The first thing I want to say, in any case, do not sit in the diet. Why? Because most diets are not based on the principles of reasonable power. Get more information about the main rules and tips on nutrition and exercise to slim down!
The aim of this article is to show that a newbie simple, simple approach to nutrition and exercise, which will help alleviate the excess fat. The rookie gets used to call someone who takes care of every 2-4 months, or someone who practiced for a longer time, but he has not achieved concrete results.
You want to lose weight? The first thing that I will tell you, you don't feel in the diet. All of this is true. The diet is the biggest mistake you can make.
Why? Because most diets are not based on the principles of healthy eating and difficult to follow and many of them, and give no long-term promise about the maintenance of your weight. In other words, when you sit in your diet, sure that also with her and "pick up" and that happens? You go back to your eating habits, which will help you to be overweight. In addition, some of these diets crazy.
The answer is simple. Change your lifestyle for the better,
for you is to give pleasure.
How many times you have seen advertisements which promise things unrealistic? I beg you.
Before we go any farther, and we're going to talk about the proper diet and exercise to lose weight, let me define something. There is an essential difference between "losing weight" and "shed excess fat". Most people don't realize that "losing weight" means losing muscle mass, water and fat. It is not something that we seek. We must lose the excess weight but to maintain muscle mass, to finally obtain a beautiful bump body. Muscles need more calories and therefore to a better metabolism, and hence in the capacity of a muscle has its advantages.
If diets do not help, then it works? The answer is simple. Change your lifestyle for the better, for you is to give pleasure. This refers to the feeding habits and the level of their activity. First, it is necessary to decrease the level of sugar, or just the number consumed carbohydrates and fats.
Many of the proteins, a moderate amount of carbohydrates (mainly slow and complex) and low in fat is the key to success. It is necessary to 5-6 times a day in small portions, and not 3 times and large, (or even worse 1-2 times). Add to this the cardio program. The fat loss depends not only on the amount of calories you eat and burn, but also of what calories are, of their kind. You must burn more calories during the exercise, what you are eating.
The main value of the food, not in its taste, although most of the people in that way. Many, including myself, have grown solely in fast-food and didn't have the slightest idea of what is the correct diet for you to lose weight. When I was a child, I have never heard of words such as "protein", "carbohydrate" or "fat". In addition, in those days in food labels do not write the amount of nutrient content.
"The main function of food is to nourish our body with the energy, the taste is the second."
The ignorance of what we eat every day and is the main cause of the emergence of a large number of people with excess weight. And the food industry, we were not in this does not help, around a fast-food and gm products. It is not surprising that a large number of people suffer from problems with being overweight.
The main function of food is to nourish our body with the energy, the taste is the second. This does not mean that it is not necessary to really enjoy a delicious meal, however, the understanding of what it is, will help you make the best choice.
Food consists of three macro-elements:
After water, proteins are the second component of our body. Proteins are essential to us each day, because they meet, literally, in the sense of thousands of functions required by the human body due to the numerous combinations of various amino acids.
Carbohydrates are the main source of energy for our body. Simple or sweet carbohydrates that take place in the daily diet, but to a large extent you should be eating complex and slow carbohydrates. However, you should know, and here most make the mistake that any excess of carbohydrates is calculated in the body in the form of fat.
Imagine that is the same thing that put the machine. If the tank is already full, while you still continue to fill petrol, he simply shed soon outside. The same thing happens with the surplus of carbohydrates. When a certain level is reached. Excess of carbohydrate "spill-over" and you become a thick.
In terms of fats, that is to say, two kinds: good and bad. Which fats are beneficial and which to avoid, we will talk about later. Most of us eat too much fat, and about all the evil of the view, such as saturated fats and trans fats. Choice of food and its quantity may solve this problem. Reducing the consumption of sugar, fat and calories, we can control the part that refers to food. The exercise below we will examine.
The nutrition and exercise program for weight loss require the definition of fat percentage and daily amount of calories – means the establishment of specific objectives. Why you want to lose weight?
To take the first step on the road to success, it is necessary to know how much of the fat now on your body. The next step is to determine the required daily amount of calories. To do this, there are several formulas, however, we will use the following formula. Men should know your weight and the circumference of the waist. About the woman speaks later.
Multiply the weight of your body in the 1.082 b and add 94.42. Write down the resulting number. Then, multiply the circumference of the waist at 4.15. Subtract the resulting number from the previous one. This will be the muscle mass of your body. The difference between this number and the weight of his body indicates the amount of fat in your body.
For women the formula is a little more difficult. You need to are the 5 values, body weight, wrist circumference at the widest point, the circumference of the waist at the navel, a hips at the widest point and the circumference of the arm at the widest point.
Now we do the following:
This will be the muscle mass of your body.
There are several formulas to determine the daily need of calories. I advise the following formula, which gives account your metabolism and activity level.
That is what you should do:
Weight * 10 (for men) or 9 (women) x activity level * basal metabolic rate.
Activity level is defined as:
Basal metabolic rate is defined as:
Below is a formula calculated for the men ,who weighs 77 kg:
170 * 10 = 1700 * 1.2 (medium activity) = 2040 * 9 (slow metabolism) = 1836 calories per day. So you'll have the total number of daily calories, which have to be split in 5 and 6, in order to better understand the amount of calories you should consume in a single meal.
It is not necessary to count the calories of each product in each meal. However, it is very precise approach and with a short time, you record the amount of calories contained in each product.
Other systems use predefined ratio, for example, the palm of the hand or the fist, however, is not entirely correct. This approach requires the knowledge of macronutrients, which are a portion. I advise you to do a specific list of food and counting calories for a week or two, so you know how much is consumed in the day and, if necessary, you can easily correct something.
As the planning of the daily diet will enter you into a habit, and you will know the amount of calories and when you consume, you will not have to take more permanent of the calculations. Be safe when and there is.
Install the proportion of the intake of nutrients as follows:
50% of proteins, 30-35% carbohydrate, and the rest of the fat. In the days when you are doing exercise, the intake of carbohydrates should be a little higher. When you do cardiovascular exercise, the consumption of carbohydrates is not recommended, as they will most likely lose weight, if you are going to do with the empty stomach.
All of you who read my articles, you know that I talk a lot about the after-training cocktail. This is the best time for simple carbs. When you do not perform cardiovascular exercise, you can start the day with simple carbohydrates in the composition of the protein of cocktails or foods with high protein content.
Don't be afraid of eating eggs completely, as well as a greater amount of nutrients that it contains, precisely, in the bud. Avoid gm products, the fat of meat and dairy products.
Here it is necessary to make a reference on the glycemic index, that is to say, the ability of carbohydrates are converted into blood glucose) and glycemic load (glycemic index multiplied by the carbohydrate content in the gram of food and shows the amount of carbohydrates contained in the food).
In both cases: the lower the number, the better the carbohydrate. The best carbohydrates are those that are below the glycemic index. Is:
Below is an example of a meal plan for a day.
If your favorite is the excuse of "I'm too much of a hurry to get there in time to have breakfast", then:
Breakfast is the most important meal. Many people think that to lose weight, just not eating anything. No, it is not so. You must maintain an exchange of substances in the body and eat small portions every three hours. If you are going to die of hunger, it is only lost.
This is just a sample eating plan. In fact, the portions should be defined on the basis of caloric density of each product and its daily needs. Products that contain carbohydrates and fiber are a good choice, since the body does not digest and can say, in any amount without fear of feeling better.
Also you can safely say the desserts with a low content of fat and sugar, or without anything of them, and add seasonings to the meat.
The important thing is to not exceed the limit of concentration of calories. If your day-to-level is 2,200 calories, you can consume calories at least of this number: 1800 in the first day, 2400 the other day, in the decade of 1950, in the following. The main thing that, on average, per week was 2200 calories a day.
Before or after your workout I advise you to drink 40-60 grams of carbohydrate and proteins. If you do cardiovascular exercise after weight exercises, while drinking a small amount of carbohydrates, 15-20 g of cardio exercises and a cocktail after a workout. In terms of the food, you can eat everything that is included in the food plan.
