In this article, it is said, not of what specifically, in what quantity and for how much. Here are the basic principles that should be respected, if you want to lose weight, keeping your muscles. They are not as complex.
It is the first and most fundamental. Without the compliance of weight-loss is not going to work, in principle. To calculate the right amount of calories per day, use the calculator of calories.
"And why not 50%? - you ask? Since less I eat, the faster you lose weight". This, of course. But if you eat too little, in the consumption to treat not only fat, but your muscles. You don't want this? And a consumption of just 15-20%% (maximum 25%) is lower, you will lose weight of around 1 kg each week. That very well. As well as the 3 months is echaris to 13 kg I repeat: lose weight quickly – very bad.
Is often 4 – 5 times a day. Why? The fact that the more and more our body experiences the sensation of hunger, the more "set" in the hoarding of fat. For him, this is a kind of adaptation to external conditions. Therefore, you should eat frequently to less desire to eat. Choose the menu, you can use the calculator of consumption of calories.
In addition, those who eat rare, tends to compensate for the loss is the amount of food intake during at the same time. Eat rare, but much. In this way the wall of the stomach, with the time, stretched, and begins to bulge belly. As a general rule, return, and then the stomach to the initial dimensions almost impossible.
Regardless of whether you lose weight or weight loss – eating after a workout is necessary as soon as possible. Otherwise, every time the body begins again to postpone the fat. For the reasons described in the paragraph no. 2.
Even if your exercise is ended at 10 the night – all forms have to eat!
And as there are more protein, if in a 15% reduction of the diet? Everything is very simple. The amount of fat consumed will be reduced to a minimum. Of energy in 1 gram of fat, about 2 times more than in 1 gram of protein. By reducing fat, increase the consumption of proteins how to eat to lose weight and keep the muscles).
This is done to not give your muscles to burn along with the fat. What happens to the carbohydrates: their number does not reduce. Otherwise, you will not have time to recover. As for weight loss, you must quite frequency and intensity of train 4 the principle of success of loss of weight).
Drink better water. Of course, you can drink the juice, but then it will be more difficult to accomplish # 2. Because of this, you will increase the total food intake. Here we share to you during the training of a liter of juice. You like that did not eat, and I'm hungry. But around 250 kcal, you have already received.
Cut diet in a 15% - 25% of the daily intake of calorie consumption. Get rid of the fat in the food. Lean proteins. Do not force your body a long and, often, to experience the feeling of hunger. Eat at least 4 times a day. The drink fluids, mainly water. And lose weight!
