Hello!
If your question is: How to lose weight?
The answer is simple - proper nutrition, good sleep and exercise!
Physical exercises are not presented in this application, but you can always find them in the merket.
Applications for sleep - everything is simple, just sleep for 7-8 hours, go to bed at the same time, air the room before going to bed and watch your body position.
Well, in the matter of nutrition, use this application with a simple calculation of calories, a tracker of water consumption and these simple rules:
1. Eat often
Frequent meals, an average of 5+ meals per day every 2-3 hours. This helps speed up the metabolism!
2. Dose
In the first half, carbohydrates (grains, vegetables, fruits, honey) prevail, in the second half - protein foods (meat, fish, dairy products).
3. Control time
The last meal is 3-4 hours before bedtime, i.e. if you usually go to bed at 23:00, then dinner should be at 19-20 hours. If at this time you begin to workout, then after a workout you can eat a light vegetable salad, an apple or yogurt.
4. Do not forget the basis
Main foods: vegetables, fruits, cereals, lean meat, fish, eggs, dairy products, nuts, honey, bread.
5. Diversity
The diet should be as diverse as possible: different permissible combinations of products and methods of preparation.
6. Carbohydrates to be!
50% of the diet (about 250 g) should be carbohydrates: cereals, vegetables, fruits. Fast carbohydrates, that is, sweet (honey, dried fruits) should be 20% of all carbohydrates and this is about a handful of dried fruits (50 g of the product) and 1-2 tablespoons of honey (30 g).
7. About proteins
25% of the diet (100-150 g) should be proteins: lean meat, fish, egg whites, dairy products.
8. Fats
25% of the diet (50 g) should be fats: vegetable oils, fatty fish, nuts. Eating animal fat (fatty meat, milk fat) should be minimized.
9. Daily rate
It is important to use your daily calorie intake! If the goal is to lose weight, then the deficit in calories should be no more than 25%. Your daily calorie intake can be calculated using the Harris-Benedict formula:
(655.1 + (9.6 × weight in kg) + (1.85 × height in cm) - (4.68 × age)) and multiply the resulting number by 1.3 if low physical activity during the day; 1.5 - average; at 1.7 - high.
10. Water
It is important to use your daily water intake.
The app will help:
★ Control your diet
★ Calculate the rate of calories, zhbu (fats, proteins, carbohydrates), the rate of water consumption
★ Find a simple recipe for making a tasty first or for example a healthy vegan salad
★ Learn more about popular diets (Dukana, protein, French, Japanese and others)
Everything is very simple:
- Indicate gender, height, weight, age, daily physical activity.
- Mark your daily diet.
- The app will determine the rate of calories, fat, protein, carbohydrates and water.
- Offer recipes with pictures and descriptions.
Over time, you can produce calorie counting yourself without the help of the app, just watch your diet, eat a variety of foods, in small portions, at the same time and drink water.
Have a nice day! Or evenings, as lucky ?
