Tips to Lose Weight
We know how difficult it is to lose weight, diet attempts to do many times in our life and we have achieved anything without desperation. We are looking for real solutions despair especially in summer or holidays. Clothing ends up not going into the belly, up your ass or legs. At the end we are going through your head liposuction and miracle products.
The first thing to know is that this weight is a balance:
- If we exercise lose weight
- If you eat less you lose weight
- Unless we move weight gain
- If you eat much weight gain
The second is that the body is not pure mathematics, because the body is designed to adapt to almost anything, so we have to bear in mind that when we eat too much of your body gets used and how little it takes to eat, that is , our metabolism adjusts and low spending.
Hence often say ¡¡¡¡but if I can not eat less!!
Remember the following:
- If you eat very little and rarely kept up to date on how the metabolism is lowered and slightly thinner.
- If you eat properly and more than 3 times per day, metabolism stays or goes up and therefore can be thin.
- The third is that muscle weighs more than fat, when we start to do things right and exercising may put kilos instead of removing them, so it is often the weight if not the clothes or the subway which will tell us that all is well.
- Ricca this quarter is that we should never feel bad if not to the contrary, our sense of health and well being is not the goal weight.
- Riga fifth, our inner beauty is super-important, many problems of subsistence are derived from the frustration of the struggle between Utopian and our image.
- Rica sixth and not unimportant, it is better to have slow and progressive results fast and short.
After this introduction we will give a series of steps that are foolproof if followed strictly.
Clean Diet
More important than just eating it out of the diet, eliminating the superfluous or which only serves to get more calories without.
That means removing the saturated fat (not lean , bacon, cakes, excess sugar, whole milk, nuts ….).
Our food should be protein: lean chicken fillets, fish, turkey, beef, skimmed milk and egg whites.
Our food should be carbohydrates: rice, pasta, root vegetables … anything that has refined pure sugar . Vegetables and vegetables daily, also have fiber. The fruits that have a lot of sugar should be limited: peach ….
Our food may have fat: olive oil … the rest of the fat to cook just the protein or carbohydrates. None of bacon, all dams with streaks of fat (dam Iberian secret …). The ham is good but no bacon.
Calorie Reduction
Once we are sensitive and changed the way we eat, we will calculate the calories needed to live according to our age and weight. And that amount is removed 250 calories. Any diet that reduces calories more can be uncomfortable or dangerous for our life. Are better remember that slow and kept fighting to stay mad at you without eating. In addition you should remember that when you download a lot of calories and keep our body metabolism will drop and will get used and our sacrifice will not be effective. Certainly we must eat more than 4 times a day.
Aerobic Exercise More than Three Times Week
The diet itself is not effective should be added exercise, but not just any exercise, the best way to lose fat is aerobic exercise is continuous exercise that involves the use of all our body and allows breathing: walking, running, cycling , swimming, aerobics, step, dance …..
Besides, it must be remembered that this exercise to be effective should last at least more than 30 minutes.
So you know 30 minutes three times per week minimum.
The exercise must be gentle and let us breathe or hold a conversation. Running around and sweating like a mule is not good, spend burning calories but not fat.
Example for losing fat is better to walk 4 km walk which ran smoothly throughout meter.
An easy way to get aerobic exercise is to leave the car parked far away or use it as little as possible, use the stairs instead of the elevator.
All we can do is walk that is done.
Abdominal
Some muscles that influence the incentive to lose weight are the abdominal. Cause a change in body shape, clothing and fosters better go and reinforce the above measures.
Remember that abs should be made properly, with no neck, which can hurt.
Abs have to make a day and not another.
This is what to do (at first do not force less than you put if you can not):
Abdomen turns stool, with a broomstick to the neck (50 times)
Reclining and lifting your legs a bit, not force the neck (4 sets of 10)
Reclining and lifting the trunk, not force the neck (4 sets of 10)
Lying face down and lift your hands, arms, knees and feet bent back so as not touching the ground (4 sets of 10).
Generalized Nuscular Exercise
As a final point to improve our figure is the use of weights for the body, arms, shoulders, legs, back, chest …. thus shape the body and increase metabolism, which consumes more and lose fat.
All weights must be small.
Patience
Seen everything you assure success, they go one after another and not skip any. Meters we will measure the abdomen, hips, legs and arm. Take clothing as well as a reference. The weight is indicative and may even rise because muscle weighs more than fat. Each point the two weeks before because no one should not obsess better maintained that gross.
If you take a cake or do little exercise we deceive ourselves not to others.
Calorie Dalculation
A quick and easy method to calculate the (Basal Energy Expenditure) is to multiply the weight by 25.5.
And it must be multiplied by the factor of activity of the person.
Female:
- Lightweight: 1.56
- Moderate: 1.64
- Intense: 1.82
Example: Weight 56 x 25.5 = 1428 and is now multiplied by the physical activity
1428 x1.64 = 2341.92 calories per day
2341 – 250 = 2091 cal / day to lose weight.
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