Only the most practical and valid tips for losing weight. Have you been overweight for a long time? Nothing helps? Then let's figure out how to fix it..
Article content:
Tip 1: Calorie deficit.
Tip 2: There is no need to rush anywhere.
Tip 3: Pay attention to the amount of protein you consume daily.
Tip 4: Aerobic exercise.
Tip 5: Don't forget about strength training.
Tip 1: Calorie deficit.
It has been proven that the fewer calories you consume per day, the more your body fat decreases. The body begins to mobilize stored fat for survival.
An experiment was conducted in the USA in which more than 30 people were asked to consume an average of 1,200-1,600 calories per day. During this experiment, all participants lost from 80 to 50-55 kg over six months.
Tip 2: There is no need to rush anywhere.
Have you heard this expression?: If you hurry, you will make people laugh.
Everything needs to be done gradually, since excessive weight loss is harmful to health. It is recommended to lose weight by 1.5 kg per week.
Of course, if you are overweight, the rate of weight loss will be faster.
At first the speed will increase, but after a while it will slow down.
Tip 3: Pay attention to the amount of protein you consume daily.
During weight loss, it is recommended to consume 1.5-2 g of protein per kilogram of body weight.
Tip 4: Aerobic exercise.
Always do aerobic exercise.
Walk or run a lot.
Whether it's an hour, an hour and a half, or two hours, burn enough calories during that time.
But in practice, it doesn’t matter what the aerobic activity is, what matters is how long you do it. The longer you exercise, the more calories you burn.
Tip 5: Don't forget about strength training.
In addition to running and fast walking, you need to signal the muscles in your body to move.
Muscles burn the most calories.
If you don't signal to your body that you need muscle, muscle will be used up faster than fat.
I recommend three exercises:
- Squats.
- Push ups.
- Pull-ups.
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