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I am 22 years old, 180 cm tall, I weigh 74 kg. I have never had overweight problems and according to BMI I do not have them. Overall, I have a slim figure, but over the last year I have noticed a huge increase in fat on my stomach - I have grown a "tire", I also developed a second chin. I have not eaten meat for 7 years, and for 4 years I have not eaten fish, but due to their nutritional value, I have been eating them for 3 years. From October (beginning of the semester) I neglected my physical condition, I had never exercised before, but played football a lot. Is there any diet and exercise for people like me?
Grzegorz, fat gain is most often associated with improper nutrition and / or insufficient burning of excess calories due to lack of physical activity. Proper nutrition is primarily providing the body with the right proportions of proteins, carbohydrates and fats. In your case, consider whether you are consuming too much carbohydrate in your diet in the form of white bread, potatoes, cakes, sweets, and whether your meals are evenly distributed throughout the day. To prevent the body from storing excess calories, you should eat balanced, 3-4 small meals a day with plenty of vegetables. Rational nutrition is enough to keep your body fat from increasing, and if you are not overweight, no "special" diet is needed. What is needed is exercise, which not only burns the accumulated calories, but also speeds up the metabolism in the body so that it "works at full capacity and does not become lazy". It can be some sport, you mentioned football as much as possible, but also if you have the opportunity, swimming, cycling, exercising in the gym.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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