The doctor revealed the subtleties of “dacha fitness” and named the condition under which this method really works.
Nutritionist and gastroenterologist Oleg Lysenko listed the types of physical activity in the garden that are most effective in helping to lose excess weight.
"Golden rule"
According to the specialist, it is possible to lose weight at the dacha, but you need to maintain a balance between a calorie deficit and increased physical activity.
“Working at the dacha is like training in a gym,” Lenta quotes the nutritionist as saying.
The expert noted that the type of physical activity plays an important role.
Work at the dacha and calories
Gardening activities can be divided into low-intensity and high-intensity. The former consume fewer calories, while the latter consume 2-3 times more. Calorie expenditure per hour:
- weeding or watering plants – 200-400 calories;
- mowing the lawn with a manual lawn mower (weight up to 3 kg) – 250-350 calories;
- digging garden beds – 400-600 calories;
- chopping and sawing wood – ≈600 calories.
However, Lysenko stressed that one should never overwork oneself or ignore rest.
Calorie deficit
"Dacha fitness" will not work if after hard work you have a heavy lunch or dinner of high-calorie dishes. When losing weight, restructuring the menu plays a significant role. Vegetables, fruits, berries come to the fore.
For example, the "plate system" works. With this approach, 50% of the plate is occupied by vegetables and fruits. Complex carbohydrates are allocated 25% of the conventional plate. The rest is left for protein sources. Fish, beans, nuts, dairy products, meat can be included in the diet.
