How to lose weight in simple steps is such a huge topic that you can find tons of material telling you how to lose weight, all could be right but in this article your don't have to work very hard only few changes in the kitchen will help you lose fat. so Here are 20 simple steps to lose weight. The usual methods are lifting weights and cardio. In
this list, we move away from the gym and
we go into your kitchen to help you change your eating habits and, in the
logical sequence of things, your physique.
1- Change Your Lifestyle
When you follow a
"program" to lose body fat, it is possible that you fail. A
program involves an end and this is where most people resume their bad habits. If
you want to lose fat and not regain it, make changes that you can hold
indefinitely. Do not restrict yourself too much on calories and find a
suitable exercise program in which you can progress and that is varied enough
so that you can keep it for years.
2- Drink More Water
Water is the
solution in which most cellular activities take place, including the transport
and burning of fats. Drinking a large amount of water that
does not contain calories gives you the impression of being more full and
therefore makes you eat less. Drink at least 30ml of water a day for each
of your pounds. Keep a 50cl bottle of water at your side and fill it five
times a day.
3- Consuming Less Calories Than The Quantity You Burn
To know how many
calories you burn per day, calculate your basic metabolism (MB), that is, the
number of calories you burn daily by doing your usual activities, not including
sport, using this formula: MB = body weight (in kilograms) x 13. Determine how many
calories you burn with exercise (half an hour of moderate-intensity aerobics
burns about 350 calories in an average man and half an hour of weight lifting
Burns about 200). Add your MB to the number of calories you burn at the
gym and keep your daily calorie intake below the result.
4- Reduce Starch Rich Carbohydrates
Consuming too many
starchy carbohydrates like potatoes, rice, pasta and
bread (especially in a single meal) is not good for your body. All the
starch-rich carbohydrates your body does not need to make energy and glycogen
stores will be changed into fat. " You don’t have to eliminate
starchy carbohydrates ," says bodybuilder Mike Matarazzo. But
you really should eat less when trying to burn fat . " Don’t
inject more than 3 to 5 times of starchy carbohydrates per day and limit each
part to 130g of pasta, rice or potato slices.
5- Take A Complete And Balanced Breakfast
" Your
body has not eaten at night and needs nutrients to rebuild ,"
Matarazzo says. If you eat little in the morning instead of a full
breakfast, it impacts your workouts and everything you do in the day in a
negative way . " Eat enough protein (between
30 and 40 grams), complex carbohydrates like oatmeal and a fruit to start the
day.
6- Limit Your Sugar Consumption
Absorb simple
carbohydrates just after a weight-lifting session replenishes your muscles and
glycogen stores in your liver but too much sugar
consumed at other times of the day will make you take fat . Eat
it from time to time but try to limit your intake of fresh fruit sugar. Replace
sweetened drinks with unsweetened drinks and juice with water, coffee, tea or
soda lightened in sugar.
7- Alternate Your Carbohydrates
Chris Aceto, a
nutritional expert and former bodybuilder, recommends eating about one gram of
carbohydrate per 500g body weight for 3-5 days and eating twice as much
overnight and two days later and then repeating this cycle. If you weigh
90 kilos, eat 45g of carbohydrates for 3 to 5 days then 90g the other days.
8- Drink Black Coffee Before You Train
" Caffeine
allows the body to burn fat during a sports session rather than glucose to have
energy ," says Aceto. Yet, the results of caffeine are decreased
when you have a meal with high carbohydrates . " Drink
1 to 2 cups of black coffee within two hours of your workout
and eat more good fat and protein if you drink your coffee at a meal or snack. Avoid
cream and sugar (which add unwanted calories and fat) and avoid drinking coffee
at other times of the day. You can thus desensitize the effects of
caffeine that allow you to burn fat.
9- Avoid Decreases Drastic Calories
"Any
competitor who does not eat more calories to try to lose weight realizes that
this is not the best way," says Laurie Vaniman famous bodybuilder. The
identical applies to non-competitors. Decrease the number of calories you
eat.
10- Eat 5 To 6 Times Per Day
People on diets
often decrease their daily meals in order to reduce calories. It would not
help at all. "If you have food six times a day with the same
number of calories, you can lose more fat because more meals to burn more
calories [by increasing thermogenesis, heat production in the body]" ,
"Says Aceto. Calculate how many calories you want to consume per day
(see tip 3) and spread them out evenly over 5 or 6 meals.
11- Take Conjugated Linolic Acid
Conjugated linoleic
acid is in vogue in bodybuilders as a fat burner. Several studies in
humans have shown that effects were modest on fat loss. Intake 3g of
conjugated linoleic acid per day.
12- Consider Supplements For Burning Fat
Although they are
not the universal remedy, if you properly use supplements
to burn fat , they can increase your fat loss.
13- Use Creatine
Creatine, a
powerful substance that allows you to muscle, can also help you lose fat. The
muscle you take by ingesting creatine increases your basic metabolic rate. This
is very important during a fat loss phase, when a low calorie intake can
compromise your muscle gain and lower your metabolic rate. Start with a
five-day phase: 15 to 20 grams daily, divided into 3 or 4 equal doses. Then
take 3 to 5 grams of creatine daily with a post-exercise meal.
14- Increase Your Vegetable Consumption
Vegetables are full
of nutritional value and contain few calories,
allowing you to feel full while having ingested fewer calories. Consume
five times a day, whether it's snack, sandwich or chicken breast. Eat your
next burger with fresh vegetables rather than fries.
15- Do Not Remove Too Much Over The Grease Burners
Fat burners help to
reduce body fat but they can do nothing against bad eating habits. If you
take the products mentioned in tips 11 to 13 without doing sports or having a
good diet, you will take more fat than lose. Fat burners are not magic
pills. Use them with a solid diet and playing sports.
16- Consume Between 25 And 35 Grams Of Fibers Per Day
" Fiber
lowers insulin levels, as well as total calories, affecting your physique, "
says Aceto. The fibers absorb water and take up more room in your stomach. So
you're less hungry. Sound cereals, oatmeal and beans are high fiber foods. Check
the fiber contents on the labels.
17- Eliminate The Malboff
" Junk
food (like chips, chips and candy) is a food that contains only calories ,"
says Matarazzo. On the other hand, prohibited foods such as pizza and hamburgers
have nutritional benefits and eating them from time to time can really help
when you're dieting . "
18- Eat The Good Quantity Of Proteins
Bodybuilders ingest
a lot of protein when they diet. But proteins contain calories that can be
turned into fat if you consume too much. Intake daily between 1 and 1.5g
of protein for 500g of body mass. This will allow you to have enough amino
acids to maintain muscle mass while keeping control over your total number of
calories ingested.
19- Eat More Good Greases
" Good
fats are underutilized by people trying to lose fat ," says
Matarazzo. You must reduce the number of calories to lose fat but do
not stop them completely . Fat takes longer to decompose in
your stomach and helps you control your blood sugar by reducing your hunger. Add
avocados, oily fish, olives, nuts, seeds and oils such as olive oil, linseed
oil or canola oil to your diet.
20- Eat Foods Prohibited For Their Flavor
" If
you like a particular food, you should not stop yourself from eating it ,"
says Vaniman. Avoid bad foods you do not like or you do not really want
to eat. When eating prohibited foods, eat them for their flavor. Do
not eat an entire pizza, eat a few parts, savor and enjoy. Share the Rest "
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