Sport is definitely an essential part of healthy weight loss. Exercise not only helps you lose weight faster, build muscle mass and tone your skin, but also improves your physical well-being. However, in order to achieve all this, it is essential to practice good nutrition when exercising.
Proper nutrition when exercising has its own nuances and subtleties, which means that you’ll need to make adjustments to your diet, so that the training process is easy and painless. So, what you should definitely know.
Watch your diet and calorie intake. One of the biggest mistakes in nutrition and training is grossly restricting your daily caloric intake. Having reduced their diet and started training, many people do not understand the lack of energy and persistent unwillingness to continue the process that was started. Remember that exercising requires additional energy for the exercise itself and for recovery afterwards. Our bodies continuously consume about 1200-1500 calories to sustain life, although this differs from person to person depending on your weight. The general rule of thumb is 1 kilocalorie per kilogram of weight per hour. For women, it is customary to take 0.9 kilocalories. So, a woman with weight of 60 kg will spend 0,9*60*24=1296 kcal per day only on processes of vital activity of an organism. Now you understand why you should not limit your diet so much. During sporting activities, you can increase your daily calorie intake by 15%-20% per day, then your body will not feel so stressed.
Maintain a balance between proteins, fats and carbohydrates. A healthy diet during sporting activities must include proteins, fats and carbohydrates. Protein is an essential building material for our muscles. Protein contains amino acids that are essential for your body to regain muscle mass after exercise, so it must be in your diet. Sometimes it can be difficult to get the right amount of protein from food, then you can resort to protein shakes. There’s a wide range of protein available so it’s easy to find the right one for you. Equally important is carbohydrate intake during fitness sessions, as you’re bound to need energy. And of course, don’t forget healthy fats.
A good diet depends on what you’re aiming for. Have you ever seen a diet that consists mainly of protein? Have you ever had a menu where the carbohydrate content takes precedence? Surprisingly, in both cases it was the right diet, the only difference was the goal!
Skipping meals is not recommended. It is extremely important to follow your diet regime. You should have at least 5 meals a day, and skipping meals is not an option. Breakfast is a must! This is the meal that starts our metabolism and it is very important if you want to lose weight. Try to take ready-made food with you so that you are not tempted to snack on junk food.