How to eat when training for weight loss

Not always regular and persistent exercise leads to weight loss. Eat after a workout pastries and cakes, removing extra pounds, it is impossible, because the consumption of calories, which are several times can exceed an indicator of expended energy. Therefore, in order to lose weight, start eating right. However, when preparing the dietary diet always keep in mind that the food should be eaten for a certain time to workout. There are foods that we should eat directly after a workout for weight loss.

The basis and principles of proper nutrition

If you want to lose weight permanently, do not forget to abandon harmful food, that you need is not on time, but for always. Food is the Foundation for the normal operation of all systems and organs, the main source of energy for the human body. If during exercise for weight loss diet will be efficient and streamlined, you will save health for long years.

food-and-training

The basics of good nutrition:

  1. Variety. It is important that the food during and after the diet is balanced, because the body needs to be saturated with micro - and macroelements, polyunsaturated fatty acids, minerals and vitamins. The most effective way to get all of the substances introduced in the diet a sufficient amount of cereals, vegetables, fruits, legumes.
  2. A constant schedule. Daily would need to eat at the same time, in order for the weight loss of the body used for the processing of products at specified times. But remember, that is the last time for turning on the power press and hold for 3 hours before bedtime.
  3. Frequent and split meals. Some people believe that in order to lose weight faster on the workouts, should eat less. But it's not, if you want to lose weight during your workout, you eat, including snacks, up to 6 times per day.
  4. Small parts. The average capacity of the human stomach is 250 ml, therefore, adhering to proper nutrition, there is no need to eat more food, that does not make too much of the digestive tract, testing their endurance.
  5. The daily calories. For weight loss you need to consume calories per day were less expendable. Whether you workout in the gym or leading a passive way of life – keep this in mind when counting your daily calories. For the control of calorie intake will help weight loss log, which is preferably carried out on a daily basis.
  6. To prevent harmful food. The stomach is not a wastebasket, so that he was not worth to invest there. Chips, ketchup, hot dogs, mayonnaise, sugar, beer and similar food nothing but harm will not bring the body. From such food, be sure to avoid during weight loss, if not immediately, then gradually.
  7. More vegetables and fruits. The daily diet should introduce vegetables and fruits, which is the key to a healthy lifestyle. A vegetarian diet has many advantages: a large number of substances quickly and completely digested, cleanses the intestines from toxins as it contains a lot of fiber. Daily intake of fruits and vegetables for weight loss is the same 750
  8. The body needs water. We are talking about this everywhere, but people don't listen to the instructions of doctors and nutritionists. For good health and fast weight loss during exercise drink per day of 30 ml of water per kg of body weight. Not included in the amount of the liquid tea, coffee, milk, fruit drinks and other beverages. Water stimulates the metabolism, improves the metabolism, clean toxins from the bowel.

How to eat before workout to lose weight

Women during sports want to become the owners of the slender physique. But, if you do not, that is the correct diet program before and after a workout, the efforts for weight loss easy to reduce to "no". A proper diet during the workout in the gym, which includes a clear definition of last meals to lose weight faster, permanently securing the result.

fruit

Why is it important to eat before a workout? The body needs a certain amount of energy, both in classes for weight loss to burn a lot of calories. For strength training, your muscles are experiencing a heavy load, so require extra energy, the main source of which is carbohydrates. In the absence of the basic physical load on the internal organs, and burn fat on an empty stomach is hard. Visit exercise for weight loss with a full stomach is not worth it. Eat reasonably necessary because your goal is not work wear, on the body and effective weight loss.

The perfect way to lose weight is to eat before class 2 hours food with lots of carbs and drink a Cup of coffee, because caffeine promotes the burning of fat. After a small carbohydrate load to the body will have the power and strength and cardio exercises, and to get the missing energy, for example, when training is an endomorph, the body will break down fat stores. Calorie intake before a workout for weight loss, should not exceed for men and 300 kcal for women – 200 kcal for the start of the metabolism.

Food before a workout:

  • Easy porridge (oatmeal or buckwheat).
  • Salad.
  • Fruit (excluding bananas, dates, grapes).
  • Bread or whole wheat toast.

Or it is possible to have during a workout for weight loss

If it is a pre-workout for weight loss necessary, during training to eat is only permitted for those who prefer a long load (long-distance runners or cyclists). Use them to complement the special carbohydrate supplements, which are sold in small bags or chocolate bars weighing 50 grams. If you go to one hour of exercise for weight loss, additional energy is not necessary, because it is in your interest to lose weight and restore the harmony of forms.

Diet after a workout to burn fat

If you want to quickly and permanently lose weight, it is important to know how to eat before, during and after the workout. After school is the so-called protein, carbohydrate window of energy, it is still empty.

Nutrition after training involves abstinence from food, for 1.5 to 2 hours to fight fatty tissue, the more effective is passed. Those who do not tolerate the feeling of hunger is allowed to eat one green Apple to knock down the appetite, but nothing more. The preferred food 2 hours after the workout is lean meats, meat, fish, low fat cottage cheese. As a side dish will be useful for vegetable salads, dressed with unrefined vegetable oil.

As carbohydrates are metabolized during exercise in the first place, after an active workout for weight loss must be avoided to living molecules, which are released during power loads, which was not completed on the split and not come back. If you are regularly late in the evening, it is best to stick to light diet in the form of cottage cheese and tea, and if early in the morning (at 5 am), then eat some fruit and drink coffee for an hour and a half before class.

Example menu for the week

To make the menu for weight loss, which is the same for all – is not simple, because account should be taken of gender, age, weight, the daily consumption of calories, number of workouts per week basis. It is also advisable to keep in mind and eating habits, well balanced diet and to bring joy to a person. We all don't eat before training in the morning, hated oatmeal, so the process of losing weight fast will be terminated. We offer about dietary menu for a week for correct weight loss for weight loss:

training-and-nutrition

Monday.

  • Breakfast — buckwheat porridge, green tea.
  • Lunch — an Apple, a Cup of yogurt.
  • Lunch — steamed vegetables, chicken steamed, stewed fruit.
  • Dinner — fish soup, bread from bran, herbal tea.

Tuesday.

  • Breakfast — muesli with yogurt, organic coffee.
  • Lunch — cottage cheese with sour cream (low fat), berry soup.
  • Lunch — vegetable soup, salad, juice.
  • Dinner — grilled meat, fish, vegetables, salad, tea with honey.

Environment.

  • Breakfast — baked Apple, oatmeal, organic coffee.
  • Lunch — homemade yogurt with walnuts.
  • Lunch — soup, fish, crustaceans, mashed potatoes, fresh juice.
  • Dinner — vegetable stew, steak, tea with a teaspoon of honey.

Thursday.

  • Breakfast — cheese pie, organic coffee.
  • Lunch — protein(protein) shake with a raw egg.
  • Lunch — chicken Patty, buckwheat porridge, fruit compote.
  • Dinner — Chicken breast, salad, tea.

Friday.

  • Breakfast — rice porridge with honey and milk, organic coffee.
  • Lunch — a banana, a Cup of yogurt.
  • Lunch — vegetable soup, goulash, mashed peas, fresh juice.
  • Dinner — salad from crude vegetables, boiled chicken, tea with honey.

Saturday.

  • Breakfast — cheese omelet, toast, cocoa.
  • Lunch — yogurt, jam.
  • Lunch — chicken soup with egg, salad, juice.
  • Dinner — boiled chicken breast, mashed potatoes, tea.

Sunday.

  • Breakfast — oatmeal, organic coffee.
  • Lunch — a glass of fresh yogurt, vegetable biscuits.
  • Lunch — Soup from buckwheat, meat, oven baked with vegetables, juice.
  • Dinner — rice, boiled fish, vegetables, salad, tea with honey.

Drinking regime in the classroom

During the sessions for weight loss, it is important to avoid dehydration. The amount of fluid consumed during strength and aerobic exercise depends on the duration and intensity of training, so each person needs an individual plan of water consumption. During sports, it is better to focus on their feelings and not to forget, how to drink during sports, because excessive water can negatively affect the overall muscle strength.

It is better to drink water during exercise for weight loss in small amounts, and hold it briefly in his mouth, and then the thirst will quickly disappear. For the proper lose weight training, use carbonated water at room temperature. That sports drinks are allowed during an intense power loads for the weight loss.

14.08.2018