Gaining weight seems like a very easy process, while it is terribly difficult to lose weight; you can do physical activity and limit the intake of calories, but the adipose tissue does not want to disappear. If you find yourself in this situation too, know that there are healthy options to get rid of it effectively. While there is no guarantee that the fat will simply melt away (unlike what many diet / pill / exercise advertisements promise), you can still improve your health and appearance by getting your body to work. in your favor and against excess fat.
Steps
Method 1 of 4: Change Your Eating Habits
Step 1. Gradually reduce calories
Switching to a low-calorie diet drastically can be a shock to the body. If you proceed too quickly, the body does not understand what is happening and as a precautionary measure it conserves the accumulated adipose tissue; instead you have to gradually switch to another type of diet, progressively reducing your calorie intake.
Set a reasonable daily calorie goal that you can gradually reduce. It could be 1200 or 2200, depending on your individual characteristics; ask your doctor, dietician or nutritionist for advice to get personalized guidelines based on your needs
Step 2. Vary your daily calorie intake by reducing the overall average value
The body can get used to a lower but steady calorie intake, which means it doesn't use stored fat for energy. To continuously stimulate the body and keep the metabolism active, try to take in a variable amount of calories every day; in this way, you avoid the dreaded plateau of weight loss and improve willpower.
- In other words, if you are constantly on a low-calorie diet, your body can adjust your metabolic rate so you don't lose too much fat; otherwise, if you don't allow it to "rest on its laurels," it won't be able to regulate fat stores effectively.
- You should associate this technique with a gradual reduction in the average daily intake; ask your doctor or an experienced nutritionist you trust to explain this type of diet.
Step 3. Eat small meals but more frequently
Put simply, eating activates the metabolism, which is the process that allows the body to transform food into energy. By increasing your frequency, you can then keep your metabolism at peak levels on multiple occasions throughout the day (for example, if you eat six times a day, you get six metabolic spikes). However, remember that eating more often doesn't mean eating more; it is extremely important to reduce the average daily intake of calories.
- Look for snacks that are high in protein, healthy fats, and fiber that satisfy hunger. You can take a dollop of peanut butter to spread on celery, almonds with an apple, or a dollop of hummus with sliced vegetables.
- Try to set a rough schedule, such as eating every 2-4 hours.
Step 4. Have breakfast
Burning fat is all about keeping your metabolism running, and when you've dozed off all night, you can be sure your metabolism has done the same. So, get up, brush your teeth and have breakfast; the higher the protein and nutrient content, the better.
Eggs, low-fat dairy products, and lean meat should be an integral part of your diet; Instead, avoid empty calories (donuts, calorie-rich coffee drinks) and opt for whole grains and breads
Step 5. Drink lots of water
An appropriate amount of water is not only good for your skin, hair and all internal organs, it also helps you lose weight. Some research has shown that simply drinking water can increase metabolism; Plus, drinking before a meal can help you feel full (and thus make you eat less).
Drink more frequently and throughout the day; in this way, you stay more hydrated, healthier and the body does not retain adipose tissue
Method 2 of 4: Choose the Right Foods
Step 1. Cut down on "bad" carbohydrates
Fat is basically energy stored in the body; in other words, it is the fuel the body needs to perform all its functions. Carbohydrates are the first external source of energy and the body can burn them just like fat; as long as you feed the body with carbohydrates, it does not draw on the fat reserves.
- However, just reducing the amount does not help you shed fat unless you limit the overall amount of calories.
- Remember that carbohydrates are not all the same (for example, refined sugar and whole grains are two very different things); There are some that are good for you (those that are absorbed slowly, like oatmeal and some vegetables), while the worst are simple sugars (like refined foods and candy).
Step 2. Eat more lean protein
Proteins and carbohydrates contain about the same amount of calories per gram, but the former are not as ideal "fuel" as carbohydrates, as they are mostly used to build muscle and do not turn into fat; you should therefore eat lean meat, fish and soy as part of your regular diet.
- When you choose to eat more protein than carbohydrates, the brain sends signals, which you interpret as hunger, before moving on to ketosis (the process in which the body consumes fat); after this stage, the hunger cramps should disappear.
- Eating too much protein is bad for the liver and kidneys, as well as other considerations regarding the ketogenic diet; it is not recommended, in fact, to completely exclude carbohydrates, but only to limit them and choose the best ones.
Step 3. Don't drink alcohol
Alcohol is an empty calorie (and therefore a "bad" carbohydrate) and when you drink some it becomes difficult to hold back. Therefore, when you find yourself in social situations, refrain from drinking or at least limit yourself a lot, not to mention that alcohol abuse makes fatty tissue the least of your problems!
If you can't do without it, have only one drink if you are a woman or two if you are a man; however, if your goal is to lose weight, you should only indulge in it on an occasional basis
Step 4. Drink green tea and coffee as an alternative to alcohol
Some studies have found that 750ml of green tea or 500ml of American coffee can speed up metabolism; just make sure you don't overdo the sugar.
Both of these substances appear to offer a wide range of benefits, most notably the antioxidant properties of green tea
Step 5. Choose "fat burning" foods
Don't just focus on what you can't eat or what you should avoid; also think of the different delicious foods you can and should indulge in to keep your metabolism "awake". Then fill the pantry with foods such as:
- Oatmeal;
- Low-fat or low-fat dairy products (this may seem counterintuitive, but studies show that those who consume a controlled amount of dairy products burn fat more easily than those who don't eat them);
- Healthy fats, such as nuts, avocados, olive oil, and oily fish
- Egg;
- Spicy foods;
- Grapefruit.
Method 3 of 4: Exercise to Burn Fat
Step 1. Break up the workout
The metabolism has peaks of maximum activity after each exercise session; then, by breaking the activity hour into two half-hour phases, you get two metabolic peaks instead of just one. The body burns calories faster after training (sometimes even for several hours afterwards) and if you repeat the activity at another time of the day, you can amplify the effects.
You can take advantage of this phenomenon in many small ways too. A simple 15-minute walk activates the body; consequently, in addition to eating and training little but often, also try to take short walks but more frequently
Step 2. Combine strength training with cardio
Cardiovascular exercises are perfect for weight loss, but if you combine them with weight lifting, you can get rid of fat tissue more efficiently; if you want to get the most out of your efforts, you should do both.
Working with weights is important when you reduce your calorie intake. With a restrictive diet you risk losing muscle mass instead of adipose tissue; maybe you get rid of a few pounds, but you don't get the results you want
Step 3. Start training with strength exercises and then do aerobic ones
If you have decided to combine the two types of activities, it is best to start with the resistance one and then the cardiovascular one. Remember: "first tighten, then burn"! By doing so, the metabolic rate maintains high levels for a long time after exercise, sometimes even throughout the day.
This order is also easier to manage. Generally, when you lift weights you have to maintain good posture and respect a precise technique; if you are exhausted from running or pedaling, it is difficult to make the correct movements with the barbell
Step 4. Try interval training
This type of exercise "breaks" the activity without interrupting the session. You have to maintain a calm pace for a while and then move on to a phase of maximum intensity; you can change the duration of the various phases and of the pauses between one cycle and another of activity. This irregular pace allows you to burn more calories and potentially speed up your metabolism.
One of the simplest examples of interval training is running on the treadmill. Walk for 30 seconds and sprint for another 30; such a 15-minute session is more beneficial than a half-hour jog at a steady pace
Step 5. Try cross-training
Whatever kind of training you do, whether it's a 15-minute walk or a 10km cross-country run, your body gets used to it after a while. This means that you burn fewer calories as your body adjusts to the level and type of fatigue. To "surprise" the body, try cross-training; consider it a good excuse to start that hobby you've always wanted to do.
Basically, you have to perform a series of various exercises and activities; one day you can run, the next day you can swim and the next day you can ride a bike. Variety is not only good for the body, it keeps boredom to a minimum
Method 4 of 4: Making Lifestyle Changes
Step 1. Don't weigh yourself if it can help you keep motivated
When you lose fat mass, you don't necessarily lose muscle as well and it weighs more than adipose tissue; instead of just taking into account the number on the scale, you should also evaluate your appearance and how you feel.
That said, weighing yourself at least once a week seems to have long-term benefits when following a weight loss diet; don't throw the scale away, but find the right frequency to check your progress
Step 2. Find ways to reduce stress
People who are subjected to a lot of emotional tension tend to make bad choices at the table and lose fat more slowly. Stress is harmful for the skin, the quality of sleep, social relationships and therefore for all existence as a whole; identify healthy techniques to get rid of it, you will still feel better, regardless of the effects on weight loss.
Many people get good results from meditation and yoga. However, taking a long walk in the park or listening to relaxing music can also be effective methods; find the technique that suits you best
Step 3. Get enough sleep
Although individual rest needs may vary, aim for 7-9 hours of sleep a night; you may think that rest is counterproductive to your purpose, but an organism that has been able to recover energy metabolizes carbohydrates more efficiently.
Also, if you're not well rested, you can start craving sugars. Hormonal levels (cortisol, ghrelin and insulin) lose balance and the body begins to retain fat and sugar reserves; prevent this phenomenon by sleeping as many hours as you need
Step 4. Stay active with small steps
Even the slightest activity is better than nothing. Some studies have shown that restless individuals weigh less on average; people who move little are more likely to accumulate calories in the form of fat. So, in addition to cleaning the house, walking the dog, and parking farther away from your final destination, take some time to move around all the time.
There are always small opportunities to be exploited; take the stairs instead of taking the elevator; reach the grocery store following the most inconvenient route possible; pretend to sit without resting your butt, practically doing squats. All these small precautions increase energy consumption without you even noticing
Warnings
- Don't go hungry by excessively reducing calories; the body stops functioning and the health consequences are devastating.
- Most experts agree that it is best to consult a doctor before starting a ketogenic diet.
