How to eat when training for weight loss

Not always regular and persistent exercise lead to weight loss. Eat after a workout of cakes and pies, to eliminate the extra pounds, it is impossible, because the consumed calories are several times can exceed an indicator of the cost of energy. Therefore, to lose weight, start eating well. But when preparing a diet diet always keep in mind that there are foods that should be eaten for a certain amount of time to exercise. There are foods that you should eat directly after a workout for weight loss.

The bases and the principles of nutrition

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

food-in-training

The basic concepts of good nutrition:

  1. Variety. It is important that the food during and after the balanced diet, 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 substance is introduced into the diet of a sufficient amount of grains, vegetables, fruits, legumes.
  2. A constant in programming. Daily you should eat at the same time, in order that the loss of body weight is used for the processing of products at certain times. But let's not forget that the last time that the power hold for 3 hours before you go to sleep.
  3. Frequent and split meals. Some people believe that to lose weight faster on the workouts, should eat less. But it is not so, if you want to lose weight during workouts, you eat, including snacks, up to 6 times a day.
  4. Small portions. The average capacity of the stomach of humans is 250 ml, therefore, adhering to proper nutrition, it is not necessary to eat more food in order not to overload the digestive system, the evidence of his resistance.
  5. Daily caloric. For weight loss you need to consume calories per day were less expendable. If you exercise at the gym or lead a passive way of life– keep this in mind when counting your daily calories. To control the intake of calorie will help in weight loss daily, preferably conducted on a daily basis.
  6. Avoid foods that are harmful. The stomach is not a dustbin, so that it was not worth to invest in it. Chips, tomato sauce, hot dogs, mayonnaise, sugar, beer, and similar food nothing, but the damage is not lead the body. On the basis of this 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 is the key to a healthy life. Vegetarian food has many advantages: a large number of substances quickly and fully digested, cleanses the intestines of toxins that contains a high amount of fiber. Daily intake of fruits and vegetables for weight loss is equal to 750
  8. The body needs water. Speaking of this, everywhere, but people don't listen to the instructions of the doctors and nutritionists. For good health and rapid weight loss during exercise drink a day to 30 ml of water per kg of body weight. Not included in the quantity of liquid tea, coffee, milk, fruit drinks and other beverages. The water stimulates the metabolism, improves the metabolism, clean toxins from the bowel.

How to eat before workout to lose weight

Women in sport wants to become the owners of a slender figure. But if you don't consider the right nutrition program before and after the training, the effort for weight loss easy to reduce to "no". Proper diet during the workout in the gym involves a clear definition of last meals to lose weight faster, permanently secure the result.

fruit

Why is it important to eat before exercise? The body needs a certain amount of energy during the classes for the weight loss to burn a lot of calories. For the strength training, the muscles are experiencing a heavy load, therefore, require more energy, the main source of which is carbohydrates. In the absence of basic physical burden on the internal organs, and to burn the fat of the empty stomach, is difficult. Visit exercise for weight loss with a full stomach is not worth it. Eat reasonably necessary, because its objective is not a work of wear and tear of the body, and effective weight loss.

The perfect way to lose weight is to eat before class, 2 hours of food with a lot of carbohydrates and drink a Cup of coffee, because caffeine promotes the burning of fat. After a small load of carbohydrates for the body will have the strength and the power, and cardio exercises, and to get the lack of energy, for example, at the time of forming an endomorph, the body will break down fat stores. Caloric intake prior to exercise for weight loss should not exceed for men and 300 kcal for women – 200 kcal to start the metabolism.

Food before exercise:

  • Easy porridge (oatmeal or buckwheat).
  • Salad of vegetables.
  • The fruit (excluding bananas, dates, grapes).
  • Bread or whole wheat toast.

It is possible to have during a workout for weight loss

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

Nutrition after 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 the school there is the so-called protein-carbohydrate window, energy continues to be exhausted.

The diet of after of the training involves abstinence from food at 1.5 to 2 hours to fight your fatty tissue more effectively in the past. Those who do not tolerate the feeling of hunger is allowed to eat a green Apple to knock down the appetite, but nothing more. He preferred to eat 2 hours after a workout is a lean meat, omelettes, fish, low fat cottage cheese. As a garnish it will be useful for vegetable salads, salad with unrefined oils.

As the carbohydrates are metabolized during the exercise in the first place, after an active workout for weight loss should be avoided in living molecules, which are released during power loads, have not ceased to divide and not come back. If you are regularly at the end of the night, the best is to follow in the light of the diet in the form of cottage cheese and tea, and if early in the morning (at 5 am), after eating a bit of fruit and drink coffee for half an hour before the class.

Example of menu for a week

To make the menu for weight loss is the same for all – is not easy, because you need to take into account the gender, age, weight, calorie consumption per day, number of workouts per week individually. It is also advisable to take into account and eating habits, a balanced diet and bring pleasure to the person. Not everyone eat pre-workout in the morning, he hated the oatmeal, so that the process of rapid weight loss will be interrupted. We offer approximate 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, steam, stew, fruit.
  • Dinner — soup, fish, bread, bran, herbal tea.

Tuesday.

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

Environment.

  • Breakfast — baked Apple, oatmeal, organic coffee.
  • Lunch homemade yogurt with nuts.
  • Lunch: fish soup, pies, mashed potatoes, fresh juice.
  • Dinner — stew of vegetables, meat, tea with a spoon 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 — porridge of rice with honey and milk, organic coffee.
  • Lunch — a banana, a Cup of yogurt.
  • Lunch: vegetable soup, goulash, mashed peas, fresh juice.
  • Dinner — salad of raw vegetables, boiled chicken, tea with honey.

Saturday.

  • Breakfast — cheese omelette, toast, cocoa and chocolate.
  • Lunch — yogurt, jam.
  • Lunch — chicken broth with egg, salad, juice.
  • Dinner — cooked chicken breast, mashed potatoes, tea.

Sunday.

  • Breakfast — oatmeal, organic coffee.
  • Lunch — a glass of fresh yogurt, vegetables and cookies.
  • Lunch: Soup made of buckwheat, meat in the oven with vegetables, fruit juice.
  • Dinner of rice, boiled fish, vegetable salad, tea with honey.

Drinking regime during the class

During the sessions for weight loss, it is important to avoid dehydration. The amount of fluid ingested during power or aerobic exercise depends on the duration and intensity of training, so that each person needs an individual plan of water consumption. During sports it is better to focus on their own feelings and not to forget to drink during sports, because excessive water can negatively affect the full muscular effort.

It is better to drink water during exercise for weight loss in small portions, holding briefly in her mouth, and then the thirst will disappear faster. For the proper lose weight training, use carbonated water at room temperature. Do sports drinks are allowed during an intense power loads for the weight loss.