Do not know how to lose weight correctly, while maintaining health and at the same time not becoming like a person with anorexia? Look for the answer in this article.
First you need to understand what proteins, fats, carbohydrates, and calories are. The goal of drying is to burn fat and maximize muscle retention. A person looks bad not because of the amount of fat, but because of its percentage in the body. If a person has 15 kg of fat, and he himself weighs, say, 110 kg, then his body will be embossed and beautiful.
If a person has 15 kg of fat in his body, and he weighs 60 kg, then he looks, to put it mildly, not very much. It would seem that the amount of fat is the same, but they have a different percentage of it. That is why it is necessary to maintain muscle mass.
To do this, you need to compose your diet in such a way that the body receives few calories, but at the same time receives a sufficient amount of nutrients. You need to spend 500-800 more calories per day than you consume.
You cannot completely refuse food. In this case, you, of course, will lose weight, but you will look like a person with anorexia, kill your health. In addition, after leaving the diet, the lost kilograms will return back. This will happen due to the fact that the body has been under stress for a long time.
Losing fat is unnatural for the body, for it the most important goal is to survive, and this requires fat, which in difficult times will be used as a reserve of nutrients. After exiting the diet, the body will begin to gain fat for future hunger times. Therefore, it is impossible to completely refuse food.
For weight loss, you need to reduce the amount of carbohydrates, but you cannot remove them completely. Removing them completely, the body will stop receiving energy, and the person will begin to move less, which is also important when losing weight.
Simple carbohydrates such as fruits, sugar, and so on, it is desirable to remove completely, since it is from them that the fat mass grows. You can eat fruits, but only in the morning and in small quantities. Only complex carbohydrates are needed, such as cereals, cereals. You need to use them, but by the evening it is better to reduce their number or even eliminate them altogether.
Part of the carbohydrates must be replaced with protein and vegetables.
Protein is essential for maintaining muscle mass. Moreover, it does not increase the amount of fat. But do not abuse it, you still need to spend more calories than we get.
Vegetables can be eaten in unlimited quantities, they have a minimum of calories and they provide us with fiber. It, in turn, speeds up the metabolism, which slows down in the process of losing weight, since the body does not want to give up the accumulated fat.
Let's not forget about water. You need to drink it a lot, throughout the day.
We eat in small portions every three hours.
You need to leave the diet very smoothly, within three weeks, gradually adding complex carbohydrates. Also, do not forget about training, as they are very important in losing weight. But more on that in the following articles.
