Weight loss for dummies. It sounds beautiful, right?
Yes, it’s a perfect phrase because I want to share with you, simple information to help you decreasing your body fat.
The first that you need to know is “What are calories.”
Calories are probably the most important topic related to weight loss.
Let me explain you why.
A calorie or rather a kilocalorie (abbreviated kcal) is a physical unit of energy. A kcal is the energy that is needed to heat with one liter of water one degree Celsius.
Living creatures such as humans and animals use energy in the form of kilocalories. The cells of organisms can convert the food in calories. This process is known as nutrient assimilation.
To understand what is happening. It is important to realize that energy always comes from somewhere and goes somewhere. According to the first law of thermodynamics (physics), energy can change form but never emerge out of nothing and never vanish into nothing.
We humans can extract energy from the following nutrients:
Carbohydrate (glucose): 4 kcal per gram
Protein (amino acids): 4 kcal per gram
Fat: 9 kcal per gram
Alcohol (ethanol): 7 kcal per gram
Sugar alcohols (polyols): 2.4 kcal per gram (some sweeteners)
The human body uses energy for the maintenance of basal body functions such as organ function, production of heat, digestion, muscle function, movement, and growth.
It is an inevitable fact that to lose weight, you must spend more energy than you eat. For achieving this, you need to increase your caloric spend through exercise, or you need to decrease your calorie consume (food).
Now, I go to give you some tips to reach your objective.
Take care what you eat
The diet is 70% of everything. To lose fat, you must control calories, quantity, and quality. Women should consume between 1500 and 1600 calories approximately. Consume 5 or 6 small meals a day every 2 or 3 hours.
Take care of your carbohydrate intake
Carbohydrates are combustible for your body. However, you need to burn them! Consume your carbohydrates at first hours of your day. After 4:00 PM, you have to consume salads. Don’t eat high glycemic carbohydrates at night.
Protein is very important in your diet
Protein helps you to build muscle mass. And with more muscle mass, you will burn more calories. Muscle mass is an active tissue, and it needs calories to maintain itself. If you have more muscle mass, you will burn fat very fast.
When you eat protein, your metabolism accelerates. Due to this, you will burn more calories. Another benefit of protein is that you will not feel hungry. Because protein is slow to digest.
Some good protein sources are egg whites, chicken, tuna, beef, whey protein, etc. Try to eat between 20 and 40 grams of protein with each meal (this is a measure for women. Men need 40-80 grams)
Eat healthy fat
Healthy fat is your ally. It helps to control your appetite. And it doesn’t elevate your insulin levels. Try don’t mix healthy fats with carbohydrates in the same meal.
Some sources of healthy fat are nuts, olive oil, coconut oil, etc. Don’t eat big amounts of healthy fats because they contain nine calories for each gram. You only need between 40 and 60 grams a day.
Decrease your intake of salt
Decrease your salt intake, because salt increases fluid retention. You will look more bloated, and your cellulite will be more visible (if you have cellulite)
Decrease your intake of alcoholic drinks
Alcoholic drinks are high in calories. And if you consume a lot, you will sabotage your fat loss program.
Weight training is good for you
Weight training helps you to burn calories and tone your muscles. Furthermore, if you have more muscle mass, your body will burn more calories, and it will look more toned.
Important: you will not build big muscles like men, this is a myth! Men get big muscles because their testosterone levels are higher than woman levels. Furthermore, you need to understand those women with big muscles use anabolic steroids. Then, train hard and don’t worry!
Do cardiovascular exercises
Cardiovascular exercise is important to increase your caloric expenditure. You need to do cardiovascular exercises 5 or 6 times a week. Do high-intensity cardio and low-intensity cardio. One day you can do 20 or 30 minutes of high-intensity cardio, and the next day you can do 45 or 50 minutes of low-intensity cardio.
For your cardiovascular training, you can use the elliptical machine, treadmill, bike, jump rope, jogging, etc.
Drink enough water
The water intake is fundamental to have a body in shape and healthy. You need to drink between 2 and 4 liters of water a day. Your body needs water to function good. If your body is dehydrated, it will not burn fat!
Conclusion of weight loss for dummies
I hope Weight Loss For Dummies helps you to reach your objective quickly! Follow all these bits of advice, and you will be happy when you start to lose fat!
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