Losing weight is not about getting rid of water from the body or accelerating digestion, but about using up stored fat. This is guaranteed by an appropriate reduced-calorie diet and exercise. How many calories you need per day depends on your lifestyle, height, weight, gender and age.
Why diets that promise to lose weight in a short time usually only cause a temporary drop in kilograms, after which we quickly catch up? The problem is that such diets are too restrictive, they provide too littlecalories , which makes the body stocks up for its safety and the trouble starts again. Homogeneous diets are especially dangerous, because they do not provide the body with all the nutrients, and this may result in a dysregulation of metabolism.Slimmingis the use of stored fat. This is guaranteed by an appropriatedietwith reduced calories and a dose of exercise.
Check how much energy you need and adjust your diet
It depends on your lifestyle, height, weight, gender and age. For example, a forty-year-old woman who is 165 cm tall, weighs 65 kg and leads a sedentary lifestyle needs 1,880 kcal per day. This means that by providing the body with so many calories, without changing the current habits - it will not gain weight or lose weight. But reducing this ration or increasing the dose of exercise will result in weight loss.
What are the ways to burn fat? [TOWIDEO]
According to an expertDominika Kurnicka, owner of TwójTrener.plExercises for the beginning
You want to have a flat, nicely sculpted belly, you need to exercise. Exercise is a process of contracting all of your abdominal muscles, causing them to grow and burn fat. The basic principle of abdominal exercises is to exhale when you exert yourself and inhale when you return to the starting position. Exercising with the apnea will have no effect, because then you are working not with your muscles, but with your joints. For the exercises to be effective, you need to do 3-4 sets every day, starting with 12 repetitions and gradually increasing their number to 30.
The total amount of fat in the diet should not exceed 2 tablespoons a day
Replace animal fats with vegetable fats. Choose poultrycold cuts, lean dairy products. Stew, bake, steam - fried products absorb fat like a sponge. Give up white bread, sugar (1 teaspoon is 20 kcal), sweets, sweetened drinks and sweet fruit. Use alcohol occasionally (a glass of dry wine provides 83-85 kcal, a small beer - 162 kcal).
Stress makes it harder to lose weight
During chronic tension, the amount of hormones responsible for stimulating the appetite and storing fat increases, especially in the abdomen. Therefore, take care of relaxation and a good mood. Also, see the good sides of losing weight. So what if you have to forget about pork chops? Instead, you can eat vegetable soup, chicken breast and a whole bowl of delicious lettuce!
The effects of the diet are most noticeable at the beginning of losing weight
Weight drops quickly at first. This is the effect of dehydration typical of the first phase of weight loss. After that, fat stores begin to be released, which causes a further weight loss. At some point, there is a stagnation as the body adjusts to the new weight and less energy. But don't be discouraged - you will continue to lose pounds over time. The safest way is to lose about 1 kg a week.
Exercise will help you burn calories
Accelerate the burning of calories with intense training. If you are swimming, it is sport style, not relaxing, if you are running, then not jogging. When exercise was not your domain until now, use the small steps method. Start by walking or drop by the gym for 15 minutes. Then gradually increase the effort. The best results are achieved by training 2-3 times a week for at least half an hour.
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