Losing Weight Is Possible For Everyone With These 10 Simple Steps
Below are 10 simple steps that contribute to losing weight. Losing weight starts with small adjustments in your lifestyle. These 10 steps will help you with those adjustments. To begin with, you can of course first choose a number of steps. That way you aim for a healthier lifestyle. That will contribute to healthy and fast weight loss.
Calculate Your Calories
Calculate how many calories your body needs to stay at the same weight. This is your energy requirement and that can vary enormously per person. Someone with an office job needs less energy than a sports teacher. Type energy needs in Google to find tools specific to your own energy needs.
Reduce 10 Percent
Reduce by about 10% your energy requirement (up to 500 Kcal) of your total energy requirement (number of calories for metabolism + number of calories by degree of physical exercise = total energy requirement). By drastically reducing your calories with this number, you will weigh less by losing water and muscle weight, but no fat loss.
Divide your calories over 5 or 6 meals instead of just 3 meals. You should eat about every 3 hours.
No Simple Carbohydrates
Do not eat simple carbohydrates (except immediately after a workout). Eat whole grain and food with a high iron value.
Train at least three times a week. Do a minimum of 30 minutes of cardio at a reasonable level (a deposit score of 6/7). These trainings ensure that the body uses stored fat as energy so that you lose weight.
Make simple changes to your diet. For example, use a healthy sweetener instead of sugar, water instead of soft drinks and smaller pieces of meat. In the beginning, these changes will sometimes be difficult. It will take some getting used to and will cause a big reduction in calories.
Drink Enough Water
Drink enough water, at least 2 liters every day. A dehydrated body works less efficiently and this will not do your fat burning properly.
Try to eat nutrition with a low carbohydrate value, little bad fats and enough protein. The South beach diet is a good example of this.
Log For Nutrition
Keep track of your nutritional intake with a logbook ( many apps like My Fitness pal are useful for this ). If you do not keep this up, it is difficult to determine whether you are not eating too much.
With supplements in your diet you will burn fat even faster and lose weight. A diet that focuses on many proteins ensures muscle retention (more muscle mass means a higher metabolism). There are also supplements that ensure faster fat burning.