balance weight loss

Obesity is the same “professional” disease of the 21st century, as gambling addiction. However, obesity consequences are much worse. Together with unattractive appearance, you get a whole number of concomitant diseases beginning from simple dyspnea and ending with cardiovascular disorders.

First of all, weight problems occur because of unbalanced diet and lack of physical exercise.

Probably, many obese people dissatisfied with their problem tried to fight excess weight, but most of them failed because extra pounds come back quickly. Let’s start error correction. The main mistake in definition of the word “diet”. Diet is not a short-term process; vice versa, it should become permanent and turn into a way of life. You should follow your daily diet the same as you make your toilet before going out.

The second mistake is that the diet should not be associated with the words “hunger” and “exhaustion”. Diet is just a balance of everything we eat daily. How to observe this balance? There are just three rules. However, these rules are just as fundamental in dietetics as Newton’s laws in physics.

Rule 1. 50% - 20% - 30%

Basic elements to support vital functions of the body must be in this proportion: 50% carbohydrates, 20% protein, and 30% fat.

Why do carbohydrates make a half of the daily diet? Because carbohydrates are the main source of energy in our body (no carbohydrates – no energy). Carbohydrates give twice as much energy (measured in kilocalories) than proteins and fats. Proteins are also required for normal functioning of the body.

Carbohydrates
Protein
Fat

It would seem that fats are harmful. Nevertheless, fat is necessary for proper functioning of certain body organs. In general, fat is needed so that vessels and arteries do not lose their elasticity.

The minimum is 1000 kcal for women, and 1200 kcal – for men.

Normally, energy obtained from food (carbohydrates, proteins and fats) should not exceed 2000 kilocalories for men, 1700 for women to maintain normal weight. People wishing to lose weight should consume the minimum level of calories per day.

*Compliance with these proportions will help the body to function properly, and you will immediately see the result.

Rule 2. 25% - 50% - 25%

The meaning of this rule is that you need to consume 25% of daily energy rate for breakfast, 25% – for dinner, and 50% – for lunch. This is due to the fact that a person is in active movement during the day and the body needs more energy this period.

dinner

Rule 3

sport before dinner

Before food intake, engage in active sports. The most effective time for sport is before having dinner. It has been established that exercise has a beneficial effect on appetite, reducing it. After playing sports, protein – the main builder of muscle tissue is better absorbed by the body. As a result of 5-week study, it was revealed that testees did not lose weight, however content of their fat deposits was reduced.

Thus, physical activity has a beneficial effect on fat level in the body and muscles.

Adhering to these three rules, you will improve both your health and your body shape.