The basic rules of weight loss for men

Many men think that the fat, protruding abdomen, combined with a double chin, no problem, but maturity is a sign of stable family ties. But looking at the slim counterparts, I don't want to follow the example? In addition, most women think big belly, a double chin attractive.

I would like to note that rational and proper nutrition, it is advisable to not only maintain a good physical condition, but also the prevention of the diseases of the cardiovascular.

Major mistakes in nutrition

The rules of weight loss
  • Eat more than necessary. We should not continue to eat, if it's saturation, but the food on the table. This function is borrowed from our ancestors, who ate my fill, I don't know when it will be lunch next time. Often this habit comes from childhood when the boys teach you: how to eat a lot, to be strong, but big.
  • A number of "heavy" food. A lot of men feel that the broccoli, steamed fish – food for the poor, more dumplings, bacon, fatty meat, white bread, mayonnaise, and everything that is high in calories, but fast saturated fatty acids. Of course, calories is needed, but not in such large numbers.
  • Snacking in front of the computer (TV). Often they turn into a complete meal, while the man considers, that such food is only one of the teeth. The danger lies in the fact that the bite TV or the computer, you lose the sense of proportion.
  • The consumed alcohol. A seemingly harmless beer (still in the bottle after a hard day) awaken the appetite and reduces the feeling of satiety. The calories to down the alcohol completely volatilize, especially in combination with sugar, which contains the sugary drinks (fruit juice, lemonade, etc.). Because it is, as a rule, deterioration of metabolism, and the body is dry.
  • Sport removes the effects of improper nutrition. It's naive to think that sport activities bring the desired results if before-and-after of them to continue to eat incorrectly. This fact was confirmed by the study. If you regularly go to the gym, of course, better blood circulation, but the weight will not go away. The need for a comprehensive program: diet + sport.

Three main reasons for a big belly:

  • The sedentary lifestyle. Most of the time male migration between the chair seat, sofa (leaning became weaker).
  • Changing hormonal levels. This can happen with age, or stressful situations (deposited fats in the thighs, abdomen).
  • Poor nutrition. This item includes: overeating fast food, high calorie drinks (usually a deterioration in physical form).
Biscuits

The deposition of fat in the body not only to not give any advantage, but a sign of the predisposition to diseases like diabetes, high blood pressure.

The expert made the calculation: if the growth of 170 cm, waist 94 cm, the risk of middle disease. When your waist reaches or exceeds, 101 cm, the risk is high.

Many people wonder: "What can I do to lose weight?". The answer is simple – diet and exercise. In addition, the products are certainly not just useful, if you are the target. They need the magnesium, the zinc, the productive formation of testosterone, and supports the circulatory system.

Foods containing zinc:

  • fish, other sea;
  • sunflower seeds (helianthus, pumpkin);
  • sesame;
  • lens;
  • boiled beef;
  • cocoa;
  • barley and oats;
  • the berries are fresh, especially the blueberries, raspberries.

Foods containing magnesium:

  • dried fruits;
  • cocoa;
  • buckwheat;
  • bread wholemeal;
  • flour of soybean;
  • the beans.

A strict diet is not for men?

Fish

Many people think that a strict diet, not for them. It's annoying, monotony, the need to control himself. However, not necessarily all the time, clear time, for example, for Breakfast eat only buckwheat. The diversity of the diet, which healthy food evaluation. So they desire different combinations of food. In addition, the number of meals is the same as the normal mode for most people 3 times a day.

The options for a healthy Breakfast

Most of the nutritional should be taken into account that the Breakfast is the only option, if you can eat more normal portions. Also beneficial, if people eat Breakfast at the family table. The wife will be able to control the quantity, but the quality of food.

I noticed that the men who had breakfast at home, rarely observed in the overweight than those who prefer the Breakfast at the cafe on the way to work, or fast food.

The healthy breakfast is the right way to improve your physical stamina, health. We offer the variants:

  • wholemeal toast with a spread (mix vegetable oil, butter) or cottage cheese herbs;
  • the oatmeal with the skim milk, fresh fruit, or fruit;
  • the air-omelet with vegetables (you want to cook in a Teflon pan, adding no more than 1 teaspoon of olive oil);
  • toast, tomato, avocado, and thinly sliced bacon;
  • 2 boiled eggs, wholemeal bread.
  • For breakfast you can drink a vegetable smoothie, such as carrots, broccoli, celery.
  • Supplement Breakfast can be fruit juice or tea is better, green. But if you want to drink coffee after breakfast.

Food during the day

The day is best to eat the soup. It not only nourishes without overloading the calories, but also good for the stomach. After the soup you can eat roasted vegetables, lean meat, vegetable salad. Food does not need to drink in order to not complicate the digestion, since the liquid decreases the consistency of the gastric juice. It is recommended to drink 30 minutes after a meal.

The dinner must be no later than 2 – 3 hours before bedtime. The evening meal provide the protein, but low fat food, vegetables salad. As the proteins or the corresponding lean meats, tofu, fish, other sea.

What can you do the diet

Metabolism was complete, every day to drink plain water. The recommended intake of 2-2. 5 liters per day. To effectively producitur the testosterone, and the heart, the blood vessels functioning without breaking, you need protein, calcium, vitamins: A, b, C, D, E. In this regard, to fully restrict yourself to the meat impossible. It is important to choose lean.

We have to give the semi-finished products, fast food, sauces in the stores, because large amounts of sodium and sugar. I don't proper diet as well as food made of oil. But a celebration of the food on the grill.