Introduction
Contents
- Introduction
- How many pounds can be safely lost per week
- Eat well
- Lose weight faster by combining sports and healthy eating
- – Establish your goals
- – Seek support
- – Focus on food
- – Start exercising
- What exercises to do
- Which exercise allows you to burn more fat
- My advice for losing weight successfully
- Fat Burning Supplements Will Accelerate My Weight Loss
They Are Dangerous
There is a lot of misinformation about weight loss and slimming. There are many sources that propose a very fast weight loss, but we will see how much there is true and false in such a statement.
The amount of energy contained in the food we eat is called calorie. To lose weight, you need to reduce the number of calories you consume and start burning more calories every day.
Some foods have more calories than others; for example, foods high in fat and sugar are also high in calories. Your body uses calories to get the energy it needs to go through the day.
If you consume more calories than you will use, the extra calories will be stored as body fat.
You can lose weight simply by eating less caloric food. But if you don’t exercise, it won’t accomplish much.
The weight loss process may not always be constant, indeed it never is. When you cut down on calories, you can lose weight in the early days. At some point it will happen that even if you eat the same number of calories you will not continue to lose weight. This happens because when you lose weight quickly, you often lose fluids, therefore water and lean tissue, and your metabolism slows down.
So to keep losing weight every week, you’ll need to keep cutting calories and exercising. How many pounds can be safely lost per week
First of all: don’t think about losing weight in a healthy way, without practicing sports or exercise. Yes, it is possible to lose weight without moving, but it is not a healthy weight loss and we will see why.
To lose weight and maintain it, you need to cut calories and burn them.
You can cut 250 calories from your diet each day and get enough exercise to burn up to 250 calories. This brings us to 500 calories that can be eliminated in one day.
If you do this for seven days, you will be able to lose half a kg in a week.
In any case, we always suggest that you consult your family doctor before starting any type of program. Your doctor may be able to tell you what kind of program to adopt, both in terms of diet and exercise.
Many experts believe that you shouldn’t try to lose more than two pounds a week.
Losing more than two pounds in a week usually means that you are losing water and destroying muscle mass instead of losing fat. If you do, you will lose energy and will likely regain the weight you have lost in such a short time. Eat well
Eating well and healthily is the first step towards weight loss and good shape.
Eliminating carbohydrates and sugars, but also fat, does not translate into fasting. There are many foods that you can eat in peace: fruits, vegetables and fibers.
Foods rich in fiber such as fruits, vegetables, beans and whole grains are bulkier and take longer to digest, which makes them great for losing weight, as they will keep you feeling full for longer.
It’s generally okay to eat all the fresh fruit and non-starchy vegetables you want – you’ll feel full before you’ve gone overboard on the calories.
Eat vegetables raw or steamed, not fried or breaded, and season them with herbs and spices or a little olive oil for flavor.
Add fruit to low-sugar cereals: blueberries, strawberries, bananas. You will enjoy a lot of sweetness, but with fewer calories, less sugar and more fiber.
Enrich the sandwiches by adding healthy vegetables such as lettuce, tomatoes, sprouts, cucumbers and avocados.
Snack on carrots or celery with hummus instead of high-calorie chips and sauces.
Add more vegetables to your favorite main dishes to make your dish more substantial. Start your meal with a salad or vegetable soup to fill up and eat less. Read more reviews: 10 Effective Foods To Suppress Your Appetite Lose Weight Faster By Combining Sports And Healthy Eating
You Can Lose More Than 5kg In One Month
Yes, it is possible by following a program safely and correctly.
There are some very specific steps to follow. -Set your goals
We advise you to write down your final goal, what you intend to do to achieve it and when it will happen. Here’s how to set goals and achieve them successfully. -Search for support
Once complete, we recommend that you inform your family and / or friends of your program. It’s all easier if the people around you are aware and understanding of your goals. This will make the whole process easier for you. -Focus on food
Once this is established, you will have to get down to business.
Eliminate all “junk food” from your kitchen, desk drawers or any other place where you hide those goodies.
You must completely remove these unhealthy temptations.
Enter the grocery store with a list in hand.
Also, you need to be willing to increase your protein intake. Protein such as lean meat and seafood, and fiber such as legumes, nuts and seeds are excellent satisfying sources and decrease the amount of the hormone ghrelin, which stimulates hunger. -Start Exercising
Begin your workout routine.
Incorporating strength training and aerobic training is a must.
We recommend that you do 30-40 minutes of strength training and 25-30 minutes of cardio every day.
For your strength component, stick to full or compound movements – movements that target more than one joint and muscle group. These types of exercises will increase your heart rate faster, burn more calories and strengthen your muscles and joints at the same time.
For cardiovascular training, we recommend that you perform different types of exercises, as well as moderate to high intensity interval training using weights and skipping rope. What exercises to do
It is almost impossible to select a single exercise that will help you lose weight. However, if you want to achieve more, you may want to consider doing an exercise that doesn’t just raise your heart rate.
It’s not always about cardio. It is strength training that will increase your basal metabolic rate, which means that you will not only be burning calories during the workout, but for the following days as well.
Therefore, try to perform strength exercises that are multi-functional and multi-compound (targeting more than one muscle group and more than one joint).
Exercises like squats, lunges, bench press exercises, push-ups and pushups, along with all of their variations should be at the heart of your workout. Use your body to the fullest, use it effectively and be more productive. Which exercise allows you to burn more fat
There is no exercise that allows you to burn more fat.
First, let’s debunk the myth of 80% diet and 20% exercise. Everyone is different, and the best exercise plan for you will depend on your ultimate goals.
For example, if you are looking to lose fat and sculpt your abs, you will most likely need to be in a calorie deficit, so you will need to cut calories. My advice for losing weight successfully
Most people should eat three regular meals and snack every day. The three meals should be roughly the same size and should be low in fat.
For breakfast, lunch and dinner, it is good to eat two or three portions of fruit and vegetables, one portion of cereals and one portion of meat or an alternative to meat.
Some people benefit more if they eat five or six smaller meals throughout the day, about two to three hours apart. For example, the first meal of the day could be a jar of yogurt and a banana. Three hours later, you could eat a simple sandwich.
We recommend that you do not skip meals. While this may help you lose weight for a while, it won’t work in the long run. This way you will get to the point where you will be too hungry and eat a lot more in one meal.
You may become so used to skipping meals that you will no longer feel hungry at normal meal times. But after about a month of normal breakfast and lunch and a light dinner, your body will adjust. Fat Burning Supplements Will Accelerate My Weight Loss
They Are Dangerous
In this respect too there is a bit of misinformation: beware of miracle drinks that offer you to lose weight in a week and without exercising.
While fat burning or dietary supplements can help you lose weight early on, they usually don’t help maintain weight.
Taking medication doesn’t help you learn how to change your eating and exercise habits. Making lasting changes in your eating and exercise habits and the way to lose weight and maintain it.
They might help at the beginning to spur you on to start your weight loss process, but you should always combine them with a healthy and varied diet and plenty of exercise. Also, fat burning supplements cannot replace a healthy diet.
