Weight Loss Tips
You will have to align the crunches and the cardio sessions, your abdominals will always be concealed under the fat if the pizza and the fries are the pillar of your diet. If you want to lose weight, follow these 10 recommendations to clean up your diet.
How to Lose Weight
Start with the basics: to lose fat, you have to burn more calories than you consume, that’s all. To calculate the number of calories per day, first determine your basic metabolism (BM): it corresponds to the caloric expenditure resulting from the usual daily activities, except physical exercise. The basic metabolism can be estimated with this calculation: body weight multiplied by 25.3.
Next, determine the number of calories you burn through sport in an ordinary day: half an hour of bodybuilding burns about 200 calories and half an hour of cardio-training at moderate-high burns about 350.
Make the total of your basic metabolism and caloric expenditure induced by physical activity and keep your caloric intakes below the obtained value.
Distribute your meals
Gone are the three classic daily meals! Regardless of the number of calories consumed each day, it is imperative to split them equally between 5 to 6 small meals. Each time we eat, the metabolism increases under the effect of digestion and thermogenesis. On the other hand, by making smaller meals, we are sure not to overeat, otherwise the excess calories will probably be stored as fat.
For the metabolism to remain very active, it is important to lose fat and not muscle! Given that muscle hypertrophy occurs through amino acids brought by proteins, it is imperative to eat them every day. Moreover, as proteins degrade slowly in the intestine, they are effective against stomach tightness. On the other hand, lean protein sources such as chicken breast and turkey without skin, tuna , salmon and lean steak should be used. Caution: no abuse, because an excess of protein can also promote the intake of fat.
Fibers against fats
If the body fat has a sworn enemy, it is the fibers: 100% acaloric, fibers absorb water and, thanks to the volume effect, they create a feeling of “gastric fullness” that helps to curb the appetite . The fibers also regulate the level of insulin in the blood, which contributes an important factor in weight control. The best sources of fiber are grain cereal products, legumes and soluble fiber from oat flakes. Try to consume 25 to 35 g of fiber per day.
The good fats
Again, it is essential to consume foods with satietogenic effect when trying to eliminate fat. It is for this reason that a slimming diet must paradoxically include lipids . On the other hand, these are “healthy”, ie unsaturated, fats found in extra virgin olive oil, oilseeds (such as almonds and cashews), avocados and soybeans.
Naturally the metabolism slows down during sleep. The objective is therefore to restart it as soon as possible, hence the importance of this first meal of the day. A high protein meal (20 to 40 g) with complex carbohydrates (such as oatmeal) and a fruit should do the trick. You can also add a cup of coffee to facilitate digestion.
A vegetable cure
No, it’s not about eating chips while watching the football match, slumped on the sofa. Vegetables are dense in nutrients: in other words, they offer optimum nutritional value combined with a minimum of calories. We are more satisfied and, as a result, less likely to get sick of junk. Aim for five servings of vegetables per day.
We do not ask you to follow the Dukan diet fashion and almost completely proscribe carbohydrates. After all, the body and especially your muscles need it to function! However, they should be consumed in moderation, as they cause insulin secretion. As this hormone stimulates the appetite, we tend to eat more. In addition, excess sugar is stored as adipose tissue. Try to halve your carbohydrate portions: half a bun, half a potato and half a plate of pasta instead of one whole serving. Also make sure that your simple sugar intake is limited exclusively to the post-workout meal.
In any system that slips, the “suspects” are the same: sweetened soft drinks, sweets, fries, etc. If there is no harm in making an over-eating from time to time, it is imperative to replace these destructive foods with healthier alternatives: instead of sodas, we will drink water or light drinks; A serving of vegetables will replace the fries; and for dessert, prefer fresh fruit to the cup of ice or milkshakes.
Reduce calories gradually
As you know, in order to lose weight, energy costs must be higher than the contributions. On the other hand, the correct approach is not to switch sharply from 4000 calories to 2000 calories. A drastic reduction in calories can induce the body to burn muscle for energy purposes, resulting in a slowing of the metabolism. The goal should be to preserve the noble tissue (muscle) and get rid of the unwanted (fat). A person of average size should not remove more than 300 calories per day in his diet.
Is breakfast important?
As part of a diet to lose weight, recent studies have desiccated breakfast and showed that you could very well skip it and eat his calories later in the day.
How to reduce calories?
Reducing calories too quickly or too much can walk for two weeks, but the body will quickly adapt to radical change by slowing down its metabolism to conserve energy. The result is that very little fat will be lost. Worse, low calorie diets tend to tap into muscle mass and fat to find the fuel needed. A 10-15% reduction in calories could prompt the body to use fat as a fuel without having to draw muscle. A small reduction should also ensure you can count on enough energy to train yourself hard, preserve and develop muscle mass. This will maintain your metabolic rate and will make permanent fat loss easier.
Should the number of meals be reduced?
No, if you take three “traditional” meals per day. In fact, the right way to do this is to divide your total daily calorie intake or the amount of foods you usually eat into smaller, more frequent meals, say 4 to 5 per day. This simple readjustment (without decreasing calories) can often result in loss of fat without loss of muscle tissue. Eating more often and in smaller amounts forces you to consume fewer calories at each meal which results in more complete absorption of nutrients and less storage of excess nutrients in the form of fat. Mark what you eat at each meal to see if you are creating healthy eating habits.
Eat late in the evening does it make fat?
Only if the calories are in excess, which would be rather the case in a person who has a slow metabolism, as has been mentioned above. A classic advice would be to avoid eating late at night and alter your carbohydrate intake during the day. However, a recent research would seem to indicate that the time you eat would not change the way you store fat. Things happen like this: your body needs a certain amount of calories per day to be able to grow as a result of your workout. You bring your body this amount, no matter what time of the day, everything will be fine. You bring less, you lose weight, you bring more, you will grow fat and if you exaggerate, you can fatten. Now, if you train early in the afternoon and have a good meal to make up the nutrients you spend in the session, I think it would be unwise to have another meal a few minutes before put to bed, especially if you have already brought to your body the amount of calories needed for its development.
Does excess protein make you fat?
The proteins themselves, no. A big mistake that many people make during a diet is to reduce the amount of protein-rich foods in order to decrease fat. Of course, most protein tissues such as chicken, turkey, fish and red meat contain a certain amount of fat, but proteins are absolutely essential to preserve lean body mass and muscle density. When calories are reduced, the body tends to use more glutamine , alanine and essential amino acids found naturally in high protein foods. If you do not eat enough protein, your body will seek these important amino acids in the muscle tissue by destroying the cells to extract the amino acids they contain and use them as energy. This of course can result in muscle wasting, which could even slow down the metabolism and make that fat burning become even more difficult.
Are lightened products and fruit juices good?
Prepared and low fat foods are generally high in sugar, so make sure to read labels by buying manufactured foods. Sugar is the chief nutrient that causes a blockbuster insulin, the body’s main storage hormone. The simple fact that it is written low in fat on the packaging does not make a good food to make slim down. Fruit juices are also a bad choice for those who diet because they contain a lot of calories and especially Simple sugars easy to absorb by the body. They can be degraded very quickly and pass directly into the bloodstream, causing a strong insulin secretion. This can then cause these sugars to be stored as fat and inhibit the use of existing reserves to produce energy. As these high levels of insulin remove most of the blood sugar, an additional trap results: low blood sugar can signal the brain that new sugars are needed to restore normal blood sugar. This spiral effect can cause the person on the diet to eat too much carbohydrate to continuously stabilize a disorderly blood sugar. A lot of noise for insulin, we recognize. But, when you get to the point where your cells are virtually saturated with nutrients, eating more (especially in the form of simple sugar) would of course ask your pancreas to secrete insulin to transport the nutrients to the cells. But, if muscle and liver cells are full of glycogen, insulin will simply take sugars somewhere to be processed and stored as fat.
How much fat should I consume?
As you know, dietary fats tend to be stored as adipose tissue more easily than carbohydrates or proteins. But, do not be extremist and do not rush. The goal is a low-fat diet and not a fat-free diet. Our personal experiences are that individuals who make diets extremely low in fat have difficulty maintaining a high intensity workout. As a result, their workouts suffer and it becomes difficult to maintain muscle mass while trying to lose adipose tissue. In addition, fats have extremely important roles for the body, such as hormone production, cell membrane strengthening, nerve impulse transmission, organ protection, etc. So do not demonize fat As many bodybuilders do. For most people trying to lose adipose tissue, an intake of fats accounting for 10 to 20% of total caloric intake seems to work well. To make things even simpler, we advise you to consume approximately 25 to 30 grams of fat per day.
Does carbohydrates prevent slimming?
No. In fact, we recommend consuming lots of fiber (technically carbohydrates) and complex carbohydrates. Since fiber is a non-digestible food substance found in fruit and vegetables, some calories contained in high-fiber foods are not absorbed. Fiber is also beneficial to people on a diet because they slow down the passage of food from the intestines to the blood, regulating the secretion of insulin and promotes the formation of glycogen (high levels of insulin favor deposits adipose). High levels of glycogen are associated with better recovery, so eating a lot of fiber can help one on a diet to conserve muscle mass. Complex carbohydrates do not generate the same type of fast insulin secretion as the simple sugars also known as quick sugars. Since carbohydrates are the main fuel of the body (including muscles), you should consume sufficient amounts of carbohydrates. The good sources of complex carbohydrates are: oat flakes, yams, vegetables, whole rice and many kinds of whole breads. As long as it is a matter of knowing how many carbohydrates you should consume, do not worry too much about the proportions. The best way to do this is to consume about 2 grams of protein per kilo of body weight, approximately between 25 and 30 grams of fat daily and to balance your calories with complex carbohydrates.
Is water important for the reduction of adipose tissue?
Absolutely. All chemical reactions of the body, including the degradation of fat to glycerol and fatty acid, require the presence of water. The person who is on a diet and who actually wants to lose fat should be well hydrated and drink at least 8 to 10 glasses of 240 cl of water per day. Thirst is not an accurate indicator of the rate of hydration, so it is important to get into the habit of drinking enough water every day. In addition, to preserve muscle mass while making a diet, it is necessary that a sufficient level of glycogen is stored in the muscle. Carbohydrates need water to form glycogen. A person on the diet who is dehydrated will have much more difficulty storing and making glycogen that the one who is normally hydrated every day.