Weight loss reduction diet - how to create a diet?

Weight loss reduction diet

The two most important processes affecting weight loss are considered to be changing eating habits and increasing physical activity.

Diet aims to provide the body with only the necessary nutrients (in the best possible quality), vitamins and minerals. Training, on the other hand, is responsible for muscle development and fat burning.

There are many ready-made diets and training plans on the Internet. It is worth using those that are healthy and balanced (in the case of diets) and based on aerobics (in the case of workouts). Also on our website you will find many other publications on weight loss, where we describe dietary and training assumptions in much more detail.

How to create a reduction diet for weight loss?

It is obvious that no ready-made diet can replace an individually tailored menu. Creating your own reduction diet has the advantage of an ideal calorie balance (it should be adjusted to your age, weight, height and level of physical activity) and the possibility of using your favourite products (this is crucial for your motivation to lose weight).

In order to create a reduction diet, we first need to familiarise ourselves with the key principles, namely:

The diet must be balanced based on CPM (total metabolic rate).

There must be room in the menu for wholesome sources of protein (lean meat, fish, dairy products), complex carbohydrates and healthy fats.

Meals must always be consumed at the same time.

You should eat every 2-3 hours, which obviously makes the number of meals per day between 5 and even 7.

The intake of mineral water should be increased to 3-4 litres per day.

Going further, we must remember to use products that are as natural as possible (unprocessed). It is a good idea to buy food at local markets and stalls.

How to create a training plan for weight loss?

Similarly to dietary assumptions, the training plan should be "tailor-made". Yes, "ready-made" products can also be effective, but nothing can replace individually tailored training.

First of all it is necessary to understand that aerobic exercises should form the basis of reduction training. The best example of this type of training is:

• cycling
• running
• swimming
• roller skating

The choice of form should be based on our motor skills, health condition and preferences (this is important for motivation).

We should also remember 3 key principles:

Training must be done regularly, otherwise its effectiveness will be severely limited.

A single training session should not be shorter than 45 minutes. This is due to the fact that the body uses stored fat only after a certain period of time.

The training intensity must not be less than 60% of your max HR (maximum exercise heart rate).