1. Give up diets

To achieve a lean body, people often go on low-calorie diets, exclude important nutrients from the diet, starve. This brings results, but temporary: weight quickly returns. And sometimes he takes with him even more extra pounds and health problems.

To ensure the work of internal organs, maintain a constant body temperature and muscle tone, energy is needed. It is measured in kilocalories. For normal vital activity a man needs about 2,500 calories per day, and a woman needs 2,000. These are average data: an individual value is calculated taking into account age and anthropometric parameters.

2. Watch your diet

Nutrition should be balanced and include proteins, fats, carbohydrates, vitamins, macro- and microelements.

According to American nutritionist Robert Haas, optimal The daily diet consists of 50% carbohydrates, 25% protein and 25% fat.

Fats

They help the body assimilate vitamins A, D and E. Fatty acids are divided into three groups: saturated, unsaturated and trans fats.

Saturated fats won’t hurt you as long as you don’t exceed your calorie allowance. But trans fats are worth avoid: They increase the risk of cardiovascular disease. These substances are abundant in cakes, cookies and bread.

Unsaturated fats are involved in the construction of new cells, the production of hormones and water metabolism. Some fatty acids, such as omega-3 and omega-6, cannot be synthesized by the body. We can only get them from food. These are found in avocados, olives, olive oil, nuts, sea fish.

Squirrels

The building material of the body, and not only for cells, but also for enzymes and hormones. Proteins help build muscle, have strong bones, beautiful hair and nails, and maintain immunity.

Proteins are animal (lean meat, fish, eggs, dairy products) and vegetable (beans, nuts, seeds, broccoli, green peas, corn). It is advisable to include both types in the diet, because each contains different beneficial substances.

Scientists recommend consume about 0.8 grams of protein per kilogram of weight per day.

Carbohydrates

Major energy supplier. Carbohydrate-containing foods should form the basis of the diet – 50%. Don’t let this number fool you: it also includes fiber, vitamins, and minerals. They are often concentrated in carbohydrate-rich foods.

Carbohydrates share into simple (or fast) and complex (slow). The latter split for a long time and give a long-term boost of energy. So, it is better to eat them in the morning, so that until lunch you remain full and full of energy. For breakfast, porridge or muesli is perfect.

Simple carbohydrates are quickly absorbed and provide an instant energy boost. They are indispensable when you need to cheer up and recover. For example, if you eat a few slices of chocolate after a workout, you will relieve fatigue like a hand. The fact is that sugar during digestion is broken down to glucose, and this is the same simple carbohydrate – a source of instant energy.

But you should not get carried away with this kind of substance, otherwise rises appetite, which can lead to overeating.

3. Eat at the same time

Imagine: all day you were spinning like a squirrel in a wheel, ignoring hunger. In the evening we finally got to food – we ate everything and a lot. An exhausted body is not up to counting calories. Shortly after dinner, you went to bed. Such eating behavior leads to an energy imbalance and, as a result, to excess weight. Since a person spends less energy than he consumes.