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Title : 8 secrets to lose weight without faults
link : 8 secrets to lose weight without faults

8 secrets to lose weight without faults

8 secrets to lose weight without faults

Slimming and staying thin is difficult, but not impossible. Read on to find out what really works and how these strategies tip the balance in your favor.

1. There are so many diets, which one to choose? Is there a simple way to lose weight?

A: Certainly. Experts say that to note every day what one eats is probably the most effective strategy to succeed in losing weight. This "food diary" is a four-axis National Weight Control Registry in the United States, consisting of people who have lost 12 kg or more and have maintained their weight for at least one year.

Most people do not realize how much they ingest. Studies show that dieters underestimate their calorie intake, sometimes by 50%. The food diary eliminates this problem because we find in black and white everything we ate. A simple notebook will do the trick. Write down everything you eat and drink. Then check out a specialist book or go to a site like the-calories.com to rate the number of calories that match each day. Some foods keep you away from your goal? Eliminate them and you will begin to lose weight.

2. What should my daily goal be in terms of calories?

A: Here's a tip: add a zero to your weight in pounds. This number represents your basic metabolism (MB), your essential energy needs: 1 kg = 2.2 lb - by multiplying your weight in kilo by 2.2, you get the corresponding number of books). Multiply your MB by one of the following numbers based on your physical activity, to know the daily number of calories needed to maintain your weight.

Sedentary = 1.2

Low active = 1.5

Asset = 1.75

Very active = 22

If your weight is 150 lbs, your MB is 1,500. If you do a little physical activity, multiply 1,500 by 1.5, giving 2,250. In this case, the number of calories you need to Maintaining your current weight is 2,250 per day. To lose 500 g (1 lb) per week, cut 500 calories per day.

3. Calories are boring. I could not just monitor the carbohydrates?

A: A low carbohydrate diet (or carbohydrate) accelerates weight loss, especially at the beginning of the diet. In a study published in the American Journal of Clinical Nutrition, subjects who followed a low carbohydrate diet for 12 weeks lost an average of 5 kg, whereas those who followed a low-fat diet lost only 2, 5 kg.

A low carbohydrate diet is, in fact, a low calorie diet and high in protein. A hamburger with a salad instead of fries and a sugar free beverage is a low carb meal and calorie meal. On the other hand, low carbohydrate diets are easier to hold because the proteins and fats that are preserved create a sensation of satiety.

There is, however, one side to the coin: studies show that, over a year, the weight loss associated with such a diet slows and stabilizes in a low-calorie diet: people get tired of "sandwiches without Bread "or bored with rice. If your goals are short-term, a low carb diet will do. For good long-term habits, choose a low-calorie diet.

4. Do I have to eat lunch, even if I'm not hungry?

A: Yes. People who lose and maintain weight loss take a breakfast. People who give up lunch take calories in the day. Researchers at Vanderbilt University in the United States recruited obese women who did not eat breakfast. All undertook a diet at 1,200 calories / day. A first group continued to take only dinner and supper. The other group had lunch, dinner and supper. 12 weeks later, the subjects of the group with lunch had lost 7.5 kg while the others had lost only 6 kg. The lunch group was better off with 1,200 calories. A lunch also restarts the metabolism, slowed down during the night.

5. I cheat constantly because I like to munch on. Am I condemned to be overweight?

A: No. Snacks are an essential part of weight loss. This cuts out cravings and prevents you from eating too much at meals. Choose a snack of less than 150 calories and, where possible, high volume, but low in calories, such as fresh grapes, popcorn, or a cup of broth. Incorporate them into your diet (the vegetable juice is very nutritious, therefore excellent). Add as much protein as possible. And do not condemn fat completely; Unsaturated fat, peanut butter, nuts and avocados helps feel satiated and facilitates weight loss.

 

Some examples of good snacks:

• a glass of vegetable juice

• a hard egg

• mini carrots with a little humus

• a piece of low-fat cheese with rye crackers

• a granola bar containing at least 5 g of fiber and less than 150 calories

• half a apple with peanut butter

• 6 dried apricots

• 1 cup low fat yogurt (add fresh fruit)

• 16 to 20 almonds

• 10 peanuts in blades (to slow down the pace)

• a frozen caramel bar of 88 calories or six squares of semi-bitter chocolate (to ease a "chocolate crisis").

6. If I decrease calorie intake, do I still have to exercise?

A: Yes, for a balance. Less calories decrease weight in the short term, and exercise prevents it from returning. In the National Weight Control Registry study, 90% of subjects who lost weight and did not resume exercise regularly. You know, even light exercises burn calories and increase muscle mass. And the more massive your muscle mass, the more calories you will burn, even at rest. Diet alone can be effective at the beginning, but sooner or later you will reach a metabolic plateau - and then it will become essential.

The faculty of medicine at the University of Washington has shown that people who have cut 230 calories a day for a year without exercising have lost weight, but also muscle mass, strength and aerobic capacity. Those who did exercise without cutting calories lost an equivalent weight without sacrificing muscle mass.

So, between decreasing calories and exercising, it is better to exercise, even if it is a light program or walk much more. For example, when Baylor Medical School researchers in Houston submitted 127 individuals to either a single diet, an exercise program, or a combination of both, all participants lost a similar weight in the first year . After two years, those in the diet had recovered 1 kg more than their weight at the beginning, while the other two groups had maintained a loss of 2.5 kg.

7. I walk regularly, but I would like to burn more calories. What can I do to lose weight faster?

A: First, congratulations for your attendance! You will see the results. But if the pounds do not decrease fast enough, there are several options (in addition to decreasing calories). For example, you can walk longer, more often, or choose a route with climbs. Hiking boots allow a calorie expenditure up to 40% greater by applying the upper body.

One of our favorite stuff is training with periods of greater intensity. These are peak intervals. This increases endurance and burns more calories without lengthening the walk. Here: after 5 minutes of walking, increase the rhythm for 30 seconds, then return to your usual rhythm. Gradually increase the number and duration of these periods of sustained activity. Presumably, these tips will require new muscle fibers that will burn more calories without forcing you into a more demanding workout in time or rigor.

If you have not already done so, you will want to increase your muscle strength. More than aerobic exercise, movements that require strength help to burn calories long after training. Start with simple movements like pumps on the knees and straightening

three times a week.

8. Is it true that stress affects the ability to lose weight?

A: Of course, just like lack of sleep. When you are tense, your body releases hormones, including adrenaline that makes you feel better, but also Coriolis that has a devastating effect on weight. It is a powerful stimulant of appetite. It is responsible, in part, for the frequent trips of stressed people to the biscuit pot and the fridge. Furthermore, high levels of Coriolis appear to stimulate the growth of fat cells in the abdomen, triggering the deposition of fat related to heart disease and insulin resistance. If outdoor walks are not enough to reduce your stress, concentrate on relaxation

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