TIPS TO LOST WEIGHT

[maria angelica sassone]

We all know how difficult it is to lose weight, diet attempts to do many times in our lives and we just desperate unimproved . We are desperate looking for real solutions especially in the summer or on holiday . The clothes do not end up into the belly, in the ass or legs . At the end we are going through your head liposuction and miracle products .

Let's settle down, because right now I will give you a remedy that if you do not deceive yourselves, you will lose weight and more to lose weight and shape stylize the figure.

The first thing to know is that this weight is a balance:

If you exercise you lose weight

If you eat less you lose weight

If we do not move you gain weight

If we eat too much you will gain weight

The second is that the body is not pure mathematics, since the body is designed to fit almost everything, so we have to keep in mind that when we stop to eat a lot your body gets used and how little you eat is absorbed , ie , Our metabolism gets used and low spending.

Hence often say but if I can not eat less !

Remember the following:

If you eat very little and rarely kept up to date so you lower your metabolism and tapers slightly.

If you eat properly and more than 3 times a day , your metabolism stays or goes up and therefore can lose weight.

The third thing is that muscle weighs more than fat, when we started to do things well and exercise can occur kilos to be put instead of removing them , so many times is not the weight without clothes or so meters will serve to indicate that all is well .

The fourth is that this never should make us feel bad if not quite the contrary, our sense of health and well being is the goal not the weight .

Fifth, our inner beauty is super -important , many problems of the diets are derived from the frustration of the struggle between utopian image and ours.

The sixth and not unimportant is that it is better to be slow and progressive results fast and short.

After this introduction we will give a series of steps that are foolproof if followed to the letter.






STEP ONE: CLEANING OF DIET

More important than eating poorly is removed from the diet eliminate superfluous or that only serves to get more calories without .

This means that you must remove saturated fat ( not lean pork , bacon , pastries, excess sugar , whole milk, nuts ....).

Our food should be protein : lean chicken fillets , fish , turkey , beef , skim milk and egg whites.

Our meal should have carbohydrates : rice , pasta , root ... anything with refined sugar (pure pasteles. ..) . The vegetables daily, also have fiber. The fruits that are high in sugar should be limited: peach ....

Our food can have fats : olive oil ... the rest of the fair cooking fat protein or carbohydrates. No bacon , no marbling dams (dam Iberian secret ...). The ham is good but without bacon.

STEP TWO: REDUCTION OF CALORIES

Once we've pumped up and changed the way we eat , we will calculate the calories you need to live according to our age and weight. And that amount will be removed 250 calories. Any diet that reduces calories can be more dangerous or uncomfortable for our lives. Remember that they are better slow, sustained struggles to stay without eating like crazy . Also you must remember that when you download a lot of calories and keep your metabolism will drop and your body will get used and our sacrifice will not be effective . Of course we should eat more than 4 times a day.



STEP THREE : Aerobic MORE THAN THREE TIMES WEEKLY

The diet itself is not effective should be added exercise, but not every year, the best way to lose fat is aerobic exercise that is continuous exercise that involved the use of all our body and to breathe : walking, jogging, cycling , Swimming , aerobics , step, dance .....

Furthermore, it should be noted that this exercise to be effective must be at least more than 30 minutes.

So you know 30 minutes three times a week minimum .

The exercise has to be soft and let us breathe or hold a conversation. That sweat and run like a mule is not good, spend burning calories but no fat.

Example is better for fat loss walking to travel 4 km march good pelt .

An easy way to get aerobic exercise is to leave the car parked away or use it as little as possible , using stairs instead of the elevator .

All you can do walking to be done.



STEP FOUR: ABDOMINAL

Some muscles that affect the incentive to lose weight are the abdominals. Cause a change in body shape, clothing is best and encourages and strengthens previous measures.

Remember that your abs have to do them properly , not the neck, which may be injured .

The abdominals should be done by a not every other day .

Here's what to do ( at first forced to do less of what set if you can ) :

abdomen turns stool with a broom handle to the neck (50 fold)

Lying and lift legs a bit , do not force the neck (4 sets of 10)

Lying and lift the trunk, not to force the neck (4 sets of 10)

Lie on your stomach and raise your hands, arms , knees and toes , flexing the back for not touching the ground (4 sets of 10) .



STEP FIVE: GENERALIZED MUSCULAR EXERCISE

As a final point to improve our image is the use of weights for the whole body , arms , shoulders , legs , back, chest .... therefore model the body and increase metabolism thus consumes more and lose fat.

All weights must be small .



STEP SIX : NO PATIENCE ENGAÑARSEA HERSELF

But apparently we assure success, have to go after each other and not skip any. We will measure with the meter abdomen , hips , legs and arm. Just as we will take a garment in question. The weight is indicative and may even increase because muscle weighs more than fat. Jot down measurements every two weeks and not before that we should not obsess about what is better maintained than gross.

If we take a cake or do little exercise we deceive ourselves not others.

CALCULATING CALORIES

A quick and easy method to calculate the BEE ( basal energy expenditure ) is to multiply the weight by 25.5.

And must be multiplied by the factor of activity of the individual.

Women:

* Lightweight : 1.56
* Moderate : 1.64
* Intense : 1.82

Example : Weight 56 x 25.5 = 1428 and is now multiplied by physical activity

1428 x1.64 = 2341.92 calories per day

2341 - 250 = 2091 cal / day to lose weight.

[Myriel RAouine]