From the ear of the body is a special diet that is designed to burn body fat while preserving muscle mass as much as possible. This means that with properly organized drying, you can burn as much body fat, not muscles (this is what happens with most fashionable diets).
Maintaining muscle mass will provide benefits such as a more attractive silhouette ( toned muscles with a minimum amount of fatty layer they look much better than saggy skin after an exhausting diet), as well as a more varied diet (people whose percentage of muscle mass is more can afford to consume significantly more calories without danger to the figure).
Many women train their abdominal muscles hard for years, but they are hidden by subcutaneous fat. If you want to see your embossed press then drying is the perfect solution for you. Let's make a reservation right away that drying is suitable for those who need to lose up to 10 kg. Otherwise, drying may be delayed, then health will suffer greatly. In general, drying should take about two months.
It should be borne in mind that 80% of the success in drying depends on nutrition, but physical activity should also be remembered.
- Preservation muscle tone and muscle mass.
- Increased metabolism and, accordingly, faster burning subcutaneous fat.
- An increase in the calorie window, due to which weight loss occurs.
Where to start the drying process?
Drying should not start abruptly. This is the strictest, the body must be prepared for it. Therefore, 2-3 weeks before drying, you should keep your protein intake to a maximum and carbohydrates to a minimum. This means that it is necessary to exclude from the diet all harmful productsranging from muffins and sweets to smoked products. Remain in the diet: whole grain bread, cereals, pasta made from rye flour, as well as durum wheat. Of course, the basis of the diet will be protein foodssuch as meat, fish, legumes and low-calorie milk.
Drying was invented for athletes and in its original form it involves 4 periods. At any drying period, the minimum daily calorie intake should be higher than 1200 kcal. Failure to follow this recommendation will lead to serious health problems.
The first period (stage) of drying lasts 4 - 6 weeks. At this stage, you should consume 50-60% protein, 10-20% fat and 20-30% carbohydrates (20% is better). The optimal calorie content for this period will be 1600 kcal per day. Observing this condition, protein should be 200 grams (820 kcal), fat - 34 grams (320 kcal), carbohydrates about 117 grams (480 kcal).
Sample menu at this stage:
- breakfast example: boiled chicken egg + 1 egg white (throw away the yolk or give it to the enemy), oatmeal, boiled in water (per 50 grams of dry cereal) + green tea.
Total: 22 grams of protein + 14 grams of fat + 34 grams of carbohydrates. Calories - 260 kcal.
- second breakfast (after about 2 hours): 100 grams of chicken breast + salad of boiled grated beets (about 200 grams), seasoned with a teaspoon (4.5 grams) of linseed (olive) oil + medium apple (about 200 grams).
Total: 27 grams of protein (111 kcal) + 6.5 grams of fat (61 kcal) + 38 grams of carbohydrates (156 kcal). Calories - 328 kcal.
- lunch: 200 gr squid fillet + rice porridge on the water (50 gr dry cereal) + salad (fresh cabbage or cucumbers) - 200 gr + 1 tsp. olive oil.
Total: proteins - 46.5 grams, carbohydrates - 46.5 grams, fats - 6.5 grams. Calories - 441.
- snack: 200 gr of baked chicken breast.
Total: proteins - 47 grams, fats 4 grams. Calories - 230 kcal.
- afternoon snack: omelet of 5 chicken proteins, fried without oil.
Total: proteins - 18 gr. Calories - 74.
- dinner: boiled chicken fillet 150 gr + salad of 100 gr of chopped white cabbage (you can pour lemon juice).
Total: proteins - 39 grams, fats - 4 grams, carbohydrates - 5 grams. Calories - 255.
Second drying period
This stage should last a week or two (but still a week is better). You need to eat 80% protein, 20% fat. Exclude carbohydrates completely. The diet should be only pure proteins. Lean meat (mainly chicken fillet), white lean fish, squid meat, chicken egg whites, shrimp. Fats will enter the body along the way with protein foods. The above products must be baked or boiled. The calorie content of the daily diet can be reduced to 1200-1400 kcal per day (234-273 grams of protein and 26-30 grams of fat, respectively).
In the first two stages of drying, it is necessary to consume a sufficient amount of clean artesian water (about 2 liters per day).
If you are not doing professional sports and do not prepare for the competition, you should stop at this stage of drying. If you follow all the recommendations, you should get the right result.
Try to drink water more often between meals. Drink green tea and chicory root extract. These drinks will not only help to decorate your diet, but also enhance the process of fat burning.
Menu for the second drying period
Example of a menu for a given drying period:
Breakfast: chicken breast - 200 grams.
Total: proteins - 47 grams, fats - 4 grams. Calories - 230.
Second breakfast: omelet (3 proteins and 1 egg), fried without oil.
Total: proteins - 23.5 grams, fats - 11 grams, carbohydrates - 1 gram.
Lunch: 300 grams of lean white fish.
Total: 54 grams of protein, 3 grams of fat. Calories - 250.
Snack: 200 grams of baked chicken breast.
Total: proteins - 47 grams, fats - 4 grams. Calories - 230.
Afternoon snack: 200 grams of squid fillet + 1 cucumber.
Total: proteins - 36 grams, fats - 1 gram, carbohydrates - 3 grams. Calories - 170.
Dinner: 150 grams of baked or boiled chicken breast.
Total: proteins - 36 grams, fat - 3 grams. Calories - 176.
Third drying period
Lasts no more than a week and is carried out professional athletes closer to the competition. At this stage, proteins are reduced to a maximum, fats to a minimum, and carbohydrates are absent. The amount of incoming fluid is also minimized.
Fourth drying period
It is called "carbohydrate loading". This is a kind of beginning to get out of the diet. It starts three days before the competition.
If you decide to get by with the first two stages of drying, then you need to immediately start the carbohydrate load.
You should finish drying by starting to eat foods that are low in carbohydrates (low glycemic index). Here, the poorest in carbohydrates vegetables (greens, cucumbers, cabbage) will come in handy. Then you can add some fruit, baked potatoes, porridge, pasta made from durum wheat or rye flour. It is better to stretch this process over a week. After that, you can proceed to the usual balanced healthy diet.
Be sure to consume complex vitamins and minerals while drying. These can be conventional complexes or preparations for athletes. In doing so, you can reduce the loss of vitamins and minerals in the body, despite following a strict diet.
It's also a good idea to add natural and artificial fat burners while drying. Acceptable natural fat burners during this period are: green and ginger tea, chicory, all kinds of spices (cinnamon, vanilla, cloves). Of the artificial fat burners, L-carnitine is considered the safest and most effective. It will help burn fat during exercise, add energy, and also strengthen the heart muscle. L-quarantine should be drunk on days of physical activity half an hour before it. For example, if you train on Monday-Wednesday-Friday, then half an hour before training you need to drink 0.5-1 grams of L-carnitine.
When will drying results appear?
The first changes can be noticed already at the end of the first week with correct execution recommendations and adherence to the diet. You will notice that you have tightened up. If you were already actively involved in sports before drying, then the muscles will be better felt. During the drying process, exactly fat mass, and muscle (which is much heavier) is retained, respectively, weight will be lost more slowly than volumes. So that the motivation to dry does not leave you, you can keep a diary where you will write down your volumes. Measure them no more than once a week.
At the end of drying, you will lose a significant part of fat deposits from your problem areas.
Active physical exercise it is optimal to carry out at least 3 times a week. This will ensure a high metabolism and preservation of muscle mass. You also need to try not to miss the opportunity to do "household" workouts: once again wash the floors with a rag, not a mop, ignore the elevator, get out of the transport earlier and walk at least one stop.
Drying is very strict diet, therefore, has a number of contraindications. You cannot dry yourself if you have diseases of the stomach, intestines, kidneys, pancreas and liver, as well as diabetes. Drying is also contraindicated for pregnant and lactating mothers.
In conclusion, I suggest watching a video about a drying diet for girls.
A lot of people you can see in the room are trying to get rid of excess fat, but not many of them succeeded in this. If you are having problems losing weight that you do not need, then most likely you are making one of these mistakes!AlexCarnelro 06 January, 2014
Many of us spend years trying to get rid of excess fat, and some have succeeded a little, and some have not achieved it at all. This process can be compared to a “yo-yo” toy or roller coaster, with a lot of "rises". We rush to fight fat when our motivation is high, but we also can't resist freshly baked cookies. Unfortunately, for many, this unnatural process remains in their plans for the next year, and even for dissatisfied visitors to the hall. Burning fat is the most desirable goal for all fitness club goers, but not the easiest one either.
If you for a long time are struggling with fat burning, and have not succeeded in doing so, it may be because you are making one or more of the mistakes described below. I will help you avoid common failures in this struggle and you can achieve what you wanted.1st mistake you eat a lot.
I realize this seems like an obvious mistake, but many people don't really know how many calories they are eating. For example, when ordering a salad, you think you are making a healthy choice, but even without knowing it, you will eat 600 calories. Sauces, ketchups, and sunflower oils also have calories that you probably don't even consider. Especially if you don't eat regularly at home, then you may be consuming more calories than you think.
We are told over and over again that in order to lose weight, you just need to consume less calories than you spend in a day. This method simplifies things. Hypothetically, this theory will work if, for example, you eat 1500 calories per day, from a curd, and burn 2000 calories, but in fact this is not the case. human body not a calculator. What matters is the type of calories you eat. By consuming calories alone, you will not be able to burn excess fat. You need to compose correct diet with proteins, carbohydrates and healthy fats in order to increase muscle mass and burn excess fat.
For many people, a 40/40/20 ratio is great. Where 40 percent of the food you eat is carbohydrates, 40 percent protein and 20 percent fat, this proportion is designed for positive change. But this ratio should not be considered the golden rule for all types of digestion and purposes. Experiment and find what gives you the best effect.
Many people reduce their carbohydrates, if you do, make sure you increase your fat intake a little in order to give your body an alternative source of nutrition.2nd mistake you eat a little protein.
Protein not only builds and repairs muscle fiber... In 2003, the Journal of Nutrition conducted an experiment involving women with overweight, they were divided into two groups with the same amount of calories, but one of them ate 128 grams of protein per day, while the other 68 grams and the former lost weight much faster.
Protein increases food satiety and satisfies hunger more, so you will eat less food in a day. Diets high in protein also have a positive effect on blood lipids, sugar levels, and muscle-to-fat ratio.
By consuming protein great way lose weight, but do not think that you will see quick results by simply adding a couple of servings of protein to your diet. To burn fat, you need to devote a lot of time to composing the right plan food, for your purposes. Prefer meals with a lot of protein, especially instead of carbohydrate diets and after a while you will see the result.
3rd mistake you, use unnecessary liquids a lot.The only liquid your body really needs is water. I'm sure you drink coffee, tea, but the constant consumption of drinks with sugar interferes with the burning of fat. The latte you love so much can easily have 300 calories in it. If you additionally drink 300 calories every morning, then you are only harming yourself and thereby delaying a positive result. Burning fat is difficult, don't make it worse.
Alcohol will also help you to lose in this difficult struggle. Of course, beer won't kill you, but you have to stop indulging yourself in weekend drinking. Alcoholic beverages are high in calories that your body stores in fat, but it's also important to note that this weakens your character. Instead of choosing healthy foods, your drunken brain will tell you that a large plate of chips is the choice you need right now.
4th mistake - you think that healthy food has no calories.
It doesn't matter how healthy the food is, but how much you eat, if you consume a lot of this healthy food, it will be very difficult for you to lose excess weight... Of course, it is very important to consume different types food, but try not to overeat store products that say they are non-GMO.Two prominent examples of healthy foods that are high in calories are nuts and seeds. The micronutrients they contain have a positive effect on your body, but the calories in them may be overwhelming for you. Of course, this does not mean that you need to avoid these foods. When you are going to eat almonds, do not eat in handfuls, you need to know when to stop.
It is difficult to measure how many calories you eat from these nuts, so I recommend eating 10 almonds. Of course, the fat that almonds contain is very healthy, but it is better to get it from another source, such as green vegetables, they contain fewer calories.
5th mistake - you are not training hard enough
Everyone knows that beginners need to start exercising calmly. However, you soon get used to the weights, machines and the atmosphere of the gym, and you need to work harder and harder. If you relax, you will plateau and growth will stop.I've already seen a huge number of women do 5-pound dumbbells without respite throughout their workout. And when asked why they wouldn’t take heavier dumbbells, they always received the same answer, “I don’t want to become not beautiful.” Whether you are a man or a woman, you need to work harder and systematically lift weights, and this does not mean that you will lose beauty, but quite the opposite.
If you want to burn fat, then you must create an extremely energy intensive workout in order to transform your body. Pulling the same weights for each workout will push you away from your goal.
6th mistake - you are not doing intense cardio.I know you're thinking, “Didn't he just tell me to just train harder? Now, it's starting to confuse me. ”Okay, I'll explain, cardio is not a weight training. And with these workouts, you will not lose as many calories as with iron workouts. Therefore, you do not need to expect the same result from a 2-hour cardio as from an hour-long workout with iron.If you want cardio to benefit you, then do some workouts with all the muscles in your body and with short rest periods. By training the whole body at once and taking short rest periods, you train the cardio - vascular system and your muscles at the same time, and thus you will burn more calories.
7th mistake you are a lot nervous.
Stress is a silent killer. When you are nervous, your body produces cortisol well above normal. Chronic elevation of cortisol is responsible for the storage of excess fat and many other negative effects as well. Even if your diet and training plan are ideal, then stress will hinder you from achieving your goal.Take it easy! Easier said than done, of course, applying some relaxation techniques throughout your day can help you improve your overall health. Try yoga, take a bath, read a book, watch a movie, or just put all your thoughts aside and meditate for 10-15 minutes.
8th mistake - you don't get enough sleep.
Like stress, lack of sleep increases cortisol production. When you don't get enough sleep, your insulin sensitivity increases. If you combine these problems, then you are unlikely to get rid of excess fat.
If you want to reach your goals, then you need to get enough sleep. After walking all night and exercising for a couple of hours the next day, your body will not pat you on the head for this and will not give the desired effect. You should sleep at least 8 hours a night. Do not use mobiles or computers before bed, do not drink coffee in the evening, and take a walk in the fresh air, all this will help you achieve your goals.
A properly selected fat burning nutrition program for women aims to reduce body fat and preserve muscle mass as much as possible. But strict adherence to the diet is not enough. To effectively burn fatty tissue, you must follow the basic rules of nutrition and regimen.
It would seem that everything is simple: to burn fat, you need to spend more calories than consumed with food and drinks. For this, women usually use various programs for calculating energy expenditures to calculate the average calorie consumption per day. Nutrition is adjusted in such a way as to "eat" fewer calories, then the body begins to spend its reserves, burning fat. However, everything is not as simple as it seems at first glance.
To effectively burn fat without dehydration and loss of muscle mass, you need to maintain a balance of protein, healthy fats and carbohydrates. The gold standard in correct diet for fat burning, the ratio is 30/40/30, that is, 30% of the daily diet of calories should be proteins, 40% - fats and 30% - carbohydrates. However, this does not mean that such figures are universal for every woman, minor deviations from these figures are possible, but no more than 5-10%.
Effectively fat burning for women, nutrition in which provides a gradual decrease in the calorie intake of the diet, no more than 10% daily. Regular weighing is necessary to determine the effectiveness of the diet. Weight loss per week should be in the range of 800 - 1000 g. On average, for effective fat burning, your diet needs to be "cut" by 300 - 400 calories.
Fractional nutrition
Effective fat burning for women, nutrition provides frequent, 5 - 6 times a day, in small portions. First of all, in this way, the acceleration of metabolic processes is achieved, which is very important for burning fat.
Fractional nutrition, every 3 - 4 hours, helps to reduce appetite, dull the feeling of hunger. The fact is that long breaks between meals and, accordingly, large portions of food lead to the fact that the calories received will be spent not only on vital processes, but also stored in reserve.
About 80% of the total amount of food should be taken before six o'clock in the evening. Everything eaten in the first half of the day is effectively used to maintain the normal functioning of the body. A full-fledged timely breakfast, which contains proteins, fats and carbohydrates, is very important. Late meals lead to a significant slowdown in metabolic processes.
Daily routine and emotional state
Constant stress leads to an increase in body fat. Therefore, a fat burning program must necessarily include relaxing exercises, such as yoga, or other calming procedures.
The amount of time allotted for sleep, and its quality, greatly affect the process of fat burning. It is ideal to sleep 8 hours a day. If you suffer from insomnia, then you need to give up a computer or tablet before bedtime, go for a run or a walk.
Balance of fats, proteins and carbohydrates
With the participation of protein compounds (enzymes), many processes necessary for normal life take place. Their insufficient intake leads to a malfunction of the immune system, a deterioration in the condition of the skin, hair and nails, in women, menstrual irregularities are noted. In addition, fat burning is impossible without the participation of enzymes. Protein lengthens the absorption of carbohydrates, which leads to a longer feeling of fullness.
In addition to natural sources of protein, that is, meat, fish, eggs, legumes and dairy products (it is only better to choose kefir, yogurt and cottage cheese with a low percentage of fat), you can also use complex proteins used in sports nutrition. Their optimal balance in the daily diet is 25 - 30%.
In a diet aimed at fat burning, in percentage fat in the diet should be the most - 50 - 60%. In doing so, it is worth minimizing the consumption of animals and saturated fats found in butter, cheeses and other dairy products. They are also found abundantly in lard, poultry skins.
For the intake of essential fats in the diet, vegetable oils and seafood must be present. Conjugated Linoleic Acid (CLA) from the arsenal can be used as an additive sports nutrition.
As for carbohydrates, not everyone is suitable for eating according to a fat burning program. The degree of digestibility of carbohydrates contained in foods is determined by the value of the glycemic index. It shows how quickly glucose levels rise after they enter the body. During the diet, complex carbohydrates with a low glycemic index (less than 60) are needed to burn fat. It is necessary to completely abandon sweets, white bread, use sugar substitutes.
For women during the period of weight loss, the main source of carbohydrates should be all kinds of vegetables and fruits. They are also sources of essential vitamins, trace elements, which also play an important role in the process of burning fat. But it is better to avoid fruits with a high sugar content (bananas, grapes, currants, dates, etc.) and potatoes.
Some women choose to replace certain foods with meal replacements when designing a fat-burning menu. These are specially designed balanced sports nutrition complexes that contain all the necessary substances. But their volume should not exceed half of the total daily diet.
Fluid intake
Water is not directly involved in fat burning, but a decrease in its amount leads to a slowdown in this process. The total daily volume of fluid consumed should be about 3 liters. This must be strictly monitored, as fat-burning diets dull the feeling of thirst.
The quality composition of the drinks is of great importance. It is ideal to consume ordinary non-carbonated water, completely abandon alcohol, in particular beer, and sugary drinks.
How to Drink Water Properly During a Fat Burning Program? In the morning on an empty stomach, you need to drink a glass of warm water. This contributes to the normalization of digestion processes. You also need to consume water 20 - 30 minutes before meals. Plus, a cup of water can dull hunger and reduce the amount of food you eat.
Proper nutrition
How to burn fat for a woman? First of all, it should be noted that you should not strive to burn fat too quickly. By limiting your daily calorie intake to 800 - 1000, you can lose weight very quickly. But such a diet will only slow down the metabolism and lead to the fact that subsequently all the lost pounds will return. The same thing happens with diets that involve eating only one product.
The following fat burning nutrition program for women is for two weeks. The first seven days are taken by the diet itself, the second - its correct end. Here's a rough menu:
- Monday. In the morning, you can boil a glass of rolled oats in water and wash it down with a cup of green tea with lemon. Lunch consists of boiled or grilled skinless chicken and vegetables. You need to fill it with olive oil. You need to end your meal with green tea. For an afternoon snack, it is recommended to eat a few apples. A few hours before bedtime: 200 g of low-fat cottage cheese and green tea.
- Tuesday. Breakfast is the same as the day before. For lunch, you can eat boiled chicken with diet bread. For an afternoon snack, drink a glass of yogurt or kefir. Dinner consists of vinaigrette and a glass of citrus juice.
- Wednesday. Sutra hercules on water, wash down with pineapple juice. For lunch, you can eat 200 g of lean fish cooked in a double boiler, grated carrot salad and weak tea with lemon. An afternoon snack consists of a couple of apples. For dinner, 200 g of low-fat cottage cheese and grapefruit juice are recommended.
- Thursday. Breakfast is the same as on Wednesday. Lunch includes a small bowl of borscht, steamed veal cutlet, 200 g of stewed cabbage and carrots. For an afternoon snack, eat two oranges or grapefruits. In the evening, vinaigrette and green tea.
- Friday. For breakfast, you need to eat oatmeal with green tea. Lunch is the same as on Thursday. You can drink it with a glass of orange or grapefruit juice. For an afternoon snack, drink a glass of low-fat kefir. Dinner repeats the previous day, only green tea is allowed to be replaced with pineapple juice.
- Saturday. Breakfast consists of rolled oats in water and a glass of citrus juice. For lunch, we recommend boiled lean fish (about 200 g) and a granola bar. The afternoon snack includes two low-fat yoghurts. For dinner, you can eat 300 - 350 g of pineapple.
- Sunday. Oatmeal and green tea in the morning. During the day, 100 g of dietary broth, fish (any) cooked in a double boiler and sauerkraut are allowed. Snack and dinner are the same as on Saturday.
The next week, you must adhere to the principles of low-calorie fractional nutrition. You can eat unsweetened fruits to dull hunger.
There is also a fat burning diet for women, which does not impose strict dietary restrictions. There are several products to choose from, from which you can create a complete menu for every day. For breakfast and dinner, you need to eat something from proteins, vegetables and fruits. Lunch consists of proteins, carbohydrates, vegetables and fruits. For an afternoon snack, proteins and carbohydrates are recommended.
List of Allowed Foods That Contain Protein:
Fruits and vegetables:
- 2 cups berries or two small pieces of fruit.
- 500 g of vegetables. They can be consumed raw or prepared as a salad seasoned with olive oil.
- 300 g of steamed vegetables.
- 60 g of dried fruits.
- 100 - 150 g of green peas or corn.
- List of carbohydrate foods:
A slice of black or rye bread.
Half a cup of boiled potatoes, beans, peas, or lentils.
A small ear of corn.
100 g of boiled rice or durum wheat pasta.
15 grams of low-fat crackers.
Below is another seven-day fat burning nutrition program for women. This diet includes six meals, but you can skip the last meal. The approximate calorie content in the diet is about one and a half thousand. It can be adjusted upward or downward depending on your needs by changing the serving size.
Meals
First reception food includes half a cup of oatmeal in water, to which you can add half a banana and about 100 g of berries. Instead, you can make an omelet with three proteins and one whole egg, make a salad with 200 g of vegetables, and eat a slice of sprouted grain bread.
Second reception food consists of 100 g of chicken (without skin) or lean fish and salad dressed with olive oil. The salad can be substituted for broccoli or asparagus.
Third reception food should contain proteins and carbohydrates. This can be meat with half a cup of cooked wild rice. It is allowed to add 100 g of vegetables.
For the fourth appointment You can eat a scoop of protein powder and drink it with water, or replace the protein with a glass of grated carrots or an apple and 2 teaspoons of nut butter.
Fifth reception food includes protein and vegetables. It is recommended to cook grilled chicken or turkey and sprinkle generously with herbs. Or eat about 100 g of lean beef and stewed vegetables (carrots with onions and bell peppers).
Last meal. This can be 100 g of cottage cheese or yogurt with cinnamon, or a scoop of protein with water.
You can also prepare a special cocktail to burn fat. It can be drunk with any of these diets. It is prepared as follows: you need to mix in a blender 4 slices of pineapple, a quarter of a grapefruit, a glass of low-fat kefir or yogurt, 30 ml of coconut oil and 30 g of pumpkin seeds.
Generally, proper nutrition and a properly designed exercise plan will help you burn fat efficiently and not experience severe stress due to dietary restrictions or lack of vitamins and minerals.
What you need to speed up the fat burning process
Let's talk about the fat burning process. Why is it impossible to break down fat deposits with the help of the miracle of tablets and teas? The fact is that energy reserves are stored in fat cells (lipocytes). Energy is released from them only when necessary - for the construction of cell walls, the production of hormones, etc. To obtain energy, the body must break down triglyceride to fatty acid and glycerol - these substances are further transported through the blood to the place of use.
However, the fat leaves problem areas unevenly, this phenomenon depends on the number and activity of receptors, as well as blood flow in the tissues. Where fat reserves are provided by nature itself (belly, hips and waist), it will go much slower. In order for the triglyceride that has left the cell to not come back, it must be consumed: for example, for energy for muscles. And this can only be done with the help of cardio and strength exercises. The diet helps to speed up the metabolism and get rid of subcutaneous fat. Various wraps, massages, sauna, physiotherapy procedures significantly improve tissue microcirculation.
There are many reasons why excess fat is deposited:
- Passive lifestyle.
- Hormonal Disorders.
- Improper nutrition.
- Non-compliance with the daily routine.
- Inability to control oneself, the habit of eating stress with sweetness.
- Heredity.
- Chronic diseases.
- Slow metabolism.
To choose the right diet, you first need to find out the root cause of fat accumulation. If this is a hormonal disorder or genetic obesity, a doctor's consultation is necessary.
Tips for losing weight:
- Diet is great, but you need to keep track of your calories. Keep a weight loss diary and write down your diet. After a couple of weeks, you will be able to compose the menu yourself. Average kilocalories per hour: body weight multiplied by a factor of 0.9 and multiplied by 24.
- Follow drinking regimen: water cleanses the stomach, prepares it for new food, speeds up the metabolism. Drink a glass of warm water 20 minutes before a meal and you will find yourself eating less. This means that the diet will be more effective.
- Balance your diet: eat fractionally, and breakfast should be the most satisfying and high-calorie. Easily digestible foods are preferred for dinner. You can have 2-3 snacks per day.
- It is impossible to remove excess fat without excluding smoked meats, fatty foods, flour, high-calorie sweets, fast food, alcohol, carbonated drinks from the diet.
- Any diet involves the preparation of healthy dishes: boiled, steamed or in the oven.
- You can eat lean meat, poultry, fish, low-fat dairy products. Vegetables and fruits will help to remove fat - they are high in fiber, which improves digestion. You can also eat nuts, eggs, vegetable oils and cereals (rice, buckwheat, oatmeal, millet). There should not be a lot of animal fats in the diet.
- The last meal is three hours before bedtime.
Indicative menu
For lunch: vegetable broth (200g), whole grain bread (50g).
Dinner: seafood salad (200g)
For lunch: beef steak (100g), stewed vegetables (120g).
For dinner: vegetable salad (120g), rice (100g)
For lunch: vegetable stew (150g), boiled chicken (100g).
Dinner: fruit salad (200g)
For lunch: boiled fish (200g), carrot and cabbage salad (70g).
For dinner: stewed poultry (150g), tomato
For lunch: vegetable soup (200g), boiled chicken (70g).
For dinner: buckwheat porridge with lean meat (150g)
For lunch: chicken broth (150g), vegetable salad (100g).
For dinner: stewed fish (150g), cabbage salad (100g)
For lunch: rice soup (150g), vegetables (100g).
For dinner: 2 boiled eggs, steamed poultry (150g)
So that the fat from the belly is gone, and you do not have to starve, we make snacks between main meals. A couple of apples, an orange or grapefruit, a handful of dried fruits or walnuts, three tablespoons of berries, kefir, green tea - all this is perfect for an afternoon snack or lunch.
A lot of people that you can see in the gym are trying to get rid of excess fat, but not many of them succeed in this. If you are having problems losing weight that you do not need, then most likely you are making one of these mistakes!AlexCarnelro 06 January, 2014
Many of us spend years trying to get rid of excess fat, and some have succeeded a little, and some have not achieved it at all. This process can be compared to a “yo-yo” toy or a roller coaster with a lot of “ups”. We rush into battle with fat when our motivation is high, but we also can't resist freshly baked cookies. Unfortunately, for many, this unnatural process remains in their plans for the next year, and even for dissatisfied visitors to the hall. Burning fat is the most desired goal for all fitness club goers, but not the easiest one either.
If you have been struggling with fat burning for a long time and have not succeeded in it, then this is probably because you are making one or more of the mistakes described below. I will help you avoid common failures in this struggle and you can achieve what you wanted.1st mistake you eat a lot.
I realize this seems like an obvious mistake, but many people don't really know how many calories they are eating. For example, when ordering a salad, you think you are making a healthy choice, but even without knowing it, you will eat 600 calories. Sauces, ketchups, and sunflower oils also have calories that you probably don't even consider. Especially if you don't eat regularly at home, then you may be consuming more calories than you think.
We are told over and over again that in order to lose weight, you just need to consume less calories than you spend in a day. This method simplifies things. Hypothetically, this theory will work if, for example, you eat 1500 calories per day, from a curd, and burn 2000 calories, but in fact this is not the case, the human body is not a calculator. What matters is the type of calories you eat. By consuming calories alone, you will not be able to burn excess fat. You need to make the right diet with protein, carbohydrates and healthy fats in order to build muscle and burn excess fat.
For many people, a 40/40/20 ratio is great. Where 40 percent of the food you eat is carbohydrates, 40 percent protein and 20 percent fat, this proportion is designed for positive change. But this ratio should not be considered the golden rule for all types of digestion and purposes. Experiment and find what gives you the best effect.
Many people reduce their carbohydrates, if you do, make sure you increase your fat intake a little in order to give your body an alternative source of nutrition.2nd mistake you eat a little protein.
Protein not only builds and repairs muscle fiber. In 2003, the Journal of Nutrition conducted an experiment in which overweight women participated, they were divided into two groups with the same amount of calories, but one of them ate 128 grams of protein per day, while the other 68 grams and the former lost weight. much faster.
Protein increases food satiety and satisfies hunger more, so you will eat less food in a day. Diets high in protein also have a positive effect on blood lipids, sugar levels, and muscle-to-fat ratio.
Eating protein is a great way to lose weight, but don't assume you'll see quick results just by adding a couple of servings of protein to your diet. To burn fat, you need to devote a lot of time to putting together the right nutrition plan for your goals. Choose a meal with a lot of protein, especially instead of carbohydrate diets, and over time you will see the results.
3rd mistake you, use unnecessary liquids a lot.The only liquid your body really needs is water. I'm sure you drink coffee, tea, but the constant consumption of drinks with sugar interferes with the burning of fat. The latte you love so much can easily have 300 calories in it. If you additionally drink 300 calories every morning, then you are only harming yourself and thereby delaying a positive result. Burning fat is difficult, don't make it worse.
Alcohol will also help you to lose in this difficult struggle. Of course, beer won't kill you, but you have to stop indulging yourself in weekend drinking. Alcoholic beverages are high in calories that your body stores in fat, but it's also important to note that this weakens your character. Instead of choosing healthy foods, your drunken brain will tell you that a large plate of chips is the choice you need right now.
4th mistake - you think that healthy food has no calories.
It doesn't matter how healthy the food is, but how much you eat, if you consume a lot of this healthy food, it will be very difficult for you to lose weight. Of course, it is very important to eat different types of food, but try not to overeat store foods that say they are non-GMO.Two prominent examples of healthy foods that are high in calories are nuts and seeds. The micronutrients they contain have a positive effect on your body, but the calories in them may be overwhelming for you. Of course, this does not mean that you need to avoid these foods. When you are going to eat almonds, do not eat in handfuls, you need to know when to stop.
It is difficult to measure how many calories you eat from these nuts, so I recommend eating 10 almonds. Of course, the fat that almonds contain is very healthy, but it is better to get it from another source, such as green vegetables, they contain fewer calories.
5th mistake - you are not training hard enough
Everyone knows that beginners need to start exercising calmly. However, you soon get used to the weights, machines and the atmosphere of the gym, and you need to work harder and harder. If you relax, you will plateau and growth will stop.I've already seen a huge number of women do 5-pound dumbbells without respite throughout their workout. And when asked why they wouldn’t take heavier dumbbells, they always received the same answer, “I don’t want to become not beautiful.” Whether you are a man or a woman, you need to work harder and systematically lift weights, and this does not mean that you will lose beauty, but quite the opposite.
If you want to burn fat, then you must create an extremely energy intensive workout in order to transform your body. Pulling the same weights for each workout will push you away from your goal.
6th mistake - you are not doing intense cardio.I know you're thinking, “Didn't he just tell me to just train harder? Now, it's starting to confuse me. ”Okay, I'll explain, cardio is not a weight training. And with these workouts, you will not lose as many calories as with iron workouts. Therefore, you do not need to expect the same result from a 2-hour cardio as from an hour-long workout with iron.If you want cardio to benefit you, then do some workouts with all the muscles in your body and with short rest periods. By training your whole body at once and taking short rest periods, you train your cardiovascular system and your muscles at the same time, and thus you will burn more calories.
7th mistake you are a lot nervous.
Stress is a silent killer. When you are nervous, your body produces cortisol well above normal. Chronic elevation of cortisol is responsible for the storage of excess fat and many other negative effects as well. Even if your diet and exercise plan are perfect, stress will keep you from reaching your goal.Take it easy! Easier said than done, of course, applying some relaxation techniques throughout your day can help you improve your overall health. Try yoga, take a bath, read a book, watch a movie, or just put all your thoughts aside and meditate for 10-15 minutes.
8th mistake - you don't get enough sleep.
Like stress, lack of sleep increases cortisol production. When you don't get enough sleep, your insulin sensitivity increases. If you combine these problems, then you are unlikely to get rid of excess fat.
If you want to reach your goals, then you need to get enough sleep. After walking all night and exercising for a couple of hours the next day, your body will not pat you on the head for this and will not give the desired effect. You should sleep at least 8 hours a night. Do not use mobiles or computers before bed, do not drink coffee in the evening, and take a walk in the fresh air, all this will help you achieve your goals.