The issue of losing weight takes women at any time of the year, but the most active time is post-New Year's, when “it's time to lose weight by spring”. And then there are many other questions - what to eat, how to cook, what diet to choose, why not a cake?
Slimming products
To begin with, losing weight in our little body begins at the moment when we absorb less energy than we spend, so you can eat anything. Then the question arises - why is it so? And because the quantity of products is important. There is one very important parameter that we will talk about - daily calorie intake. To calculate it, there is a formula
For women: (10 × body weight in kg) + (6, 25 × height in cm) - (5 × age in years) - 161.
For men: (10 × weight in kg) + (6, 25 × height in cm) - (5 × age in years) + 5.
According to this formula, using our parameters, we get the base value - the basal metabolic rate. Then we multiply by the coefficient of physical activity and we get the number of calories that we need to consume per day.
And now - confirmation of the key idea. We only lose weight when we create a calorie deficit. That is, you can eat anything, the main thing is a calorie deficit.
Products for a quality body
With weight loss, it is more or less clear, now let's talk about the quality of the body - we are what we eat. For a beautiful toned body, you need to eat protein - it builds muscles. The approximate ratio of proteins, fats and carbohydrates: 3/3/4. We need fats for normal hormonal levels. Carbohydrates are our energy and mental health.
Very often, those who lose weight begin to exercise additionally in order to create a greater calorie deficit. This is often an excuse to throw in a couple hundred extra calories. The worst mistake you can make. Let's make it clear - we continue to eat as before, but add training. This will create a greater deficit and provide a beautiful body shape.
The benefits of protein are also indicated by the fact that we need it for the formation of collagen and elastin - substances that provide the skin with skin elasticity. By the way, this is precisely why we must drink plenty of water. We also need water to get rid of edema. As paradoxical as it may sound, it works.
Does it make sense to list products? Basically, no. You can eat anything - the main thing is to keep within the calorie content and the ratio of macros. The first is for getting rid of excess weight, the second is for a quality body.
There are some foods that should not be abused, for example, fast food, abundantly salty foods, foods with flavoring enhancers, low-quality “meat products” - sausages, sausages, sweets. The last point is rather arbitrary, since the main harm is that fast carbohydrates can retain water - about three grams of water per gram of carbohydrates.
In winter, we especially want carbohydrates - to warm up faster (as the body thinks) and throw in a piece of cake with tea in the evening - home gatherings, holidays. You should not be led by such desires - simple carbohydrates are very insidious. You cannot refuse such gatherings - cook yourself. Curd and jelly desserts are what you need in such cases.
