1 ) Calculate how many calories your body needs to consume to maintain your current weight. This is called you maintenance calories . ( Search Google with " calorie needs " and you will find a few different calculators to help you on this)
2 ) Initially deduct 10% ( up to 500kcal ) on total maintenance calories . Drastically reducing your calories will result in muscle and water loss - not fat loss.
3) You divide calories over 5 or 6 meals rather than 2 or 3. You should try to eat every 3-4 hours .
4) Cut out all simple carbohydrates (except straight after exercise, eat whole grains, fiber-rich foods . )
5) Exercise at least 3 times a week , do 30 minutes of cardio to a reasonable level of intensity. This will help create a calorie deficit and encourage your body to lose fat .
6) Make simple replacements in your diet sweetener instead of sugar, diet drinks instead of sugary drinks full , use lean cuts of meat etc. At first these changes may be difficult , but you get used to them and make vital calorie savings every day.
7) Drink plenty of water - at least 2 liters of water per day - if you are dehydrated your body will be less efficient and will make fat loss more difficult .
8) Try to eat low carb (complex only! ), Protein low in fat and moderate . From my experience, the South Beach Diet is excellent.
9) Keep a food diary to monitor the number of calories you consume - it is very easy to eat .
10) Supplement your diet can make losing fat easier . A diet rich in protein can help preserve muscle ( more muscle means an increase in metabolism ) . There are also some supplements fat loss available to help boost your metabolism , which is useful as your metabolism may slow down for long periods of regime.
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