Did you lose weight the right way?

You often feel lack of confidence ahead of the crowd because of your weight? Despite applying many different solutions but the situation is still not improve even in weight also increased loss of control causing you always depressed, inferiority. Don't worry, the fact there were not few people having the same status and have successfully implemented effective weight loss with a scientific approach combines sensible nutrition and exercise accordingly.

To help you can perform a "dream" to lose weight, I've find and share the following about some principles, construction experience weight loss diets healthy fit is applied widespread, especially brought many positive results with many people, even those with person physically are hard to lose weight.

Diets that lose weight scientifically with person physically are hard to lose weight

1. THE PRINCIPLES THAT YOU NEED WHEN BUILDING A WEIGHT LOSS DIETS

Weight loss is a long process, you need persistence and patience. Weight loss can not be achieved with those who are impatient. Building a long-term, scientific diet is crucial to weight loss. However, before you go into this process, you need to keep in mind and follow some basic principles, necessary.

Rule 1: Do not cut off beneficial foods, especially protein

Weight loss diet. That is the process of cutting calories into the body in the food source. However, it does not mean that you completely remove all nutrients, especially protein. Having a role in maintaining muscle activity, protein is important for muscle groups in the body, so reduce your diet, reduce the amount of food, but absolutely not cut your protein intake. For people who have a hard time losing weight, what you need to do is cut down carbohydrates (starch, sugar), instead of protein and good fats.

Rule 2: Lose weight by calculating calories in one day

When calculating calories in a day needed to be loaded into the body, if you are in need of weight loss, surely you can not ignore the calculation formula BMR. BMR is an abbreviation of Basal Metabolic Rate. This is the amount of calories that the body needs to perform daily activities.

With the BMR formula given by nutritionists and commonly used today:

Male: BMR = 66 + (13.7 x kg) + (5 x cm) - (6.8 x age)

Women: BMR = 655 + (9.6 x kg) + (1.8 x cm) - (4.7 x age)

Now your weight loss will be simpler than ever, you can lose weight at home without needing a nutrition center.

Calculates the BMR, which determines the amount of calories to be loaded into your body to maintain your weight. Depending on your weight / weight gain or weight loss goals, you can adjust the calories accordingly. For example, when you have a need to lose weight, in the case of BMR = 1567 calories, you will build a weight loss diet with less than 1567 calories. A small note when calculating BMR, when given the BMR result, you need to multiply that result by the body's level of activity according to the formula given to give the exact number for the body.

Rule # 3: Make healthy, safe weight loss diets

Karishma Kapoor

Losing weight quickly is always the desire of any person when performing weight loss. However, in many cases falling into deep blood pressure or faint due to the sudden loss of calories, the body has not enough time to adapt. Therefore, a healthy weight loss diet, despite the hard to lose weight, reduced calories should maintain the principle of 10% to 20% of total calories normal to not affect health.

2. BENEFICIAL FOODS SHOULD BE INCLUDED IN WEIGHT LOSS DIETS

Depending on the condition and level of activity of the day, each person will form a three-meal diet each day. However, for everyone, a smart weight loss diet is a harmonious combination of foods - a source of nutrients that is beneficial for weight loss by making the most of low-calorie foods. fat to limit the process of fat accumulation in the body.

Some foods are always given priority in weight loss diets such as:

Oats: You can use the strong oatmeal on your weight loss diet to replace other grains. Contains abundant fiber, but with low starch content, oats are almost the food that is present in almost every meal of people who are doing weight loss around the world. In particular, oats contain many vitamins necessary to help reverse the aging process, improve the skin.

Take a look at my article on oats and wheat in weight loss diets.

Vegetables: This is a nutrient source of fiber, vitamins are not small. Especially in the green vegetables of broccoli or squash ... or the fruits such as watermelon, apple, orange ... with low calories but high fiber and vitamins contributes a small impact on the work. metabolize energy, eliminate fat excess effectively.

In addition, mixed with oat cereal or vegetables in the meal, the meat such as chicken breast meat, fish, lean beef ... is also indispensable in moderate amounts to provide the protein needed to help every The activity of the body takes place regularly.

Restricted foods in the diet

Starch: plays an important role in maintaining brain activity, but starch appears to be the "culprit" for weight gain.

According to nutrition experts, a smart weight loss diet is a diet that lowers starch content and instead the preferred caloric intake from high fiber fruits and vegetables.

• Sweet drinks, carbonated drinks: Containing more than 50% sugar during processing, sweet candy or carbonated drinks will make your weight loss process meaningless and fatty fast. In addition, when you abuse the sugar foods, you also face risks such as diabetes, cardiovascular disease ...

• Limit fat and fast food: Due to the hectic work that today, many people go to snack foods instead of traditional meals, however, they do not know that, when loaded From this source of nutrients, the body will gain weight quickly. This is a huge "calorie" food, most of which goes through a frying process, so the total calorie content of a humberger can be equivalent to the amount of calories you get a day when weight loss.

In addition, one thing that can not be forget in implementing weight loss diets: weight loss can only be effective when combined with proper exercise regimen. Spending at least 30 minutes a day to exercise your body, releasing excess fat is a smart choice even if you have a hard time reducing your fat.

Above are some of the shared when building a healthy and weight-loss diet. The process of losing weight is a long, persistent and patient process, and weight loss only becomes a reality if you work hard, persevering and determined.

Wish you have a dream body!