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Successful Weight Loss: The Basics

 Successful Weight Loss: The Basics

Excess weight is the result of consuming calories that far exceed your energy expenditure. Because the human body is farsighted, it stores unused calories in the form of fat mass within the adipocytes to be able to draw from them when needed. To lose weight, you have to get rid of this fat. How ? Simply by reversing the trend, by spending more calories than you absorb.

  • Here are some helpful tips to lose weight successfully and make it sustainable.
  • Adopt new, long-term eating habits
  • The first parameter you can act on to shed pounds is the composition of your daily meals.

Focus on fresh fruits and vegetables

Often times, when you have extra pounds, it is because the diet is too unbalanced. To lose weight and maintain the results of a slimming program, you must change your eating habits in a sustainable way. There is no major revolution in this aspect, the healthiest and most weight loss aid diet gives center stage to fruits and vegetables, preferably fresh. Not only are they low in calories, but they also provide healthy fiber that increases satiety, thus limiting the amount of food eaten at each meal.

Choose good fats and carbohydrates

It is important to reduce the consumption of fats and sugars, but not only in any way. What hurts your metabolism the most are saturated fats, which are dangerous for heart health, and refined sugars that the body normally stores before they can be used for energy.

Unsaturated fats, especially omega 3 and 6 fatty acids, are essential for maintaining good health, both physically and mentally. It is therefore essential to maintain a regular supply of olive oil, rapeseed or walnut oil, for example. To maintain a constant level of energy throughout the day, consume complex carbohydrates (pasta, rice, whole grains) in reasonable amounts at each meal. It will prevent you from feeling tired at the end of the morning and will curb cravings for snacks, which are often the first to blame for diet failures.

Maintain an adequate amount of protein

Proteins are a source of amino acids that are in themselves the basic elements of all body structures. Without them, our muscle mass would not exist. This is why it is essential at all costs to maintain an adequate amount of protein.

If you eat meat, you can turn to smaller meats: chicken, turkey, rabbit, etc. You can also choose white fish. Nothing prevents you from eating other types of meat or fatty fish, but their consumption should remain occasional and not daily.

Do you follow a vegetarian or vegan diet? Bet on vegetable proteins provided by legumes (peas, lentils, beans, beans, etc.), soybeans and their derivatives, seitan or whole grains. Diverse sources to cover the widest possible range of essential and non-essential amino acids to meet all of your body's needs.

Sports, your best ally for effective weight loss

To stimulate the shedding of the fat your body keeps as a reserve, there's no secret: you must increase your calorie expenditure. If your body needs more energy than it consumes, it will have to rely on its own fat reserves. Thus, your silhouette will be improved and the Libra pounds will drop.

daily physical activity

Whether you are a sports fan or not, the World Health Organization recommends getting at least 30 minutes of physical activity a day or doing at least 10,000 steps a day. Here, it's not about performance, it's about getting moving simply by taking the stairs instead of the elevator or going to work on foot or by bike.

Sports that burn calories

With regard to sports aimed at losing weight, the sports that are often recommended for rapid and permanent weight loss are cardio: cycling, elliptical trainer, running, rowing machine, swimming, etc. Exercising at a moderate intensity in 45-minute sessions, at least 3 times a week, burns maximum fat and delivers visible results if you maintain good regularity over time.

But pure cardio isn't the only way to effectively lose weight. Although strength training is less common as part of a diet, it has many benefits as well. You burn fewer calories in an hour than cardio, but cause you to burn fat longer after the activity stops. Additionally, weight training can increase muscle mass. However, muscle consumes much more calories than fat and thus helps you lose weight even when you are not doing anything.

High-intensity interval training, or HIIT, is also a good way to lose weight when you have a little time to dedicate to your gym sessions. The ideal is to combine cardio and strength exercises, regardless of the method or intensity of training.

Weight loss supplements, how do they help you?

To lose weight quickly and permanently, it is possible to use dietary supplements. We repeat it often because of its importance, weight loss is obtained through a lack of calories. Fat Burners can help you get this deficiency.

In the weight loss category, there are different types of products that help you lose weight:

Fat Burners: Products with or without stimulants that aim to increase your basal metabolism and thus burn more calories.

Carnitine: An amino acid that helps improve the transport of fatty acids into the mitochondria, which are small units within the body to provide energy.

Appetite Suppressant: A product that helps you reduce your appetite before every meal. It is a method like any other way to reduce calories consumed.

Diuretics: Also known as desiccants, these are great for helping you eliminate water retention.

Slimming Gel: These slimming creams should be used locally to help the body drain, strengthen and promote fat burning.

Can you get topical weight loss?

When you want to lose weight, you don't necessarily want to lose weight all over the place. Usually, women prefer to see saddle bags fade, belly girdle or even lose weight in their thighs, while keeping their chests. It would be great to be able to choose the anatomical region for slimming.

However, this is not possible. On the other hand, you can be sure to maintain a negative energy balance, in order to lose fat mass throughout the body while purifying and firming the areas you want to slim by reshaping their volumes through sports.

  1. Some tips for effective weight loss
  2. What do I do

To stay motivated and achieve weight loss success, it is important to:

  • Set yourself specific and achievable goals for weight loss,
  • Plan your training sessions to fit into your daily routine,
  • Drink plenty of water to stay hydrated and flush out toxins from burning body fat,
  • Reduce your consumption of alcohol, which brings you a lot of calories,
  • Share your successes, as well as your failures, with those around you to keep your spirits high,
  • Always eat fresh food at home to reduce the urge to snack,
  • Sleep well (lack of sleep can interfere with weight loss).
  • Find our article on the best tips for losing weight.

What to avoid for long-term results

When you're looking to lose weight, it's not just pounds that are your biggest enemy, it's frustration! While it's tempting to stop eating all the high-calorie foods, doing so suddenly can have a negative effect on your morale. So avoid strict calorie restriction, moreover, we have listed 10 nutritional mistakes you should avoid. What we need is to eat a little of everything, but in smaller quantities. And above all, have fun!

Moreover, the human body is designed to "survive". When deprived of food, he rushes to store twice the calories once the right meal is served to him. This is why meals are not missed. You may risk paying dearly for it in the medium or long term. It is also the catch-up phenomenon that is the origin of the yo-yo effect during frequent diets.

And then, the most important thing is above all to feel good about yourself and stay healthy!


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