We are what we eat
Proper nutrition is undoubtedly the key to health and well-being, without which it is difficult to achieve slim figure and maximum performance. As we already know, the prevention of obesity is closely related to rational nutrition. If the body weight of an adult person for a long time does not change, which indicates the correspondence of the amount of energy produced in the body as a result of food processing, energy costs. If the energy value of food exceeds the daily requirement of the body by 5%, then during the year a person can add up to 5-10 kg of body weight.
Every healthy person is obliged to monitor the mass of his body and, when increasing it, take measures aimed at weight loss, limit the amount of energy-rich foods in the diet, and also try to move more.
However, let's start with caution.
Caution first: everything is good in moderation.
It is rather strange, but in our "overeating society" there are also many cases of illness or death from malnutrition or malnutrition
Studies show that those who eat well three times a day are healthy, but maintains good weight through exercise and diet.
Do not deplete the body, as there is a tendency to voluntarily consume small amounts of calories, sometimes it gives sad results.
One of the most common forms of malnutrition in wealthy people is described innervous anorexia nervosa, which sometimes affects young girls, exhausting themselves, severely restricting their nutrition, sometimes even seeking to induce vomiting, which requires immediate expert help from a psychologist
But there is another type of malnutrition that is not so well known,although in some cases more dangerous, because it can unnoticeably affect an absolutely healthy person.
A case is described with twelve highly qualified marathon runners who set new personal speed records andwhether the distance. All of them died mostly during sleep. At the time of death, their weight was equal to or approximated to the minimum for an adult. All of them sharply restricted their diet, consuming only the most necessary quantity of calories, fat and other substances.
Apparently, the fact is that they ate so little that the heart did not have enough energy to work in conditions of great physical exertion. This led to cardiac arrest.
Thus, people of medium build, running at medium distances, are less at risk than those who do not adhere to the average values in everything, including health training.
The conclusion from all this is harmony. If you run or swim for long distances or increase the volume of the load, then so should the need for food increase, otherwise you will suffer from its lack.
In any case, for most people it is better to find a volume of exercise that would support the body in the proper form.
And, it must be remembered that the loads typical for highly skilled athletes, people less prepared, will simply be depleted.
Food is fuel for our body. And the body, including the brain, consists of engines and computers that allow us to work and participate in relationships at the highest level of sensitivity and efficiency.
When nutritional deficiencies are disrupted, the rational ratio of calories is disrupted, energy resources are relatively low, and you can often experience fatigue.
Even if you do not feel tired and "hold out" until the evening, after dinner, feel that you are completely powerless. As a result, it will not be possible to spend an evening with your family or friends.
Intercepting something on the move or forgetting about the everyday bustle, you will become annoyed for minor reasons and lose the ability to concentrate.
Caution the second: do not rush, but do not give up
It's not very useful to follow the diet for a month, and then throw it all.
Experience shows that if you need to "lose" several kilograms, control the cholesterol level or reach a normal weight, you need to be consistent, otherwise you will necessarily fail.
I would call the non-sequential approach to the diet "the effect of vanka-vstanka" - in fact, this is literally the following: a person's weight jumps up and down as a person starts or throws the use of a diet.
It's sad, but the fact that 90 percent of people who decide to follow the restriction program refuse it and soon return to the same level from which they started.
Even more complicating the situation is that after a low-calorie diet( say 500 kcal per day) you will gain weight faster, even if you consume fewer calories than before a diet. The fact is that after a low-calorie diet, the body rebuilds the metabolism in such a way as to maintain the same weight with a lower number of calories.
A reduced level of metabolism leading to rapid weight gain may remain unchanged for a year after the completion of a low-calorie diet. That is why many after frequent use of restrictive diets nevertheless complain that they gain weight even more than before.
To avoid all this, you must constantly adhere to a restrictive diet and combine it with physical activity.
It is unreasonable and inexpedient to become a sort of "vanka-stand up" regarding your weight. This is all the more unnecessary if we follow the basic principles of "harmonious" nutrition, of which we will talk later.
So, the balance in the body leading to health begins with the food we eat.
Let's analyze in more detail the balance between the three main components of nutrition.50 percent of calories consumed daily, accounted for products containing mainly carbohydrates. They charge us with energy to the greatest degree, besides, they contain many minerals and vitamins important for health, fibers that promote good digestion and reduce the likelihood of bowel cancer.
Most carbohydrate products contain a lot of water. Water - one of the main components of metabolism.
The combination of water and fiber creates a volume of food that gives a feeling of satiety, avoiding overeating. At the same time, the number of calories is relatively low.
For example, in a small orange or apple, only 50 calories, and in a small potato or a piece of bread - 70. Compare these low-calorie foods with high-protein steak
( 800 kcal) or sweet caramel( 200 kcal).These figures are useful for those who carefully monitor their weight and want to limit the calorie content of their diet.
Carbohydrates form the basis of food products such as fresh fruit, fruit juices, fresh vegetables, beans, peas, lentils, potatoes, corn, wholemeal bread, as well as oatmeal made from oat grains, brown rice and bran dishes.
You should always prefer coarse white flour products, as they contain more fibers and nutrients.
It is advisable to increase the intake of fresh fruits and vegetables, as well as foods rich in fiber.
By the way, if you follow these tips, try to avoid too salty foods.
The recommended balanced diet with the appropriate amount of vitamins will help you find and maintain an ideal weight.
The second group of food products is of great importance for health, since they supply our body with proteins. Protein food provides us with energy resources that will be put into use when carbohydrates "burn".
Protein products should account for about 20 percent of daily calories consumed. These include fish, poultry, veal, lean beef, lamb, pork, cheese, milk, cottage cheese, yoghurt, eggs, dried peas and beans.
It is recommended to eat mainly beef, lamb and pork, and also prefer cheeses with the lowest fat content.
The same applies to milk and yogurt. In many cases, fish, poultry or veal are the preferred sources of protein, since they contain less fat than beef or pork.
The best way to keep the fat content in food to a minimum is to avoid fried foods, sauces, gravy, an abundance of dessert dishes, sausages and generally a lot of meat.
It is also useful to limit consumption of margarine, mayonnaise and salad dressings.
It is important not only the amount of fat, but also their quality.
Vegetable fats, which are a part of corn oil, vegetable margarine, mayonnaise, salad dressings, nuts and seeds, are preferable to animals that are much in butter, sour cream, whole milk products, fat meat and bacon.
If you are overweight, immediately begin to master the dietary principles of eating a slender person to lose weight.
These principles in a sense represent a return to the natural diet of our ancestors, they allow the body to function at the maximum level of efficiency.
It's not a matter of inventing such, for example, prepositions: "I'm just not an energetic person" or "I'm not that young anymore."
No matter how you were born.
You can always become slim and energetic if you pay more attention to your body.
When using all possible rations, if you want to reduce weight, follow the following principles.