With summer approaching, many are thinking about how to get their figure in order. One of the keys to fighting body fat is creating a calorie deficit. However, it should be remembered that stress levels can also affect the body's metabolism.
Experts from the Doctor TV channel, in collaboration with nutritionists, have developed several important recommendations that will help you get rid of excess weight without subjecting yourself to grueling diets.
The first thing you should pay attention to is your stress level and the level of the hormone cortisol, which is produced during stressful situations. High cortisol levels can slow down your metabolism and prevent the breakdown of fat stores. Therefore, it is important to strive to reduce stress levels by avoiding fasting and stressful situations.
The optimal diet is three meals a day without snacking between meals and at night. This regimen promotes active fat burning and maintaining a stable metabolism.
When compiling a diet, it is necessary to take into account the regular consumption of protein products. Each meal, be it breakfast, lunch or dinner, should include a serving of protein foods ranging from 150 to 200 grams for men and 100 to 150 grams for women.
Endocrinologist Antonina Gureeva told specially for MedicForumwhy you can’t do without counting calories when losing weight in the abdominal area.
“Counting calories plays a key role in the process of getting rid of belly fat. Main The idea is to create a calorie deficit—to consume fewer calories than you expend. It is important to consider not only the quantity of calories consumed, but also their quality to ensure that the body receives all the nutrients it needs.”
Counting calories helps you estimate the amount of energy you get from food and monitor your diet. This avoids excess calorie consumption, which can lead to fat accumulation, especially in the abdominal area.
However, calorie counting should be measured and based on the individual needs of the body. It is important to consider factors such as age, gender, physical activity level and general health.
“When planning your diet, you should aim for a balance of macronutrients – protein, fat and carbohydrates. This will help provide the body with all the nutrients it needs, while maintaining a calorie deficit for burning fat.”
In addition to counting calories, it is also important to pay attention to the quality of food. Eating fresh, whole foods rich in vitamins, minerals and antioxidants helps improve metabolism and reduce belly fat.
“Regular exercise, especially aerobic and strength training, will help speed up the process of burning belly fat.” , improve overall health and reduce the risk of developing cardiovascular diseases.”
Earlier, MedicForum wrote about the benefits of flax seeds.
Important ! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.