You do not know how to lose weight while maintaining health and at the same time not becoming like a person with anorexia? Look for the answer in this article.
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First you need to understand what proteins, fats, carbohydrates, and calories are. The goal of drying is to burn fat and maximize muscle preservation. A person does not look bad not because of the amount of fat, but because of its percentage in the body. If a person has 15 kg of fat, and he himself weighs 110 kg, then his body will be sculpted and beautiful.
If a person again has 15 kg of fat in his body, and it weighs 60 kilograms, then he does not look, to put it mildly. It would seem that the amount of fat is the same, but they have a different percentage. That is why it is necessary to maintain muscle mass.
To do this, you need to make your diet in such a way that the body receives few calories, but at the same time receives a sufficient amount of nutrients. You need to spend 500-800 more calories per day than you consume.
You can not completely refuse food. In this case, of course, you will lose weight, but you will look like a person with anorexia, kill your health. In addition, after leaving the diet, lost kilograms will return back. This will happen due to the fact that the body was in a state of stress for a long time.
Losing fat for the body is unnatural, for it the most important goal is to survive, and for this you need fat, which in difficult times will be used as a reserve of nutrients. After leaving the diet, the body will begin to gain fat for future hungry times. Therefore, refusing food is completely impossible.
For weight loss, you need to reduce the amount of carbohydrates, but you can not remove them completely. By removing them completely, the body will cease to receive energy, and the person will begin to move less, which is also important when losing weight.
Simple carbohydrates, such as fruits, sugar and so on, it is desirable to completely remove, since it is from them that the fat mass grows. You can eat fruit, but only in the morning and in small quantities. Only complex carbohydrates, such as cereals, cereals, are needed. They need to be consumed, but by evening it is better to reduce their number or to completely eliminate it.
Some carbohydrates need to be replaced with protein and vegetables.
Protein is needed to maintain muscle mass. It also does not increase the amount of fat. But do not abuse it, you still need to spend more calories than we get.
Vegetables can be eaten in unlimited quantities, they have a minimum of calories and they give us fiber. It, in turn, accelerates the metabolism, which slows down in the process of losing weight, as the body does not want to give up the accumulated fat.
Do not forget about the water. You need to drink it a lot, all day long.
Eat small meals every three hours.
You need to go out of the diet very smoothly for three weeks, gradually adding complex carbohydrates. Also, do not forget about training, as they are very important in losing weight. But more on that in the following articles.