Have you ever wondered why the same diet and the same exercise will help one person lose weight and be completely useless for another? Is Your Diet Good For You?

Many of us are skeptical about universal weight loss programs. And it is right! Such a generalized approach absolutely does not take into account your individuality! Therefore, it is not surprising that all these diets do not achieve the expected effect. They only divert our attention from the most important thing – our health and well-being.

The key to success is individuality! Each of us has what is called the basal metabolic level (BMS), that is, the basal metabolism. The causes of excess weight and many other health problems are metabolic disorders (metabolism).

Metabolic processes for each of us proceed in their own way. Therefore, the same foods, vitamins and minerals will have different effects on different people. Someone can eat fat and sweet without restrictions and not get better, but for someone just one cake will immediately affect weight and well-being.

There is hardly a diet that will be equally effective for two different people.

Here are some simple rules that will help everyone optimize their metabolism:

1. Have breakfast. In the morning you wake up after a long break in food intake. Skipping breakfast means your metabolism slows down – not the best way to start the day! In the morning, the body needs protein, nutrients and water. Avoid sugar and simple carbohydrates. Have breakfast no earlier than 45 minutes after getting up.

2. Get moving. Even if your brain resists, your body loves physical activity. Physical exercise optimizes metabolism for several hours and after you have finished them. Optimal – 30-45 minutes of exercise per day, and preferably in the morning after getting up, which not only optimizes metabolism, but also strengthens the heart muscle.

3. Keep a food diary. This will help you be honest with yourself about what you eat.

4. Drink water. We need water for normal metabolism. You need to drink 6-8 glasses of water a day, if there are no medical contraindications.

All metabolic processes occur in the aquatic environment. Water removes waste from the body and regulates digestion. Lack of water slows down processes of natural purification of the body and causes constant self-poisoning of cells, tissues and organs. An increased accumulation of so-called “slags” is found in people who chronically “do not finish drinking” water.

5. Train your muscles. Over 10 years, the average man and woman between the ages of 20 and 50 lose 3 to 5 kg of muscle and add 3 times more fat as metabolism slows down over the years. This explains the spreading of the figure with age. Accordingly, you need to change your eating habits and build muscle mass, otherwise fat will accumulate. The best way to lose weight is to gain muscle mass. Muscle mass burns 5 times more calories than fat.

6. Stop fasting. Why is food not the enemy? The key to weight loss is simple: eat fewer calories than you burn. However, some people go to extremes and begin to think of food as the enemy. Only a twisted mind could think that by not eating, a calorie deficit is created that helps with weight loss.

In fact, it takes calories to burn calories.

When you don’t consume enough calories to support your body’s daily functions, your body goes into a panic because you don’t have enough food. It reacts by slowing down its metabolism and digesting more food instead of using it for energy. When you eat regularly, your metabolism speeds up, and calories consumed are used up instead of saved for the future.

7. Get enough sleep. 8 hours of sound sleep (in complete darkness). Lack of sleep provokes a slowdown in metabolism, and consequently, weight gain is a fact. It has also been found that a person who does not get enough sleep eats more. The reason is that lack of sleep causes the brain to feel a lack of energy, and it requires more calories. Therefore, after a sleepless night, it seems that you can eat an elephant!

8. Include protein in every meal. Protein helps control hunger. When protein is digested, the brain receives a signal that hunger has become less. Another benefit of protein is that it optimizes your resting metabolism while maintaining muscle mass.

With age and in the absence of exercise, muscle mass is reduced, so maintaining physical fitness is important for burning fat and maintaining an optimal metabolic rate. Protein also contributes to a much slower rise and fall in blood sugar and insulin levels, so you can avoid “sugar spikes” after eating sweets without an appropriate amount of protein.

9. Include vitamins and antioxidants in your diet. The diet of a modern person is sorely lacking in vitamins, polyunsaturated fatty acids, minerals, trace elements, dietary fiber, but to obtain them in the right amount, an excessive amount of varied food is needed, which inevitably leads to overeating and illness. The simplest solution – eating less – exacerbates the deficiency of vitamins, minerals and other substances that you get from food. As a result of this “starvation” your metabolic problems increase. Therefore, a modern person is forced to add special nutritional supplements to the diet.

10. Eat as much variety of vegetables and fruits as possible. Choose fruits and vegetables with rich colors. For maximum benefit, you need at least 5 servings per day.

11. Don’t eat at night. Especially harmful is the habit of eating tightly at night. Sleeping on an empty stomach is a detox and bowel cleansing session, and a hearty dinner turns the night into a self-poisoning procedure, disrupting metabolism. Headaches, leg swelling, heaviness throughout the body, bloating, bad breath, weight gain, waist enlargement, back and joint pain. Let’s not be silent about such charms as constipation, hemorrhoids, varicose veins … And all this is the consequences of the habit of eating plentifully and late.

These simple guidelines will help you maintain the good health and high energy levels needed for an active lifestyle.