A healthy weight loss regime is to reduce calorie intake, providing the nutrients needed by the body. Strict diets and excessive physical efforts are not an option indicated. Our body needs food and slow changes in physical activity. For example, a sedentary person should not begin directly with a gym or exercise demanding, because you get a result opposite to that desired. Not only that fatigue will be installed to discouragement and abandonment of any other attempts of this kind, but the person will be at risk of injury.
In addition, strict diets amounts to a vicious circle: we lose a few pounds, which put them right back, sometimes in larger numbers (the famous yoyo effect), then adopted a new weight-loss regimen to get rid of added weight because the first diets.
An effective weight loss program should include:
Physical activity frequency
Weight loss and caloric needs
The body uses food for energy. Surplus energy is stored as body fat. Thus, if a person consumes more than the body needs for daily activities and cell maintenance, it will gain.
To lose weight, you must use the body fat deposits. The most effective way to achieve this is:
reducing the number of calories consumed
increasing physical activity levels
This explains the fact that nutritionists focus equally on diet and physical activity.
Reduce consumption of calories and not changing eating habits to lose all your favorite sweets. Instead, they can be consumed, but in moderate amounts, for example, only on special occasions.
A reduction of 300-500 calories a day, has the weakening effect of 1 kg per week.This is a realistic objective, which, though it may seem a little, equates to a weight loss of 18-20 kg per year!
Small steps, but sure
Small changes can have unexpectedly large effects. Thus, in addition to eating a biscuit a day, you can gain weight by 2.5 kg per year – and you give up that cookie equally weak.
It’s easier to replace whole milk with the (semi)-skimmed or to find time every morning for breakfast but to adapt to the strict rules of a diet.
You have to think about weight loss as a permanent change your eating habits. While weight loss goals are set within a few weeks, the ultimate goal is to maintain the gained weight within a few months and even years.
There are no shortcuts to healthy weight loss and easy to maintain. Calorie diets (less than 1500 calories per day) weakens the body, are hard to follow and not a lasting solution.
Reduce consumption of calories
To lose weight you must consume fewer calories than your body uses. This does not necessarily mean that we should eat less. We can continue to enjoy your favorite foods and also to adopt and maintain a healthy lifestyle, using simple methods:
Preparation of variants of favorite dishes, but with fewer calories – calories by substituting ingredients rich in fruits and vegetables. Water and fiber in fruits and vegetables give volume, so you can eat the same amount of food but consuming fewer calories. Fruits and vegetables are low in fat and calories and are filling.
Alegele sorts of dairy products and lean meat. They not only help you lose weight, but also prevent high blood pressure.
Take daily exercise. Engage in any type of physical activity – dancing, gardening, walking, tennis or golf. All this helps you have a good mental and physical condition, while getting rid of extra pounds.
Resumption of physical activity
Choose an activity enjoyable and easy to perform, in terms of location and cost, which is integrated into the routine. Even light physical activity – walking for 20 minutes – can be beneficial if done most days of weeks.
There are lots of ways to increase physical activity: team sports, aerobics sessions, jogging, walking, swimming and cycling. All this will help burn calories and fat.
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