The word "diary" in the title appeared not by chance. You are really the first thing to make yourself a special notebook, in which you should write literally every one step. So it will be clear to you what exactly how often and in what quantity you eat, which in reality the load and how to correctly adjust your power and diet mode.
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Food
Of course, first of all you need to pay attention to your food. After all, even if you stay a day to train at the gym under the guidance of a fitness instructor, and on the way home to look into some kind of fast food institution, then we can assume that it was an excessive time spending. Therefore, I finish the first thing from your diet, sweets, soda and all fast food.
About the fashionable power supply systems today - from a keto diet to Dukan's diet - I can immediately say: they are not interested in them. Yes, you will get an instant result in the form of a dropped kilo, but no one can predict how your body will respond to these diets. The case is known when, for example, after a tough diet, people fell into someone. Are you sure you want to experiment?
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Therefore, I would advise you to bet on balanced nutrition. And this means - 35 percent of proteins, 50 percent of carbohydrates and 15 percent of fats. You also need to count the number of calories that you consume daily. On average, the norm is 1200-1500 kcal per day.
Learn to carefully study the packaging literally all the products: today all the detailed information is written there, which will help you maintain the desired ratio of proteins, carbohydrates and fats in the diet.
It also needs to be remembered that calorie and food density detectively depend on the time of day. By the way, I personally (and with me - many nutritionists of the world) I think that the rule "is not after the six evenings", to put it mildly, strange. Experts are still convering in the opinion that it is better to drink a glass of kefir at 10 pm, than to afford a paste plate at 6 pm. That is, it is very important that you eat.
But breakfast should be calorie and very nutritious. After all, it is breakfast that fills the body and the brain of energy and provides the intake of the necessary nutrients for an effective start of the day .. Recent studies have shown: people who have breakfast will have overweight with a smaller probability compared to those who miss breakfast. Also proven: people Regularly consuming cereals, usually have a healthier body weight and get more important nutrients. Therefore, oatmeal or any other porridge for breakfast is an excellent choice. It is convenient that even on vacation you can always maintain your familiar diet, capturing a ready-made breakfast. There are excellent solutions from Nestle. After all, their flakes, asterisks, rings and figures are created from solid cereals, which contain nutrient elements: dietary fibers and vitamins. The cereals are grown in an environmentally friendly countryside, then they are crushed into whole grain flour, which remains the beneficial properties of the cereal itself, and later mixed with other natural ingredients - cocoa powder or honey.
Physical exercise
When you changed your approach to meals, you can move to physical exertion. Running, swimming, cycling, yoga classes, hiking in the gym - Choose what is suitable for you. If you were not engaged in sports before, trying to load your body at first stages. Start, for example, with outdoor walks. Or along the way to work and from work, go out a couple of stops before and do this way on foot.
If you make a kind of top list, then in general, the following workouts are considered to be the most effective for weight loss:
- Cardio. This, for example, running, classes on the treadmill, etc.
- Interval training. This classes when you constantly change the speed and intensity. To the interval training, for example, the trendy direction of the tobate: 20 seconds of very intense training (from squats to pull-ups) and 10 seconds of recreation. And so - for 40-60 minutes.
- Power training. You can deal with both burden and own weight. But it is better to conduct strength training under the supervision of an experienced instructor, which will help you choose the right level of loads.
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If you have not yet decided yet, you can try the newly fashionable novelty this year - onefit Single Sports Subscription, which is also called "Uber from Fitness". The essence is: you buy a subscription, which allows you to visit more than 350 Moscow sports studios and fitness clubs with payment once a month. The advantages of such a subscription are obvious. That is, you can dance salsa on Monday to a lunch break next to the work, on Tuesday - swim in the pool near the house, to remember on Wednesday in yoga classes, and to try unusual activity on weekends - for example, a clodder or aerotrub. Even just testing this or that lessons, you gradually draw yourself, and soon you will no longer present your life without sports.