.;
  • Try to reduce your alcohol intake as much as possible as this increases your appetite.
  • Drink at least 1.5 liters of clean water. Hey, coffee doesn’t count. Water helps eliminate toxins, cleanses the body, speeds up metabolism;
  • Make a menu and meal plan for each day. Don’t take it, try to discipline yourself;
  • Prepare yourself psychologically because you have a lot of work ahead of you and it won’t be easy.

Products for a healthy diet

Products for a healthy diet

Be sure to add vegetables, fruits, and herbs daily. It is a healthy fiber that not only helps you lose weight, but also prevents you from feeling hungry. The meat should not be greasy. Forget pork and beef fillets, give preference to chicken, turkey, rabbit, lean beef and pork. Milk and milk products without sugar.

Pay attention to the fat content, acceptable products up to 5%. Eggs, oatmeal, or cereal are the best choices for breakfast. Also, keep in mind that brown rice, durum wheat pasta, and low-fat cheese are allowed.

Your daily diet should include protein, fat, and carbohydrates. Also, consider how to replace your favorite sweets, because suddenly rejecting what you love so much can cause failure. Little by little, the body will get used to it and will develop new eating habits. You don’t want to go back to fast food.

Include in your diet:

  • Lean meat and fish – boiled, stewed or grilled.
  • Seafood.
  • Brown rice and oatmeal.
  • Low-fat dairy products.
  • Eggs.
  • Fresh juice.
  • Water: at least 2 liters per day.

Expensive or rare products are not necessary to create a weight loss menu. The most expensive part of the costs is meat, fish and fresh vegetables. To accurately count calories, you need to do it at home. Over time, you’ll remember which foods have how many calories, and creating a daily menu for weight loss will be easy.

If you cook at home, your work tools may need to try a more flexible approach, intuitive eating. However, its main purpose is not to lose weight, but to treat food addiction.

Sports nutrition for weight loss

Sports nutrition for weight loss

If your goal in training is to lose and gain weight, and you exercise 2-3 times a week, you need a lot of energy and additional nutrients to prevent the formation of new unwanted fat deposits. A special sports nutrition complex provides energy and essential nutrients without the risk of excess fat.

Today, there are many fat burners, but the most popular and effective supplement is L-carnitine. L-Carnitine is an essential amino acid that helps transport fat to working muscles for use as an energy source. This will use stored fat for energy. L-carnitine stimulates the growth and development of muscles, as well as increases their resistance to fatigue. Other benefits of L-carnitine include a lower risk of heart attack, increased bone density in postmenopausal women, and reduced male infertility.

Soy protein is not only good for women, but also has many benefits for male bodybuilders. This promotes fat loss. A study from the University of Illinois at Champagne-Urbana found that soy protein contains peptides (small proteins) that affect the brain to keep metabolism high during rest, burn more body fat and reduce hunger.

Taking arginine will increase the level of nitric oxide (NO) and studies show that it increases the level of yogin. In addition, arginine increases the release of growth hormone, which also increases lipolysis.

Vitamin and mineral complexes are one of the best investments you can make with your diet. Essentially, vitamins help increase the efficiency of all of your body’s functions. They improve metabolism for those who want to lose fat, support immune system health, bone and tissue function. A deficiency in one of the vitamins can cause a multiplier effect, which means that a deficiency in one vitamin can negatively affect various bodily functions.

Best fat burning workout for women

Features of fat burning workouts for women

Features of fat burning workouts for women

It is often believed that the best way for girls to lose weight is through diet and not exercise to burn fat. However, due to the differences in metabolism between the male and female body, diets are more efficient for boys, and active training is the fastest way for girls to gain tone and an elastic body.

The main task of training for fat burning for girls is not to maximize the number of calories consumed during exercise, but to switch the body to a regimen in which glucose (which is a carbohydrate) is used as the main source of energy. It literally changes metabolism, forcing the body to actively get rid of existing fat stores.

According to professional trainers, based on many years of experience working with athletes of both genders, although men are inherently stronger in equal training, women in fitness are more motivated and disciplined.

Girls are often more specific when setting goals. Fitness should help:

  • burn excess abdominal fat;
  • shape the figure, make it lighter;
  • pump up your buttocks and form a hip line.

Female metabolism

The main difference between the metabolism of women is that the body of girls prefers to use free fatty acids as a source of energy for exercise, while men do not use carbohydrates at all. Precisely because of this factor, excess carbohydrates in food are quickly deposited in typical “problem areas”, such as the lower back and hips.

The only time a woman’s athletic metabolism is similar to a man’s is when her menstrual cycle begins. During this period, due to the minimal amount of estrogen, the body mainly uses carbohydrates for energy, as in the male body. And it is during this period that fat-burning exercises are most effective while men do not use carbohydrates at all. Precisely because of this factor, excess carbohydrates in food are quickly deposited in typical “problem areas”, such as the lower back and hips.

Hormonal background

The female body produces much less testosterone and norepinephrine than the male body. High levels of these hormones allow men to perform physical exercises “before failure”, a condition in which the muscles are no longer physically capable of performing them.

Women usually stop 5 to 8 repetitions until they succeed: this is the mechanism that guarantees natural energy savings. It also prevents girls from using high-intensity exercises in failure mode (modern research suggests such a regimen is not necessary for effective muscle growth).

Fat burning workouts for women

Fat burning workouts for women

Workout at home

The easiest way to do a fat-burning workout at home is to use the HIIT high-intensity interval training technique. The essence of this training is to alternate 30-40 seconds of active exercise and 60 seconds of moderate-intensity exercise without interruption. The total duration of the training is 20-25 minutes.

Warm up for 3-4 minutes first, then 5-7 cycles of HIIT training: 30-40 seconds on the fastest pedal for a stationary bike, jumping rope, or any other activity available at home; then – 60 seconds of moderately fast training (moderate speed simulator, press exercises, etc.).

After two cycles, a break of 30-60 seconds. The essence of this training is to alternate 30-40 seconds of active exercise and 60 seconds of moderate-intensity exercise without interruption. The total duration of the training is 20-25 minutes.

Workout in gym

In the gym, girls are much more likely to successfully pull off a fat-burning workout. One of the most effective ways to deplete glycogen stores is so-called “circulation training,” a series of exercises performed with minimal interruptions and as many repetitions as possible.

The direct choice of exercises depends primarily on the available sports equipment and the belief in the correct technique for performing these exercises. Seven exercises together make a fat burning cycle. At the end of the cycle (“circle”) there is a rest of 30 to 90 seconds, after which the exercise cycle is repeated. A total of 5 to 7 cycles.

Fat burning cycle:

  • Low bar retraction (optional with TRKS tires)
  • Squats with arms extended forward
  • fitball reflexes
  • lifting weights for you
  • triceps inversions
  • Spins on presses or racks
  • jump the rope

Strength fat burning workout

Strength fat burning workout

Another category of effective fat burning exercises for girls are basic strength exercises that are performed with relatively heavy weights and 12 to 15 repetitions. The fact that such workouts force the body to switch to carbohydrates as its primary fuel plays a role. Carbohydrates are also necessary for muscle recovery.

Only strength training for fat burning in a girl should consist of five basic exercises for the knee joint, which are performed 12-15 times with an average working weight. The objective is to technically repeat the exercises and obtain a complete sensation of muscular work. Pause between sets – 30-45 seconds, between exercises – 60 seconds. You must warm up before training.

Please note that if you are not familiar with the technique of performing these strength exercises, you should consult a personal trainer at your gym. In this case, you not only reduce the potential risk of sports injuries, but also significantly increase the effectiveness of your training. At the end of the training: 20-30 minutes of cardio training to burn fat at a moderate pace.

  • Barbell Squats – 3 sets of 10-12 reps
  • Bench Press – 3 sets of 10-12 reps
  • Barbell Rows – 3 sets of 12-15 reps
  • Standing Dumbbell Press – 3 sets of 12-15 reps
  • Deadlift – 2 sets of 10-12 reps

Nutrition advice

Since the main goal of training for fat burning in girls is to change the body’s glucose metabolism, it is very important to avoid all sources of fast carbohydrates (including sugars, sweets, cakes and starchy foods), giving preference to complex carbohydrates. high in fiber (ie vegetables and various grains).

Additionally, a fat-burning diet should contain plenty of healthy vegetable fats (mainly olive and coconut oil) and omega-3 fatty acids, totaling around 30-40% of total daily caloric intake. Protein sources in the diet should include nuts, lean meat, and optional sports nutrition (whey protein).