You wondered whether you ever wondered why some people have a beautiful slim and fit figure, while not applying to this effort visible and others regularly sit on diets, exhausting themselves in the gym and still not achieve the desired result?
Factors affecting the metabolism: proper nutrition, physical activity, healthy sleep.
Needless to say that when you reject a total amount of fat from a healthy (for a natural person) standards, the metabolic processes in the body are also beginning to flow differently. In particular, because the cage body produce hormones that affect the regulation of functions of the body. According to statistics, only 10% of people are distinguished perfectly healthy ratio of fat and muscle tissue in the body. Most, especially the people who lead a sedentary lifestyle – make up the remaining 90%. That is, have a higher percentage of body fat and a distinct lack of muscle mass.
Beautiful healthy and slim body – the result of the metabolic processes of the body flowing properly, without disturbances and deviations. But excessive fullness, as well as excessive thinness – a clear sign that some kind of “gear” out of order and established mechanism has failed.
In this article we will look at such an important factor as – proper nutrition.
In any case, I note that people with chronic diseases of one kind or another health problem before you take any steps necessary to consult with your doctor.
The components of nutrition
“We are what we eat”. This phrase is quite trivial biological explanation. Our body is built of the material that we consume with food. Proteins, fats, carbohydrates, vitamins and minerals (micro and macro) – all this is necessary for us to build our body’s cells.
Meals should be frequent
Why? Taking food every 3 hours, you eliminate the occurrence of the state of “fasting”, which causes our body to take nutrients from the cells of the body and slow down metabolism.
In a normal diet during the day, in the evening you will not want to go to storm the refrigerator and emptied it to the last bite.
As a snack between meals you can eat an apple, a salad, a bit of cheese or a couple of loaves.
How to achieve? By purchasing products for snacks, lay in their places of everyday living. Place the stack of loaves and a few apples in the locker at work, in the glove box in the car, fill fruit beautiful vase at home, put some nuts or a couple of fruit bars in your bag.
Refrain, however, from the purchase of long-term storage of yogurt and sweet curds. Uses they will not bring just a few extra pounds in the long term. Choose natural products with a minimum of additives.
Do not fast, and if you do not eat in the main meals more than necessary.
Meals should be regular
Why? Over time, the body gets used to the fact that nutrients come without fail and hunger does not threaten him, out of the state of stress and cease to create fat reserves for a rainy day. In addition, regular diet to a certain time will be allocated the right amount of digestive enzymes for the best assimilation of food.
How to achieve? Try to eat in the same time. Sign a tradition: breakfast, for example, at eight in the morning, have a bite at eleven, dine at two, and so on. Only at first it will be difficult. You quickly get used to.
Do not skip breakfast. It is most important for the body’s food intake. This morning, your metabolism is most intense.
At this time, you can fearlessly eat foods high in carbohydrates. Whatever you eat, your body will process into energy. In the evening, the metabolism slows down, and eaten a sandwich before going to bed you will take pride of place on your waist.
In the evening, better to eat food low in carbohydrates. For example fish, vegetables, or dairy products.
Meals should be balanced
Why? To build a house need a building material. It is unlikely that you will please the home, which has a hole instead of a wall (bricks did not have), the roof fell in some places (beams rotted, and there is nothing to replace), and from the walls of plaster layers of leaves (delivered with an excess).
We do not build a house, and much more complex system – your own body. They have one for life, we will not be able to sell it and buy a new one. Therefore, refer to the vessel of his soul should properly – gently and respectfully.
In order to be healthy, the body must not lack in the necessary building materials: proteins, fats, carbohydrates, water, micro-and macro.
What happens when we do not have enough of a substance? First, the body will try to get the right material from its own reserves. When they exhausted – will “turn off” and “slow down” the secondary functions of life, providing the most important resource. Can we survive without beautiful hair and strong nails? Of course we can! So in terms of scarce resources on the hair and nails can be “saved”.
Therefore, at the first sign of “crisis” (chronic fatigue, split hair, exfoliating nails, dry skin, muscle cramps, etc.) do not delay a decision for tomorrow. Examine your own body, understand what it lacks and try to make up for this deficiency. To learn exactly how to do a lot of written literature.
How to achieve? Organize your meals so that the body receives all the necessary nutrients, vitamins, micro- and macro-nutrients – not an easy task.
Ideally for the compilation of verified nutrition program, you must do all of the tests, to reveal the individual characteristics of digestion, take into account the chronic diseases (if available), way of life, the level of physical activity, stress and much more.
Is it possible to do this without professional help? Hardly. And how to do in this situation?
There are a few universal rules of a balanced diet, which each of us can fully comply. In the absolute majority of people exchange processes take place in an identical manner, obeying the well known to the general laws. Knowing how to construct the system, it is quite possible to manage.
- First of all, try to vary your diet as much as possible. Do not eat pasta or one week of porridge. Buy a variety of products and do not be lazy to cook. Ready-to-eat convenience foods, pass through such manufacturing processes that destroy the bulk vitamins.
- About a diet at any of their manifestation forget, how about a terrible dream. The lack of certain substances in the body is required to be reflected in your appearance. Do not Forbid Me nothing. So you just create unnecessary stress for the body, and then still fail. Little by little, you can have it all. The key word “little” because the excess is no better than a drawback.
- Remember the food pyramid. It shows, in what ratio, and what foods should include a healthy diet. Print out and hang on the fridge.
- Turn further in your diet vitamins, micro and macro elements.
- Eat often and regularly.
- Drink at least 2 liters of water per day.
And most importantly – be calm and consistent, do not panic if something does not turn out right. In the critical confidence and common sense.
A good metabolism requires anyone. And for people involved in fitness and active lifestyle nutrition question becomes particularly relevant. Spend a bit of time this side of your lifestyle, and believe me, you’re sure to be rewarded.
In subsequent articles, we will consider such factors that affect the metabolism of the human body as a healthy sleep and physical activity. The last factor, however, in its broadest sense, a large part of the articles on our website.