Sports suffering
"During today's training, I was literally blown away! And all because I did not drink water at all. Of course, I allowed myself a sip after I left the gym. But now you'll have to wait two hours: otherwise the effect of losing weight will not be fixed. " I did not finish the sentence until the end, my colleague Lenochka sat down on a chair: she was obviously ill. I had to force the poor man to drink first, and then explain why such sports "feats" should not be repeated. In fact, during physical exertion it is simply necessary to drink: in one hour of training the body loses up to one and a half liters of fluid. The blood becomes thicker, and in order to deliver oxygen and nutrients to the organs, the heart has to work harder. The body temperature increases, endurance, on the contrary, falls, as a result we get dizzy and weak. Why, then, after training to the seventh sweat, we really lose weight? It's all about the fat cells. Losing the fluid, they shrink. But not for long. After two hours with the intake of water, they return to their previous volumes. "To fix the effect" is almost impossible: the only way to get rid of fat deposits is correctly chosen exercises and diet. Water statistics are eloquent: athletes who do not take liquids during the competition, show results at 6-12% worse than their "drinking" rivals. Conclusion: drink! Before, during and after training: in summer and in winter. The most reliable in the physiological way is to drink a little, but often: from a sip to a cup of water every 10-20 minutes of intense exercise. No more! Otherwise you risk to feel the notorious heaviness in the stomach and to everything else to overload the heart and reduce stamina. By the way, water is better to choose non-carbonated and purified. Not icy, but at room temperature.
Ode to eight glasses
Are you hungry? Drink a glass of water. If it was thirst, the desire to have a snack after half an hour will pass. If you do not drink, you inevitably overeat, putting stocks in a fat depot. Suppose your weight is 60 kg: then the daily fluid norm is two liters. Half of this number should be water, the second half can be scooped from food, which, by the way, includes milk and juices. Calculate the water diet is simple: in most vegetables, artificially replaced by carbon dioxide. The organism will have to spend a lot of fluids, getting rid of unnecessary CO. It turns out that you drink - and simultaneously dehydrated. And where is the logic here? Distilled water can be drunk in liters and still be thirsty. The reason for the paradox is the absence of electrolytes. Magnesium, zinc, potassium, chrome contribute to better absorption of liquid, so manufacturers saturate the water with trace elements after several stages of filtration. Iodine, vitamins and so on are added again. Enrich the water with trace elements and you can yourself - putting a glass of a slice of lemon or berries. A useful alternative is a decoction of dried fruits: it has everything you need, and water is our main assistant in losing weight. It displays the products of the fission of fats. Fruits and berries contain 75-97% of water, meat, eggs, potatoes - up to 75%, in milk, cream, kefir, drinking yoghurts - 80-88%, in fresh bread of different varieties - 35-45%.
Accurately with mineral water!
Many of its types are used strictly for medicinal purposes and in a certain dosage. The concentration of salts in "minerals" often exceeds the norm permissible for a healthy person, although it is curative for those suffering from various ailments. From the soda in general it is better to abandon forever: it has oxygen. But coffee is a controversial product. If you consume it properly, without milk and washing down with a glass of clean water, it will help preserve water in the body. Otherwise, this drink "dries."
Salt thriller
"Salt is a white death." The statement, which for many has become an axiom, is in fact a deep delusion. Table salt is essential for health. Sodium chloride is involved in vital processes occurring in the body, for example, in metabolism and electrical impulses in nerve cells. To do this, 12-15 grams of salt per day - including the one that is contained in food - is enough. In large quantities, the salt really turns into a pest. It detains fluid in the tissues. Consequently, the volume of circulating blood increases and blood pressure rises. The liquid begins to penetrate from the vessels into the intercellular spaces, causing swelling (traces of socks and golfs that do not pass for several hours, indicators of puffiness). However, an overdose of salt - a phenomenon infrequent, the body adapts and quickly solves the problem. But with prolonged salt load, a peculiar habit of hormonal mechanisms occurs and hypertension develops. So the rule that dictates salt is "good little by little."
Legend of water and fat
Fat is 90% water. This is a scientific fact. After 25 years in the body of a woman there are unpleasant changes: annually 250 g of muscle mass is converted into 500 g of fat! Many are sure: if you do not drink water, fat will come down faster. In reality, water is the main assistant in losing weight. It displays the products of the cleavage of proteins, fats and carbohydrates. And along with them and excess fluid. There is also a myth that the more complete a person is, the more susceptible to all sorts of diseases. Not entirely true: it all depends on where the "fat" deposits "settled". Strangely enough, the main danger is not subcutaneous, but internal (visceral) fat, which accumulates in the liver and abdominal cavity. Outwardly, it does not seem to be noticeable. Moreover, its share in relation to the total content of fats in the body is relatively small: 10-20% of all "reserves". However, abdominal fat actively throws the elements of fatty acids into the bloodstream, causing the liver to work with increased stress. The other internal organs also suffer: fat, deposited on the kidneys, pancreas, large vessels, interferes with their work and changes the course of metabolic processes. All this disgrace in the end can end with diabetes, heart attack and death. The way out is to take care of your health in advance and learn about the amount of internal fat using computer or magnetic resonance imaging. The general idea is obtained by measuring the circumference of the waist. Those who have a volume of more than 85 cm, are at risk at the first numbers. Is there any prevention? Yes! First, stop being nervous. All diseases from nerves, and abdominal fat is no exception. It is a concentrate of the stress hormone. Chronic anxiety leads to the constant development of cortisol, for storage and processing of which the body creates a kind of "factory" - an abdominal (we will not be afraid of this word) layer of fat. Recommendation number 2: drink plenty of water. And, of course, with all this, you just need to exercise, and also reduce the amount of calories consumed. Even the most modest food reform will help: instead of mayonnaise - vinegar or mustard (saving: 100 kcal per each tablespoon), the apple will replace a glass of apple juice (saving: 45 kcal). And finally: do not try to lose weight lightning fast. Kilo a week is quite a tempting and very real prospect, however at what cost! It is necessary to make sacrifices, reduce the diet: this will inevitably lead to stress. But if you drop 250 grams per week, you will get an impressive 12 kg result in a little blood a year later.
The liquid, the way out!
To the cells of our body worked productively, they need salt (soda). However, a rare girl does not lose her temper at the sight of salted cucumbers or olives. Add to this the spicy condiments, sweets, coffee with milk ... It turns out to be too much. To neutralize every extra gram of salt, the cell needs 23 grams of water. Look for it in useful water products.
Vegetables and fruits
Watermelon and cucumber: 97% water tomatoes and zucchini: 95% water chicken breast: 65% water cheddar cheese: 40% water red beans: 77%. Broccoli, cauliflower and common cabbage: reduce the estrogen content in the blood. Onions, leeks, shallots and garlic: help the liver to remove toxins. The root of ginger: stimulates the secretion of the stomach, improves blood circulation, accelerates metabolism. Mustard seeds: contain fatty acids, omega-3, protein and minerals (calcium, magnesium and zinc). Chili pepper: reduces the risk of high blood pressure, angina and cardiovascular diseases.