Content

• Steps
• Warnings

To lose weight and sustain results, you need a balance between diet and exercise program. A healthy diet provides adequate amounts of nutrients and proteins while limiting fat, sugar, and cholesterol. Thanks to this, the body will receive enough fuel to exercise regularly and according to a complete program. The tips below will help you find the right diet to gym balance.

Steps

1. 1 Get professional support. A dietitian can design a nutritional program to help your diet meet your body's needs. And the best motivation for training is a personal trainer, who monitors even training of various parts of the body.
   • When designing your diet, your dietitian will take into account your age, weight, and current health status. He will also tell you what foods to avoid and how to limit your intake of sugar, fat and cholesterol.
   • Most gyms have a personal trainer. The specialist will develop an individual program for you, including the same number of athletic complexes and exercises to strengthen the cardiovascular system. The coach knows when you need to be encouraged or reduced in order to recover faster.
2. 2 Adhere to the USDA Guidelines for a Balanced Diet (USDA - American Department of Agriculture).
   • Everyone's individual needs are different, but the USDA Food Pyramid applies to all people. She will talk about the right balance of whole grains, proteins, dairy products, vegetables and fruits. Use these guidelines when planning your diet, and try to keep your meals to the minimum recommended level. It is better to gradually reduce the calorie intake from each group than to completely eliminate any type of food. The body accepts a gradual reduction in calories better. Then the metabolism has time to rebuild and a sufficient level of energy is maintained so that there is enough strength for daily training.
3. 3 There should be several small meals throughout the day. You also need to plan for meals before and after exercise.
   • It is better to eat 5-6 small meals rather than 2-3 large meals. This approach promotes weight loss and maintains a normal metabolic rate throughout the day. It is best to eat something high in carbohydrates before exercising to provide energy for exercise. After class, you need protein foods, they will help you recover faster.
4. 4 Drink plenty of water.
   • During the day, you need to drink at least 8 glasses of water, incl. at least 1 glass immediately after class. Water maintains fluid balance in the body, speeds up metabolism and is used in the production of young cells.
5. 5 Eat your target calories per USDA guidelines. The rate is calculated individually, depending on your age, height and weight. The USDA guidelines also take into account blood sugar and cholesterol levels. When planning your diet for each meal, keep calorie limits in mind.
6. 6 Develop a stimulating workout plan.
   • Your program should be fun and doable. The exercise regime should push to new achievements, without crossing the line hazardous to health. Use a variety of activities (swimming, running, strength training, etc.) so that the classes do not become boring.
   • Make sure that the developed diet is consistent with the training program. It is better to change your lifestyle not abruptly, but gradually. To get into the rhythm of your workouts, start with a few small workouts, and only then move on to a long program. Short workouts will also balance out a few small meals scattered throughout the day. Thanks to this, you will not feel tired and heavy after eating.
7. 7 Train at a time that suits you.
   • By stimulating your body with a morning workout, you set a good metabolic rate for the whole day. But if you don't like morning classes, schedule a workout after work. Thanks to this, you will release all stress and tightness after a hard day. The workout should end no later than 2 hours before going to bed so that the body has time to relax and prepare for rest.
8. 8 Align your diet and exercise program with your overall goals. Plan to not only lose pounds, but also build muscle.
   • Include a lot of cardiovascular exercise (jogging, aerobics, etc.) in your weight loss program. Match the intensity of your workout with your carbohydrate intake so that the body gets rid of excess fat rather than storing it.
   • If you intend to build muscle and improve your figure while losing weight, focus on endurance and strength exercises. To improve results, strength training should be balanced with a diet high in protein and carbohydrates.

Warnings

• Consult your doctor prior to starting any fitness program.