How to Lose Fat: 10 Very Simple Rules That Make the Difference

Want to know how to lose fat? Do not need to take medicines or go hungry. Follow the strategies that we put in, and see the results to appear.

How to Lose Fat 10 Very Simple Rules That Make the Difference

A body is either a fat percentage low and with a strong muscles. Whether it is for health reasons, either for aesthetic reasons, all we intend to eliminate the unwanted fats.

However, there are many people that try to reach this goal, but only some are able to. And, to achieve this, help him all the help possible. But the pointer of the balance will not go down and the sagging remains. So, how to lose fat?

Although there is no magic diet, or any workout routine that you do miraculously lose fat, there are some strategies that may help you burn those extra kilos, while preserving your muscle mass.

10 EFFECTIVE RULES TO KNOW HOW TO LOSE FAT

1. DO CARDIOVASCULAR WORKOUTS REGULARLY

A cardiovascular training of a shorter duration, between 20 to 30 minutes, but of greater intensity than a long-duration training, represents a higher energy expenditure and causes an increase in basal metabolic rate (number of calories burned at rest) that may keep increased until 12 hours after the effort.

Choose the activity that you prefer. You can choose between swimming, racing, cycling or rowing, for example, and practice it 3 to 4 times per week.

2. SET GOALS AND TARGETS TO ACHIEVE

It’s not worth to dream with results that are unrealistic or with miracle solutions to lose body fat.

Want to know how to lose fat? First of all, you need concrete goals and achievable.

Put your plan on paper and see your progression on a weekly basis. This way is to internalize better the plan and there is more likelihood of success in this battle.

And remember: before any change in life style, the biggest motivation is always the attitude.

3. SUPPLEMENT WITH STRENGTH TRAINING

If you do not know how to lose fat and want to be successful in this task, complement the practice of cardiovascular workout with strength training, two times per week and on alternate days.

In addition to a number of health benefits, this type of activity, better known as weight training, increases the metabolic rate of a resting, post-effort and increases muscle mass, which, in turn, boosts the burning of calories throughout the day.

4. DIVIDE THE EXERCISE SESSIONS

This is definitely a difficult thing to do due to the hours of mind-blowing that has in the days of today, but if it is possible, make an exercise session of 15 minutes in the morning and another session in the late afternoon or early evening, also it of 15 minutes. In this way, the effect of exercise on themetabolism is even greater.

5. DO NOT STAY MANY HOURS WITHOUT EATING

Spend more than 3 or 4 hours without eating, you can leave your metabolism more slowly. The regular intake of foods (glycemic index low) allows you to keep the levels of insulin and glucose stable and, thus, prevent power outages and loss of muscle mass.

It is advisable that you make 5-6 meals throughout the day, with the interval of about 3 hoursbetween each one.

6. INCREASE THE CONSUMPTION OF PROTEIN LEAN

Proteins are essential nutrients for the gain and maintenance of lean muscle mass, in addition to powerful ally in weight loss.

Abuse in its consumption, since in the case of protein lean. Chicken breast, turkey breast, tuna, fish, eggs, pulses, milk or low-fat yoghurt and whey protein are some of the examples by which you can choose.

7. OPT FOR FOODS GLYCEMIC INDEX LOW

Not just count calories. The glycaemic index (GI) also influences the metabolism. The IG measures the amount of sugar that “enters” into the blood stream after the ingestion of a food that contains carbohydrates, different carbohydrates by their ability to raise blood sugar.

So, whenever you consume a food rich in carbohydrates, to give preference to those who are IG low, such as vegetables, seasonal fruit (apple, pear, peach, strawberries), legumes (beans, peas, lentils and soy) and whole grains (flaked barley full, whole oats, whole grain pasta, brown rice and wholemeal bread).

Out of your plate should be grain refined, tropical fruit and, of course, sugar and sweets.

8. EAT ESSENTIAL FATS

Do not delete it completely. The fat is necessary for a correct functioning of the body, including the maintenance of a level of body fat low.

Avoid saturated fats and hydrogenated (present in fried foods, red meat and processed foods in general) and prefer the intake of essential fats found in foods such as salmon, mackerel, sardines, tuna, olive oil, walnuts, almonds, and oil of flax seeds.

9. ATTENTION TO THE PORTIONS

Each meal should be composed with the greatest amount of carbohydrates, protein in moderation and a low-fat.

Use the rule 50-40-10 as a guidance for the construction of their meals. This means that 50% of your calories will come from carbohydrates (complex), 40% protein (lean) and 10% of fats (unsaturated).

10. HYDRATE IS THE WORD OF ORDER

Try to drink about 2 liters per day of water (preferably between meals, for there is no dilution of the gastric juices, which hinders digestion) and do not forget to stay hydrated during the practice of physical exercise.

The intake of alcoholic drinks and sugary (sodas and juices) is prohibited. Despite not having calories, these drinks are loaded with additives and are a source of empty calories, that is, does not have any nutritional value.

Now that you already know the secrets about how to lose fat, just need to put them into practice. Are you ready? Just need discipline, willpower, and a lot of motivation. Good luck!

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