A healthy way to lose weigh

The modern way of life, apart from the questionable standard, offers us less and less rights and more and more obligations. People sit at work in armchairs for hours, drive cars or public transport, sit at home watching TV again, eating food rich in calories. Lack of physical activity and wrong diet from year to year, does not bring us the desired physical appearance such as sportsmanship. In addition to muscle atrophy, pads appear on many parts of the body. The director's stomach, fat arms, buttocks. Are aspects of long-term consumption of high-calorie food with a minimum of physical activity that burdens us every day while we put on shoes or jeans and lead us to obesity. Day by day, our character in the mirror forces us to change something and get out of the mode of behavior that makes us physically inert.

Rigorous diet

And then one day, we decide on a rigorous diet accompanied by increased sports activity (football is read twice a week). Starvation and torture of the organism begins. That, of course, is wrong. We didn't gain weight in two weeks, but we did it for much longer, so we can't lose weight in a few days or weeks. In the beginning, our spartan diet with a drastic reduction in food intake, popularly know as starvation, begins to give results on the scales. The weight drops 2-3 kilograms with a feeling of optimism that lasts for a short time. Intake of fewer calories than is necessary to maintain a restful metabolism ( basal metabolism) leads to a total slowdown of the same, accompanied by a feeling of weakness and dizziness.

Sudden and excessive reduction of calorie intake leads to rapid weight loss, mostly muscle mass and water. The result on the scales is deceptive because we lost the least amount of fat and that was our wish. Slowing down the metabolism further leads to an even slower loss of fat deposits, which is certainly not our goal, and general weakness slowly closes the door to playing sports in the desired way.

Fast-paced child

The main disadvantage of fast-paced spartan diets is that they cannot be carried out for a long time due to metabolic disorders and feelings of weakness. Returning to the previous diet leads to even worse mechanism and the return of lost weight, often with interest. New kilograms of fat are created as a defense of the organism from possible starvation. As a collateral consequence of the diet, we also get a slightly better ability of the organism to prepare for possible starvation, and that is the ability to make fat.

The issue of dieting is very serious and you should not really indulge in diets from magazines that often look nice on paper but are a real disaster for the body.

Well then, how do you lose those fat deposits?

Just be wise and patient. It is necessary to make a diet and training plan and adhere to it in the long run until the body accepts it as way of healthy living.

The most important aspects are:

1. Decision. Once you decide to lose weight, there is no need to convince yourself every day whether or not I want to be slim.

2. Healthy eating should be a habit, you should not resort to rigorous diets with drastic calorie reduction.

3. Physical activity. Every day from 20 minutes onwards, in accordance with physical abilities and desire.

4. Perseverance, patience and time. There will be no quick results bit there will be.

   The psychological moment of weight loss is clear. There was a lot of justification and convincing myself and others that I was really sweet with my stomach and that they were fat. You will as much as you want. Motives can be different: going on vacation, wedding, wardrobe, graduation anniversary. The important thing is that the decision is fixed.

   In common sense, food has a dual role in the body. First of all, it is the satisfaction of daily energy needs of metabolism and movement, and the excess calories are used to build up reserves. If we only reduce the intake of calories from food to the daily needs of basal metabolism, we have already, for sure, stopped gaining weight. With additional physical activity, in the long run, we consume fat deposits.

   The essence of this endeavor is to reduce the daily calorie intake by 15-20 % and slightly increase physical activity. Food that we usually eat in two or there meals, should be divided into a minimum of 5. and preferably 6 per day.

   There are some foods to avoid. These are foods that have a high glycemic index: sweets, pastries and bread products made of white flour, then fatty pork, potatoes, artificially sweetened juices (such as Coca-Cola ), alcoholic beveragas, beer....

   Foods that contain carbohydrates with as much fiber as possible ( all types of black bread and products made of black flour, bran, oats, broccoli, peas, green beans, carrots, lettuce...) Meat should be with little fat as possible and it is recommended that it be beef, turkey or chicken.

   Foods that we know for sure to make us fat deposits should be reduced use to a complete reduction , because these foods are, as a rule, risky for health.

   The best way to consume calories from adipose tissue is moderate physical activity in which the heart rate does not exceed 130 per minute. Accelerated walking and controlled cycling for 25 to 45 minutes, in the morning before breakfast- are the right thing to do. Immediately after waking up. and before breakfast, you should go for walk because then the blood sugar level is the lowest and fats begin to burn the fastest as a source of energy for physical activity. A morning walk fill the body with oxygen, improve circulation and speed up metabolism.

   And of course, patience please. It will take a few weeks for the first minimum results. If everything is fine, in a healthy way, it is possible to remove only 1 kg of fat deposits . Anything beyond that should be a signal for us to lose mass as well.

   This is just the tip of the iceberg of the weight loss story. I only gave guidelines and made a departure from the usual misconceptions about aggressive diet and intense sports activity directly from years of dormancy and the worst diet.

   How to lose fat?

   fast-walkingEasy! Make brisk walking a daily habit. You need to practice it before breakfast, 25 minutes or more

   breakfast: oatmeal with lean milk

   snack: wholemeal bread sandwich with chicken

   lunch: veal with stew ( broccoli, yellow rice, lettuce..)

   snack: apple, squeezed orange, ...

   dinner: tuna salad and yogurt or chicken with stew