I will not lose on practical tips for losing weight, such as recommendations for food or certain foods or by performing specific exercises for concrete results. Its main purpose is to list only the basic tips and for weight loss success necessary and try to explain it in detail, and reveal the truth about the myths of nutrition and fitness.
1. Stay away from fats. Cut fat or fat completely from your diet - this will be the solution? The answer to this question is complicated. As a counter to this statement, it is sufficient to mention that the fat content of your daily caloric intake is recommended 20-30%. The key thing here to understand that there are two types of fat: saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. They can be classified in "bad" and "good" fats.
Studies have shown that saturated fats can be referred to as "bad" and unsaturated fats "good" fats. The first type are elements of risk to the health and the human body simply save it as a backup power source (such as excess body fat). The second type have many health benefits such as reducing bad cholesterol (LDL) and good cholesterol (HDL), to take care of our skin and provides soluble vitamins and beneficial fatty acids like omega-3 than life plays an important role in our hearts. Therefore, the presence of healthy fats in the diet is important, but keep them in the recommended daily range 20-30% otherwise consume large amounts of them are just your total caloric intake, ie aid weight gain.
2. Hold down the carbohydrates in moderation. You should, if they are trying to lose weight on the other hand. Extremely low carbohydrate diets are not the answer though. Carbohydrates are metabolized when it is not burned as energy in the time, such as grease stored in the body. However, they are invaluable source of energy and qualities of the abolition of hunger. If you do that, too small to lose strength and energy to train cut. Again, the solution to keep the carbs in moderation and include smarter food choices, good and pure fiber to make complex carbohydrates like oats products, brown rice and wholemeal bread.
3. Eat protein - does the protein diet provides us with the solution. Foods rich in lean protein rich part of a healthy diet. They are low in calories and proteins to form for the people are very low, the body needs to build more muscle. 20% of the daily food intake - as long as they are good, the general recommendation is understood 10 protein consumption. These numbers will rise if you are on a mass building routine.
Note that proteins are not an appetite suppressant qualities, which means that you can get protein from hunger in a shorter time after the last meal, and when large amounts of protein meals, you eat on the contribution the total calories, and everything about the calories that you take will lead to weight gain, to burn for the day.
One of the most popular ideas in the world of weight loss is the low carbohydrate, high protein diet. This is a way to burn calories and lose weight. However, this approach is not as good in the long term for weight loss, because when they are on a diet poor in carbohydrates and calories, has forced our bodies existing carbohydrates in the liver and muscles to use. Maintaining such a system leads to weight loss mainly stored in the body of water, instead of fat, and it also rejected the internal organs.
4. Eat more often. Instead of the traditional three meals a day, to more frequent and smaller meals, to have your metabolism, may be. Large portions of food slow down your metabolism, burn calories and reduced intake of calories will be stored as fat in the body result. If you eat more often to keep your metabolism at a higher rate for a longer period so you calories to burn off the oven, to keep constantly in mind.
5. Eat slowly. Each of us knows that fast food and weight gain go hand in hand, and most of the time, which lead to overeating. Approximately 10 minutes to the time necessary for our stomach time to signal the brain to say that the food that we consume is sufficient to satisfy hunger. Also note that eating while doing something else is not recommended, for example, eating chips or nuts, while watching TV, because we may not realize before it is too late, the amount of food we has eaten .
6. calorie counting. If you are my weight loss seriously at first, you want to achieve a healthy weight for you, targets are, then you will find the recommended calorie intake for weight and begin gradual changes in your daily quest for making Targeted recording. In order to understand how many calories you consume each day, you need a basic understanding of the calorie content of foods you should eat and always adhere to the nutritional table to look at food labels.
After you put the daily diet, you should know that everything is the result of weight gain. But do not be careful, the solution is simple - to increase the amount of exercise, and you will burn more calories.
7. Exercise - the best way to burn body fat. The only healthy weight loss is the burning of stored processes in our body as an energy source excess body fat. Exercise also increases strength, endurance and overall health. It can boost our mood and promotes concentration. Regular exercise helps prevent many diseases and eliminate many cardiovascular problems. It is also anti-aging effects and can boost our self-esteem.
8. aerobic vs. anaerobic exercises. Aerobic or cardio exercises at moderate levels of intensity for extended periods of time is carried out. They greatly help in burning fat and increase your endurance levels.
Anaerobic exercises on the other side are exercises to improve strength and muscle building. For example, in weightlifting, it means developing to increase the training with much heavier weight and with very little repetition, even some bodybuilders, a sample with the maximum weight can.
Both aerobic and anaerobic exercise to burn calories, is the question of what is better, and the answer is both. If your goal is weight loss only then you need only cardiovascular, but if you want to improve your strength and, if you or your muscles will be burning fat, you first need to build.
9. Say goodbye to forgotten by alcohol or show your abs. Proteins and carbohydrates contain 4 calories per gram, while fats contain 9, on the other hand the alcohol 7 calories per gram. Alcohol is also known appetite, that is, stimulate to increase the consumption of large amounts of food. It also includes the so-called "empty calories" that contribute to the consumption of calories, but no benefit has nutritional value. In addition, in most cases calorie alcoholic drinks the first to be metabolized by the body, so that, so they should not be saved both as an energy source in each case, excess body fat behind carbohydrates.
10 weight loss supplements. They are known as alternative weight loss and it can really help, but again, things are not so simple here. In particular, many people think that taking diet pills to lose weight without doing anything else to lose. If you cold sitting in front of the TV or computer, eating chips and chocolate waffles all the time, and feel weight loss pills, you will still lose weight - you are on the wrong path. If you think that the more pills you take on the day, you lose more weight - you are also wrong.
Weight loss supplements currently recommended as part of your diet and fitness routine, because the additions to, and that's exactly what they are - an additive in order to fill the gaps in your diet and your diet Eating more bearable. And I'll just mention (because there is no secret to anyone) that there are many false or risking health, complemented with unwanted components harmful. If you want to use diet pills, you must make sure that those who really work. In other words, a thorough search of their ingredients, reputation and the support of companies, clinical studies, and customer feedback.
The most important of all, to lose weight, tips for success is our inner motivation. It is the will, not shown us with a healthy diet and regular exercise, motivation, leading us through time, implementation and continuous improvement of our results and helps us not to give up if the results do not start as fast as we want , Because you're the only one, with the result of your actions or inactions control.
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