How to Lose Weight
You have beautiful align crunches and cardio workouts, your abs will still be hidden under the fat if the pizza and fries are the mainstay of your diet. If you want to lose weight, follow these 10 recommendations to clean up your diet
Tips to lose weight
Start with the basics: to lose fat, you must burn more calories than you consume, and that’s all. To calculate the number of calories per day, first determine your BMR (MB): it is the caloric expenditure resulting from normal daily activities except exercise. Basal metabolism is equal to the weight of the body multiplied by 25.3. Next, determine the number of calories you burn through sport in a typical day: a half-hour of weight training uses about 200 calories and half an hour of moderate-intensity cardio uses about 350 high. Make your total caloric expenditure and MB induced by physical activity and keep your calorie intake below the value obtained.
Spread your meals
Gone are the three classic daily meals! Whatever the number of calories consumed each day, it is imperative to split equally between 5 to 6 small meals. Whenever you eat, the metabolism increases due to digestion and thermogenesis. On the other hand, by making smaller meals, you are sure not to overeat, if the excess calories will probably be stored as fat.
A cure vegetable
No, he is not eating fries while watching the football game, slumped on the couch. Vegetables are nutrient dense in other words, they provide optimal nutritional value associated with a minimum of calories. We are more satisfied and, therefore, less likely to eat all junk. Aim for five servings of vegetables per day.
For the metabolism is very active, it is important to lose fat and not muscle! Because muscle hypertrophy occurs through the amino acids supplied by the protein, it is essential to eat every day. Moreover, as the proteins are degraded relatively slowly in the intestine, they are effective against the tension of the stomach. By cons, we will stick to lean protein sources such as chicken breast and turkey without the skin, tuna, salmon and lean steak. Warning: no abuse because excess protein can also be set aside as fat.
The fibers against fats
If body fat has a nemesis, it is the fiber of 100% calorie-free, fiber absorbs water, and with leu volume effect, they create a feeling of « fullness » that helps curb appetite . The fibers also regulate insulin levels in the blood, which contributes an important factor in weight control. The best sources of fiber are its cereal products, legumes and oats. Try to consume 25-35 grams of fiber per day.
Again, it is important to eat foods satiating effect when trying to eliminate fat. It is for this reason that a slimming diet must paradoxically include lipids. By cons, it is « healthy » fats, ie unsaturated present in extra virgin olive oil, oil seeds (like almonds and cashews), lawyers and soybeans.
Metabolism naturally slows down during sleep. The goal is to restart at the earliest, hence the importance of the first meal of the day. A high protein meal (20-40 g) with complex carbohydrates (such as oats) and fruit should do the trick. You can also add a cup of coffee to aid digestion.
We do not ask you to follow the fashion of the Dukan diet and avoided almost entirely carbohydrates. After all, the brain needs these nutrients to function! However, it should be consumed in moderation because they cause secretion of insulin as the hormone stimulates the appetite, we tend to eat more. In addition, the excess sugar is stored as fat. Try to halve your portions of carbohydrates: So half a bun, a half potato and half a plate of pasta instead of a full serving. Also make sure that your simple sugars consumption should be limited exclusively to the post-workout meal.
In any system that slips, the « suspects » are the same sugary sodas, candy, chips, etc.. If there is no harm in making a feast from time to time, it is imperative to replace these destructive foods with healthier alternatives: instead of sodas we drink water or diet drinks, a portion replace fried vegetables, and for dessert, choose fresh fruit cup ice or milkshakes.
Reduce calories gradually
To lose weight, you must actually that energy costs are higher than the input. For cons, the right approach is not to suddenly switch 4000 calories to 2000 calories. A drastic reduction in calories may encourage the body to burn muscle for energy, resulting in a slower metabolism. The goal must be to preserve the noble tissue (muscle) and get rid of the unwanted (fat). An average person should not remove more than 300 calories per day in their diet.
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