The solution it offers a cocktail consisting of cardio workout, a strength, to add a system low in calories and carbohydrates. Here, still, 10 basic laws of a slimming regime.
1. Eat less
Yes, everybody knows this, yet not so simple as it seems. Problem is how little - too little of the diet and reduce weight is still there, cut too much of what we eat, and scheme body adjusts to less hunger and burn all the fat reserves - hated plateau stage.
Weak that we can safely be, first, to find out how many calories we need to keep our weight at a constant level. Of this number falls, then 10 to 20% and find out how many calories should contain our slimming cure.
2. Grab the will and patience
Everyone wants to lose those annoying kilograms as quickly as possible. A diet but required time. If you suddenly cut calories, your body will feel threatened and will begin to store fat. This means that the smallest deviation will be stored immediately.
Things must occur gradually, must give the body time to adapt to the new regime. While changes will occur more slowly, though the results will be long lasting and will not have to starve yourself extra weeks just because you've rushed.
3. Diet should be rich in nutrients
Calorie counts not just quantity, but quality treatment. Vegetables, fruit in moderation, lean meats, fish, eggs, dairy fat are dependable allies in the battle with weight.
Cooked vegetables, especially raw, are rich in minerals, vitamins and dietary fiber. So make the most of pizza nearby and Enjoy salads. Pay attention to sauces: sauces often can provide more calories than we think. replace them with some extra virgin olive oil - especially healthy and tasty.
4. Eat more often
You must not believe that diet is related to several meals on the run. On the contrary, we must provide consistent amounts of food body, but not to excess. 3 meals and 2-3 snacks per day are absolutely mandatory to avoid the inconvenience caused by starvation.
Smaller, more frequent meals not only ensure constant supply of nutrients, but prevents the dramatic reduction in metabolism. Last but not least, if you avoid starvation, we can choose foods more rationally than when an unstoppable hunger for us dark trial.
Therefore, it is obvious that starvation is at least as dangerous as excessive calorie intake - both favor weight gain.
5. Eat fewer carbohydrates
More and more studies show that sweets and other carbohydrate-rich foods are more harmful than we think. If you want to give up the ring around the stomach does not hurt to try a low carbohydrate diet. A further advantage is that such a system goes down and cholesterol.
There are, however, a separate category of carbohydrates - dietary fiber, present on fruits and vegetables. Fibers can be used as energy sources, so ungrateful, but gives a sensation of fullness, this is two good reasons to eat fruits and vegetables especially during a slimming diet.
So, a poor system of animal fat and carbohydrates, but rich in fiber and protein from meat, dairy, fish, eggs etc.. seems to be a great way to reduce and control weight.
6. Eat after exercise
Breakfast is the most important meal of a day. However, in the days of your workout, table after first pass effort. Immediately after exercise, the body consumes everything that is available to recover - that means including muscle tissue proteins.
Now is the best time to consume a protein supplement in the form of protein powders or amino acids. As the scheme must be very careful in carbohydrates, especially simple people that are absorbed quickly, such as sweets, white flour, etc.. After the workout, but can include small amounts of carbohydrates, which will refill muscle glycogen. Ideal is to eat complex carbohydrates such as whole cereal. They provide a steady stream of blood sugar and insulin prevent oscillations.
7. Avoid very dense calorie foods
Caloric density refers to the number of calories that you have a food relative to its weight. For example, a bar of chocolate has far more calories per 100 g infant of 100 g of watermelon. We can say that the chocolate bar is more calorie dense than watermelon.
Such food less calorie density, are vegetables. They contain a lot of water and dietary fiber which helps digestion and gives a feeling of satiety without adding calories. Moreover, vegetables are rich in vitamins and minerals - essential for the proper functioning of the body.
8. Eat Fat
People often make the mistake of body fat associated with the food, especially when you become preoccupied with the figure. In fact, 75% of body fat is caused by excessive consumption of carbohydrates and only 20% of saturated fat.
Things are different with fat "healthy." These are unsaturated fats and polyunsaturated fat such as fish and olive oil. The body uses them as fuel easier and your chances to get these fat be much smaller.
Although it seems tempting to eliminate all fats to accelerate weight loss, this is unhealthy and counterproductive. Fat is more than just energy sources. They contain, among others, vitamins A, D, E, K, which the body can absorb only in the presence of fat.
Therefore, fat can be enemies when it comes to saturated animal fats largely but friends such as fish oil - rich in omega-3, olive oil and other unsaturated and polyunsaturated fats. In this case, fat should not miss the menu even when we are on diet.
9. Hydrate Yourself
Water is one of the most important things is that we are on a diet or not. The human body is composed largely (50-70%) of water, which fulfills many roles in the body:
- Helps digestion - food more easily through the intestinal tract and nutrients reach the blood.
- Remove residues from the body.
- Provide an environment for the proper functioning of metabolic processes (digestion, energy production, tissue building).
- Regulates body temperature - cools us when we're too hot.
- Electrical signals between cells so that specific organs to perform their functions.
- Lubricates movable elements such as joints.
- Water acts as a diuretic. If the body is constantly hydrated during the day, will cease to retain water.
So I think several times before wearing that suit of waterproof tracksuit that will 'help' to lose weight. "Efficiency" is overshadowed by the shortcomings that cause the body through excessive loss of water and other substances along with sweat.
10. Avoid loss of muscle mass
You spent hours to build those muscles that they're so proud, you want everyone to admire them. Fruit is a shame to lose so many workouts along with fat.
Weight loss occurs when the body enters the catabolic system. This is caused by a diet low in calories and carbohydrates combined with aerobic training. As a result, increases metabolic rate and catabolic hormones start to be produced. They restrict the use of carbohydrates as energy sources instead of using their protein and fat.
So if you reduce the amount of carbohydrates consumed, the body uses proteins and fats as sources of energy. In other words, proteins in muscle tissue and fat in adipose tissue is used in place of muscle glycogen, derived from ingested carbohydrates.
This time our mission has two objectives:
- To maintain muscle tissue intact as possible
- Adipose tissue dissolved
For the first objective, we must train ourselves to weights and consume adequate protein. In this way, we stimulate muscle protein level and protein in the diet will give your body as an energy source.
The second objective can be achieved if we take care to keep control of fat consumed. In addition, aerobic workout and calorie diet, low in carbohydrates.
We must not forget that fish oil and fats such as olive but not carbohydrates and dietary fiber, are our allies and should not miss the menu, even when we take diet.
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