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To lose weight - the most necessary tips for you

Most people who want to lose weight often lose weight fast,again, weight gain is rapid, while slow weight loss is slow.

Studies in Australia have confirmed that this notion is wrong.

The first group of ewes began to lose weight at 12 weeks, and the second group of ewes began to lose weight at -36 weeks. She then lost 12,5% ​​of her body weight, while at 144 she maintained her body weight.

Eventually, 70% of those who lost weight quickly in a short period of time and 72% who underwent a slow weight loss process gained weight again over time and regained the weight they lost. However, 12.5% of the researchers lost 81% ​​of their body weight in the first group. Only 50% of the group that wanted to lose weight in the second slow pace managed to achieve such a result.

Hence, losing weight in a short period of time is more beneficial than losing weight slowly.

0,5-1 kg per week is called the norm. Losing weight in a short period of time not only burns fat, but also leads to a decrease in water and muscle mass. It is not easy to burn big calories in a short time. However, losing weight in a short period of time can lead to other harmful consequences.

These include: lack of nutrients, headache, fatigue, dizziness, constipation, menstrual problems, hair loss. Thus, it is recommended to lose 1 kg per week to avoid harm to the body. If you lose less than 1 kg per week, you will have lost 2 kg in 8 months, which is one of the biggest weight loss in a short period of time. This will help keep the weight in balance for a long time.

 

Now let's talk about how to properly formulate a diet.

Weight loss methods

How to make a diet?

One kg of fat contains 7 kcal. In order to lose 716 kg in a week, you will need to make up a deficit of 1 kcal per day. Studies have shown that giving up 1% of calories does not harm the body. That is why your diet should be less than 100 kcal, not only from food but also from physical activity.

For example, it is advisable to reduce the daily norm to 500-600 kcal, while adding an hour or two of light running and other exercise.

However, protein, fat and carbohydrates should also be taken into account. This is especially important for those who want to reduce fat and maintain a large amount of difficult weight.

 Protein volume

Studies have shown that diets high in protein can help you lose weight without reducing calories.

In the diet of those who intend to lose weight, protein should be 30% and carbohydrates 50%. People consumed low-calorie foods without any restrictions and lost 12 kg in 5 days.

Consumption of 1,2 -1,6 g of protein per kg of body weight per day helps to keep the weight in balance and not to feel hungry. At the same time, fat is reduced and muscle weight is maintained. Add more protein-rich foods to your diet. You will need to consume 30% protein or 1,6 protein per kg in your daily diet.

The combination of fat and carbohydrate

It is widely believed that fat is not to blame for weight gain, but at the expense of carbohydrates. Therefore, diets rich in low amounts of carbohydrates are much more effective.

Studies have shown that those who followed a low-carbohydrate diet lost 6-5 kg in 8 months. Those who followed a low-fat diet lost only 1,9 kg.

If you want to lose weight quickly and effectively, avoid sweet and sour foods. Follow these relationships Protein 30, Fat 60, Carbohydrate 10 or 30-50-20

If you are 30-30-40 or 30-25-45, include a variety of cereals and pasta, a little bread, dried fruit in your diet. But the result will be a little later.

Remember: the most important diet is to follow it. Therefore, determine the% of protein, fat and carbohydrates according to your needs.

 

What exercises are right to do?

What to do to lose weight

Why exercise?

 Exercise can help you lose weight fast for a number of reasons.

It likes calories that are big at first. Needless to say, the more you exercise, the more calories you expend. Because everyone knows that.

The second is the caloric expenditure that occurs as a result of oxygen deficiency after exercise. For some time after exercise, the body needs large amounts of oxygen and uses a lot of calories to restore the previous state of calm.

A 2011 study by researchers found that after a 45-minute workout, the acceleration of matabolism lasted 14 hours.

Third, it increases the amount of fat burned per calorie. In 2012, Dr. Bruce Spiegelman in his research found that muscles that work during physical activity produce iris. This hormone travels along with the blood and disperses the white fat cells like a storm, dispersing it instead of accumulating fat.

  People will have fats in stock. This scientist proved that the hormone irizin plays a key role in the human body.

The adult human body contains about 20-30 g of stored fat, and it can be increased by lack of exercise and cold. Scientists say that 50 g of fat can burn 20% per day.

 

What exercises should be done to lose weight?

If you want to lose weight only through cardio, for you, Professor Joseph has proven that it is also possible to lose weight through diet without exercise.

They spent 10-400 kcal on a treadmill five days a week for 600 months and eventually managed to lose 5 kg without any diet.

Mixed exercise helps reduce fat and keep muscle!

A 45-minute workout without a break can really help you lose weight. If you don’t want to spend your life in the gym, then you should switch to cardio and strength training.

Special exercises for a person weighing 70 kg to consume 600 kcal.

It is necessary to run at a speed of 9 km / h. The heart rhythm should beat 140-150 times. Two hours walk at a speed of 5-6kmG's. Cycling for two hours at a speed of 10-12 kmG's. Two hours of swimming.

Active exercises include jumping rope at twice the speed, throwing the ball to the basket, and other weight loss exercises.

How many times a week should you exercise?

 University of Alabama scientists have found that exercise should be done in moderation. It is recommended to do active exercise twice a week and work out cardio for the remaining two days.

Running should also not be overdone. Running coach Susan Paul advises that 3 times a week is enough. He said the rest could be achieved through dance, yoga, zumba and more.

A check for quick weight loss

Calculate how many calories you are consuming per day. The daily norm is 500 kcal. Daily kcal deficiency should not be less than 1 kcal. This can be harmful to health. Make a list so that all the daily calories are 100% protein and 30-10% carbohydrates. Take 45-3 sessions per week. Organize your workout so that one workout burns 5 calories. Just do cardio exercises if you want to lose weight. Add strength exercises if you want to maintain muscle weight. Try to avoid a nervous state. Numerous studies have shown that nervousness can lead to fat accumulation. Sleep on time. Scientists have proven that poor sleep opens the appetite and harms the body.