The truth about fat loss and fitness
Most weight loss insurance plans help you control your food choices and energy intake. Besides, they make you move. But there’s one thing many of them don’t know. And that’s what separates successful people from those who don’t. These are your daily habits.
But before we get to that, let’s first look at what a good fat loss program looks like.
The 4 rules of fat loss
Successful fat loss plans have a few things in common. Five, actually. You probably already know what it is, but let’s refresh our memories just in case.
1. Don’t eat so much.
If you follow a typical diet, you are probably eating a little too much food to lose weight. When the food you eat is not used for energy or reconstruction, it is stored as fat. Simple things, but often overlooked. This is because most of us have no idea how much food we really eat.
Here’s a simple way to do it: Start using LIVESTRONG.COM’s free food tracking application, MyPlate, or take a notebook and record everything you eat over the next three days. After three days of monitoring your food, you will have a fairly good idea of how much food you normally eat.
Then all you have to do is replace junk food with high-calorie food. Or just cut your portions a little bit. That’s it! That’s it! Same amount of food, instant calorie reduction, no stress.
2. Eat the right amount of healthy food.
Depending on the person you are asking, a “healthy” diet can mean different things. But there is a universal truth: more nutrients with fewer calories is the recipe for success.
In general, the best foods are lean meats, vegetables, high quality fats and perhaps a small amount of starch, depending on your carbohydrate tolerance. What’s best with these foods? They are also relatively low in calories compared to processed products.
But how much should you eat? That’s why portion control is important. You don’t need a scale or measuring cups; all you need is your hand! Here is a simple guide. In general, each meal should be accompanied by a main course:
1 handful of carbohydrates in cross-section
1 palm-sized protein serving
1 portion the size of an inch of healthy fat
1 handful of vegetables
NOTE: Men will probably have to double this portion to meet their daily caloric needs.
But what does all this look like on a plate? Take a look at this useful graph:
3. Move more often.
Many people think that the only way to lose weight is to exercise for two hours or more a day. Fortunately, that is not true. You can see remarkable progress in fat loss by simply moving more often.
Taking the stairs, riding a bike in the morning or walking to lunchtime instead of driving may seem like a small step, but they have a significant impact on how your body feels and how many calories you burn. Of course, this is not all you need to become a blanket model, but it gives a boost to the fat loss process. He also supports rules number four and five.
4. Strength training a few times a week.
To look and feel better and accelerate the rate of fat loss, you need to do weight training exercises such as weight training or body weight training sessions. They don’t have to be too intense, and they certainly don’t have to take a lot of time.
The best thing to do is to start slowly and go to the gym two or three times a week. Do a small circuit of exercises for the whole body such as leg bending, slits, rows and pressures. All this takes about 45 minutes.
A word of caution: Exercise is something most people think about too much. The truth is that you don’t need a perfect program to start the process. All you need is something that allows you to go to the gym several times a week and lift weights or do difficult weight training exercises. Increased complexity may occur later.