Anyone could tell you that to lose weight, what you need is to eat less and exercise. However, things are not exactly like that. Indeed, there are other habits that are the keys to losing fat.
Find out what these keys are to start your metabolism and accelerate fat loss.
First, it sets a realistic goal and specific weekly goals to reach that goal. However, don't be too strict with yourself and find a balance.
Also, don't forget that sleep helps your body recover and fight fat. Indeed, sleeping less than seven or eight hours can increase appetite and slow down your metabolism. Consequently, you will burn fewer calories and retain more abdominal fat.
KEYS FOR THE EXERCISE
Do more exercise. The ideal to activate the metabolism and eliminate calories and lose fat is to combine aerobic and anaerobic exercises.
Therefore, add variety to the exercises and perform a high intensity interval training appropriate to your fitness. It will start your metabolism in a short period of time. Consequently, try to alternate cardio with resistance training.
For example, start with five minutes of cardiovascular exercise, such as running, cycling or elliptical, immediately followed by a circuit of weights, lunges, squats and push ups, performing each exercise for eight repetitions. This complete circuit can be repeated two or three times.
The rest periods that you do between the exercises can be modified to create a fat burning effect. Consult with your coach, he will guide you and adapt the exercises to your physical condition.
Home fitness fit woman exercising on smart stationary bike at home gym class watching screen online class biking exercise. Young girl training spinning the pedals pedaling. Focus on screen
First of all, it is important that you do not peck , as it would be a way to sabotage your efforts. It is one of the keys to losing fat and weight in general.
Also, keep track of what you eat and the weight you lose.
Also, stay away from calorie drinks, such as sugary and carbonated drinks or soft drinks, because they will make you feel more hungry, and contain a lot of sugar. Drink lots of water daily.
On the other hand, making a diet plan can be hard for you, both mentally and physically. So, allow yourself a treat , as it will help you rest from your restrictive habits and will keep you satisfied while you continue to lose weight.
It replaces carbohydrates, as it is one of the easiest and fastest ways to start weight loss. Replace foods such as pasta, rice and bread with fruits and vegetables, since they have fewer calories.
Increase protein intake. In effect, they help maintain lean body mass and increase the thermal effect of your diet. Also, eating protein keeps you satiated for longer.
Eat healthy fats , such as nuts, avocados and healthy oils, which can help you lose fat faster than a strict diet. On the other hand, be sure to calculate the amount of fat you need in your diet to avoid overeating and avoid trans fats .
As a study published through the Journal of Diabetes and Metabolic Disorders highlights , it is necessary to combine a good exercise routine with an adequate diet to achieve significant changes in body composition and metabolism.
Therefore, to lose weight it is essential to adopt a training plan (which includes resistance exercises) and ensure adequate nutrition, which includes abundant sources of protein and healthy fats.