A list of tips to lose weight and help you achieve your goal successfully
You want to lose fat, but it's not going so well?
Or have you already lost some weight, but now it looks like you're always the same?
Follow these four simple tips to be able to lose weight effectively.
Don't do ?diets?, change habits
Instead of focusing on a specific diet, focus on changing your eating habits.
The word diet is usually associated with a specific and rigorous eating plan.
A plan followed for a certain time to achieve a goal, and once you reach it… it's over!
The result of this is simple, you will go back to where you were before starting that ?diet?.
Because you're going to eat the same thing you did when you had that extra fat.
When you return to your old routine, you also slowly return to your old body.
The blame is not on the diet that made you regain everything you lost, the blame is on your eating habits that haven't changed, and by doing what you did, you'll get back to where you were.
If you want to lose weight, opt for a gradual adaptation to a new diet.
He chooses to cut one or the other food.
Reduce amounts of food instead of jumping from an unregulated diet to an extreme 1000kcal diet.
The key is to learn how to make better food choices in the long term, not to follow crazy diets for 2 or 3 weeks.
Losing fat is not just cardio
Weight training will help you maintain and even increase your muscle mass.
If your goal is something like skin and bones you can skip this point.
If your goal is an aesthetic and healthy body, it is mandatory to include weight training in your training routine.
More muscle mass not only will it make you look better, it will also help you burn more fat as, as you increase your lean mass, your daily caloric expenditure increases.
Use loads for 8-10 reps, stimulate the muscle instead of entering the world of physical therapy and its 20 reps per set.
?To set you should do 15-20 repetitions per exercise!?
We've heard this, you've heard this, everybody's heard this.
You DON'T need to do 20 reps to get defined muscles, the BIG secret to defined muscles is called body fat and the lower it is, the more muscle definition you will have!
This does not mean that workouts with higher reps are necessarily bad, but workouts that are based ONLY on high reps. are not the most effective.
A good workout doesn't make up for a bad diet
Okay, you have a good workout, weight training and cardio, you regularly go to the gym but you also regularly go to the fridge to get that cake.
And you'll also regularly eat that delicious mid-morning chocolate croissant.
After all, you walk into the gym and the gym burns it all up!
Or is it not?
It doesn't make a lot of sense to put in a lot of effort in the gym and then cancel all that effort with bad food choices.
A cake every now and then?
Two cakes a day every day?
It will be complicated.
Think of it this way, if you want to lose weight and you're constantly making poor food choices, you're just hurting yourself.
It's frustrating to go to the gym regularly and get no results.
If you can't follow your current diet, switch to something less aggressive.
Love Mcdonalds and can't do without his beautiful big mac?
Make a weekly cheat meal.
Are you constantly hungry?
Use more filling foods, drink more water, review your diet.
Above all, don't forget, a good workout doesn't make up for a bad diet!
Don't eliminate fat from your diet
You've been told to eliminate fat from your diet to lose fat.
There are theories and approaches that greatly limit this macronutrient.
The problem is, eliminating it altogether is going to do more harm than good.
By ingesting fat you are not exactly offering new cm's to your belly that insists on not disappearing.
Fat is essential to keep your hormonal system working properly, also optimizing fat burning.
Eliminate fat from your diet and prepare yourself for low testosterone levels, for example, and if you don't know what that means, here are some of the freebies:
- Low energy
- Loss of muscle mass
- Loss of libido
And much more.
To help you lose fat, we advise you to also read our article What to eat to lose fat.
If you have any questions, use the comment area below.