Sports nutrition for beginners: where to start losing weight?

Sports nutrition for beginners: where to start losing weight?

Understanding the foundations: Why sports nutrition for weight loss?

Sports nutrition is not a magic tablet that instantly burned fat. This is rather a set of tools designed to optimize the diet and physical activity aimed at creating calories deficit, maintaining muscle mass and increasing energy during training. For beginners in fitness and weight loss, understanding of the principles of sports nutrition can significantly accelerate progress and make the process more effective and enjoyable. The key goal is not just to lose weight, but to change the composition of the body by reducing the percentage of fat and increasing the percentage of muscle mass. This leads to an improvement in metabolism, increased strength and endurance, and ultimately, to a healthier and tightened body.

First step: assessment of the current state and setting goals.

Before plunging into the world of sports nutrition, it is necessary to clearly understand your starting point and the desired result. This includes:

1. Determination of basic parameters: Measure your weight, growth, waist, hips and other key zones. Calculate your body mass index (BMI). This will give you the initial picture of your physique.
2. Analysis of food habits: During the week, lead the food diary, recording everything that you eat and drink. This will help to identify weaknesses in your diet, such as an excess of sugar, fats or a lack of protein and fiber.
3. Assessment of the level of physical activity: Evaluate your current physical activity. Do you play sports regularly, and if so, what? How many times a week and how long? If you are a beginner, start small and gradually increase the load.
4. Setting realistic goals: Determine how many kilograms you want to lose and for what period of time. Set small, achievable goals so as not to lose motivation. Remember that healthy weight loss is a loss of 0.5-1 kg per week.
5. Consultation with a specialist: If you have any diseases or doubts, consult a doctor or nutritionist. They will help you develop an individual nutrition and training plan, taking into account your features and needs.

Basic sports nutrition for beginners: Fundamentals of the basics.

After you appreciated your current state and set goals, you can begin to get acquainted with the basic additives of sports nutrition, which can help you in the process of losing weight. It is important to understand that this is not a replacement for good nutrition, but only an addition to it.

1. Protein: Protein is a building material for muscles. During losing weight, it is important to consume a sufficient amount of protein to preserve the muscle mass that helps to burn calories. Protein also contributes to a feeling of satiety, which can help control the appetite.

   • Types of protein:

     • Whey Protein (Whey Protein): The most common type of protein is quickly absorbed and ideal for reception after training.
     • Casein: It is slowly absorbed, therefore it is best suited for reception before bedtime. Provides a long feeling of satiety.
     • Soy protein: Plant protein is suitable for vegetarians and vegan.
     • Protein mixtures: They contain a combination of various types of protein, providing both quick and slow assimilation.

   • How to accept: Protein can be taken in the form of protein cocktails, added to cereals, yogurts or used for the preparation of protein bars and desserts. The recommended dosage is 1.2-1.7 grams of protein per kilogram of body weight per day.

2. Creatine: Creatine is a natural substance contained in the muscles. It helps to increase strength and endurance during training, which allows you to train more intense and burn more calories. Creatine also helps to increase muscle mass, which, in turn, accelerates metabolism.

   • Types of creatine:

     • Creatine Monogidrate: The most studied and affordable type of creatine.
     • Creatine Hydrochloride (HCL): It is better absorbed and causes less bloating than creatine monohydrate.
     • Creatine Ethyl ether (Cee): It is believed that it penetrates the cells better, but the studies have not confirmed this.

   • How to accept: Creatine is usually taken in a dosage of 3-5 grams per day, regardless of training. You can take with water, juice or add to a protein cocktail.

3. BCAA (amino acids with an extensive chain): BCAA are three irreplaceable amino acids: leucine, isolacin and valin. They play an important role in muscle restoration after training, reduce muscle pain and help prevent the destruction of muscle tissue during weight loss.

   • How to accept: BCAA can be taken before, during or after training. Recommended dosage-5-10 grams per day.

4. L-Carnitin: L-carnitine is an amino acid that helps to transport fatty acids to mitochondria, where they are used for energy production. It is believed that L-carnitine helps to burn fat and increases endurance.

   • How to accept: L-carnitine is usually taken in a dosage of 500-2000 mg per day, 30-60 minutes before training.

5. Omega-3 fatty acids: Omega-3 fatty acids are useful fats that are necessary for the health of the cardiovascular system, brain and joints. They also help reduce inflammation in the body, which can contribute to weight loss.

   • How to accept: Omega-3 fatty acids can be obtained from fatty fish, flaxseed, walnuts or taken in the form of additives. Recommended dosage-1-3 grams per day.

6. Vitamin-mineral complex: During losing weight, the body experiences an increased need for vitamins and minerals. The vitamin-mineral complex will help replenish the deficiency of these important substances and maintain general health.

   • How to accept: The vitamin-mineral complex should be taken in accordance with the instructions on the package.

7. Fiber: Fiber is an undigested fiber, which is contained in vegetables, fruits, whole grain products and legumes. It contributes to a feeling of satiety, improves digestion and helps to control blood sugar.

   • How to accept: Fiber can be added to cereals, yogurts, smoothies or taken in the form of additives. Recommended dosage-25-35 grams per day.

Proper nutrition: the basis of successful weight loss.

Sports nutrition is only an addition to proper nutrition. Without a balanced diet aimed at creating a calorie deficit, no additives will help you lose weight.

1. Creating a calorie deficit: To lose weight, you need to consume less calories than you burn. Calculate your daily calorie need and create a shortage of 300-500 calories per day.

2. Balanced diet: Your diet should be balanced and include enough proteins, carbohydrates and fats.

   • Squirrels: Need to preserve muscle mass and a feeling of satiety. Include low -fat meat, poultry, fish, eggs, dairy products and legumes in your diet.
   • Carbohydrates: Provide energy for training and daily activities. Give preference to complex carbohydrates such as whole grain products, vegetables and fruits. Limit the consumption of simple carbohydrates, such as sugar, sweets and white flour.
   • Fat: Important to health and hormonal balance. Choose useful fats such as olive oil, avocados, nuts and fatty fish. Limit the consumption of saturated and trans fats, which are contained in fried foods, fast food and semi -finished products.

3. Diet: Eat regularly, 5-6 times a day in small portions. This will help maintain a stable blood sugar and prevent overeating.

4. Drink enough water: Water is necessary for all processes in the body, including fat burning. Drink at least 2-3 liters of water per day.

5. Limit alcohol and sweet drinks: Alcohol and sweet drinks contain many empty calories and can slow down the process of losing weight.

Training: the key to effective weight loss and improvement of the figure.

Proper nutrition and sports nutrition are only half the success. Regular training is necessary for burning calories, increasing muscle mass and improving the figure.

1. Cardio training: Cardio training, such as running, swimming, cycling and walking, help to burn calories and improve the cardiovascular system. Start with 30 minutes of cardio training 3-5 times a week and gradually increase the duration and intensity.
2. Power training: Power training helps increase muscle mass, which, in turn, accelerates metabolism and helps burn more calories even at rest. Start with 2-3 strength training per week, paying attention to all basic muscle groups.
3. High intensity interval training (HIIT): Hiit is short, intense training that alternate periods of high activity with periods of rest. Hiit is very effective for burning calories and improving physical form.
4. A variety of training: Change your training to prevent the body from getting used to the load. This will help to avoid the plateau and continue to progress.
5. Rest and recovery: Do not forget about rest and restoration. The muscles grow during rest, so it is important to give them enough time to restore after training.

Common mistakes of beginners and how to avoid them.

Many beginners make mistakes that slow down their progress in weight loss. It is important to know about these mistakes and try to avoid them.

1. Insufficient protein consumption: Protein is necessary to preserve muscle mass and a feeling of satiety. Make sure you consume enough protein during the day.
2. Excessive calorie intake: To lose weight, it is necessary to create a calorie deficit. Follow your diet and make sure that you do not consume more calories than you burn.
3. Unrealistic goals: Set with realistic goals. Healthy weight loss is a loss of 0.5-1 kg per week.
4. Lack of planning: Plan your food and training meals in advance. This will help to avoid the temptation to eat something harmful or skip training.
5. Too fast results: Do not wait for instant results. Losing weight is a process that takes time and effort.
6. Comparison of yourself with others: Do not compare yourself with others. Each person is unique and progresses in their own way.
7. Lack of sleep: The lack of sleep can lead to an increase in appetite and a slowdown in metabolism. Try to sleep at least 7-8 hours a day.
8. Ignoring the organism signals: Listen to your body. If you feel fatigue, hunger or pain, let yourself relax.
9. Rely only on sports nutrition: Sports nutrition is only an addition to proper nutrition and training. Do not rely only on additives.
10. Fear of fat: Do not be afraid of healthy fats. They are necessary for health and hormonal balance. Limit the consumption of saturated and trans fats, but include useful fats in your diet, such as olive oil, avocados, nuts and fatty fish.

Psychological aspect of losing weight: the importance of a positive mood.

Losing weight is not only a physical, but also a psychological process. It is important to maintain a positive attitude and not give up at the first difficulties.

1. Positive thinking: Believe in yourself and your strength. See yourself that you can achieve your goal.
2. Support for others: Find support from friends, family or like -minded people. Communicate with people who support your goals and motivate you.
3. Self -motivation: Award yourself for achieving small goals. This will help you maintain motivation and move on.
4. Stress relief: Stress can lead to overeating. Find the ways to relieve stress, such as yoga, meditation or walking in the fresh air.
5. Forgiveness of oneself: Do not scold yourself for breakdowns. Everyone is mistaken. Just get up and continue to move to your goal.
6. Focus on progress, not perfectly: Do not strive for perfection. Focus on progress and rejoice at your achievements, even if they are small.
7. Diversity in the diet: Do not limit yourself too much. Diversify your diet and sometimes allow yourself small bonds.
8. Preview: Imagine yourself in the form in which you want to be. Visualization helps maintain motivation and faith in oneself.
9. Diary maintenance: Keep a diary in which write down your thoughts, feelings and achievements. This will help you track your progress and stay on the right track.
10. Appeal to a specialist: If you feel that you can’t cope with the psychological aspect of losing weight, contact a psychologist or psychotherapist.

Examples of diet for beginners (taking into account sports nutrition).

We offer several examples of diet, which can be adapted to their preferences and needs. It is important to remember that these are only examples, and it is best to contact a nutritionist to develop an individual food plan.

Example 1: A balanced diet with an emphasis on protein.

• Breakfast: Oatmeal on water with berries and protein powder (30 g of protein), a handful of nuts.
• Snack: Apple or pear.
• Dinner: Chicken breast (150 g) with a vegetable salad seasoned with olive oil, and brown rice (100 g).
• Snack: Cottage cheese (200 g) with cinnamon and fruits.
• Dinner: Baked fish (150 g) with broccoli and asparagus.
• Before going to bed (optionally): Casein protein (30 g).

Example 2: A diet using vegetarian protein sources.

• Breakfast: Tofu with vegetables (150 g) and whole grain bread.
• Snack: Protein bar.
• Dinner: Lenthic soup with vegetables and a salad of a movie with avocado.
• Snack: A handful of almonds.
• Dinner: Beans with vegetables and mushrooms, baked in the oven.
• Before going to bed (optionally): Soy protein (30 g).

Example 3: A diet with an emphasis on low -carb diet.

• Breakfast: Omlet of 3 eggs with vegetables and cheese.
• Snack: Avocado with shrimp.
• Dinner: A salad of chicken breast with vegetables and olive oil.
• Snack: A handful of macadamia.
• Dinner: Steering from salmon with colored cabbage.
• Before going to bed (optionally): Casein protein (30 g).

Important comments:

• Size of portions: The size of the portions must comply with your individual needs and level of physical activity.
• Water: Drink enough water during the day.
• Individual tolerance: Consider your individual tolerance of products.
• Seasonality: Use seasonal products.
• Variety: Try to diversify your diet.

Recipes of simple and healthy dishes for weight loss.

1. Protein pancakes: Mix protein powder, egg, milk and slightly baking powder. Bake in a pan like ordinary pancakes. Serve with berries and yogurt.
2. Smallness for weight loss: Mix protein powder, spinach, banana, almond milk and ice in a blender.
3. Salad with Kinoa and Avocado: Mix Kinoa, avocados, tomatoes, cucumbers and herbs. Season with olive oil and lemon juice.
4. Steam chicken cutlets: Mix chicken minced meat, egg, onions and spices. Form cutlets and steam.
5. Baked fish with vegetables: Bake fish with vegetables (broccoli, carrots, pepper) in the oven.

Final recommendations: Patience and constancy are the key to success.

Losing weight is a process that takes time, effort and patience. Do not wait for instant results and do not give up at the first difficulties. Be consistent in your actions and adhere to a plan for nutrition and training. Remember that a healthy lifestyle is not a diet, but a way of thinking. Change your habits gradually and enjoy the process. Good luck!

Further deepening: advanced strategies and additives (for more experienced users).

After you master the basic principles of sports nutrition and weight loss, you can proceed to more advanced strategies and additives. However, before experimenting with something new, make sure you understand how it works well and what side effects can be.

1. Thermogenics: Thermogenics are additives that increase thermogenesis (heat production in the body), which leads to burning more calories. They often contain ingredients such as caffeine, green tea extract and synephrine.

   • Cautions: Thermogenics can cause side effects, such as insomnia, anxiety, increased heartbeat and an increase in blood pressure. It is not recommended to take thermogenics to people with cardiovascular diseases, high blood pressure or anxiety disorders.

2. Carbohydrates and fat blockers: Blocks of carbohydrates and fats are additives that reduce the absorption of carbohydrates and fats in the intestines.

   • Cautions: Blocks of carbohydrates and fats can cause side effects, such as bloating, gas formation and diarrhea.

3. Appetite supplements: Addresses that suppress the appetite can help control hunger and reduce calorie intake. They often contain ingredients such as glucomannan and 5-HTP.

   • Cautions: Addresses that suppress the appetite can cause side effects, such as nausea, headache and dizziness.

4. Clotting of carbohydrates: Closing carbohydrates is a power strategy in which you alternate days with high and low carbohydrates. This can help improve insulin sensitivity and burn fat.

5. Interval fasting (if): Interval fasting is a power strategy in which you alternate the periods of eating with periods of starvation. This can help reduce calorie intake and improve metabolism.

6. Ketogenic diet: A ketogenic diet is a high fat diet, a moderate protein content and a very low carbohydrate content. This leads to the fact that the body begins to use fats as the main source of energy, which leads to burning fat.

   • Cautions: A ketogenic diet can cause side effects such as keto-grip (headache, fatigue, nausea), constipation and increased cholesterol.

It is important to remember:

• Before you start using any advanced strategies or additives, consult a doctor or a nutritionist.
• Start small and gradually increase the intensity and complexity of training and diet.
• Listen to your body and pay attention to any side effects.
• Do not rely only on additives. Proper nutrition and regular training is the basis of successful weight loss.

Progress monitoring and adaptation of the plan.

It is important to regularly track your progress and adapt the nutrition and training plan as necessary.

1. Diary maintenance: Keep a diary in which write down your weight, body girths, diet and training. This will help you track your progress and identify problem areas.
2. Photos: Take photos of your body every few weeks. This will help you visually evaluate your progress.
3. Fat mass measurement: Regularly measure the percentage of fat mass in your body. This will give you a more accurate picture of the change in the composition of the body.
4. Assessment of well -being: Pay attention to your well -being. If you feel fatigue, hunger or pain, adjust your nutrition and training plan.
5. Adaptation Plan: As you progress, you will need to adapt your nutrition and training plan. Increase the load on training, change your diet and experiment with new strategies.

Search for professional assistance: when to contact a specialist?

Although many people can successfully lose weight on their own, in some cases it is necessary to contact a specialist.

1. Medical readings: If you have any diseases, such as diabetes, cardiovascular diseases or problems with the thyroid gland, consult a doctor before starting a weight loss program.
2. Psychological problems: If you suffer from eating disorders, depression or anxiety, contact a psychologist or psychotherapist.
3. Lack of progress: If you do not see progress for several months, despite the fact that you adhere to a power plan and training, contact a nutritionist or fitness trainer.
4. Difficulties with motivation: If it is difficult for you to maintain motivation and adhere to the plan, contact a coach or coach on a healthy lifestyle.

The choice of a specialist:

• Doctor: Choose a doctor who has experience with people suffering from overweight or obesity.
• Nutritionist: Choose a nutritionist who has a license and experience working with people who want to lose weight.
• Fitness coach: Choose a fitness trainer who has certification and experience with people who want to improve their physical shape.

The final word: long -term perspective and maintaining results.

Losing weight is only the first step. The most important thing is to maintain the results in the long term.

1. Gradual changes: Make changes to your lifestyle gradually.
2. Regular training: Continue to train regularly.
3. Healthy nutrition: Adhere to a healthy diet.
4. Weight control: Regularly control your weight.
5. Search for support: Continue to seek support from others.
6. Enjoy life: Do not forget to enjoy life and enjoy the process.
7. Flexibility: Be flexible and ready to adapt your plan as necessary.
8. Positive attitude: Keep a positive attitude and believe in yourself.
9. Self -awareness: Be self -conscious and pay attention to your thoughts, feelings and behavior.
10. Acceptance: Accept yourself as you are, and strive for a healthy and happy lifestyle.

Remember that each person is unique, and there is no universal way to lose weight. Find what works for you and adhere to it. Good luck!