Anyone who seriously practices physical activity knows that it is essential to be careful of food. It is useless to play sports with the hope of losing weight if you are not careful about what you eat.
It is often said that "We are what we eat" and it is quite true.
Excess weight is one of the worst allies for athletes and in this article we will give some tips to start 2020 by losing weight.
Warning: losing weight consciously and not with crazy diets that will only harm you!
Index
HOW TO LOSE WEIGHT QUICKLY: UNDERSTAND THE BALANCE OF CALORIES
Caloric balance is the ratio between the calories ingested and the calories consumed on any individual at a given time.
This is the factor MORE IMPORTANT when it comes to losing weight. What you really need will be an individual program, based on your age, lifestyle and training habits.
There are 3 states of calorie balance:
- Negative calorie balance (low-calorie diet)
- Caloric balance (maintenance or eucaloric diet)
- Positive calorie balance (high calorie diet)
It is impossible to be in more than one of these states simultaneously.
A negative calorie balance will always result in weight loss. Although changes in body water may occasionally mask this tissue loss, it will always occur, without exception.
A positive calorie balance means that the individual is accumulating more calories than they are burning.
Eat the right macronutrients
The second most important aspect is to make sure you are ingesting the right amount of macronutrients that your body needs. They consist of:
- Protein (4 calories per gram)
- Fat (9 calories per gram)
- Carbohydrates (4 calories per gram)
The following 7 tips will guide you on the path to proper nutrition and efficient weight loss.
7 tips to lose weight in 2020
1 - Cut out sugars and starches
One of the most important things to avoid are carbohydrates (starches). Long story short, insulin is responsible for storing fat.
Insulin release is also stimulated when you overeat cup sugar derived from starch or carbohydrates.
The more sugar you eat, the more your body releases insulin and the more fat is stored.
But when insulin goes down, it doesn't give the body much chance to accumulate fat, causing it to burn more to fuel the body.
Another benefit of reducing insulin is that it allows the kidneys to do what they are supposed to do: eliminate excess sodium and water in the body.
Excess sodium causes you to swell and conserve water. Once the sugars are eliminated in the first few weeks of the diet, you will notice that you are losing more weight than expected.
2 - Eat vegetables, complex carbohydrates, healthy fats and proteins.
If you followed the first step, you will have eliminated carbs like spaghetti, white rice, bread, etc. from the diet. But that doesn't mean you can't eat them anymore.
Carbohydrates from plant sources can provide the recommended level of 20 to 50 grams per day. You can get your daily requirement by eating vegetables like cauliflower, broccoli, Brussels sprouts. Sweet potatoes are also an excellent source of carbohydrates.
Instead, healthy proteins can be found in tofu, meat, chicken, turkey, eggs, fish (rich in omega 3, an important antioxidant needed by the body).
It would also be necessary to ingest healthy fats, and they are obtained from fish oil, avocado, olive oil, peanut oil and the like.
By preparing your daily meal with these ingredients, you are contributing to better functioning of your metabolism.
3 - Training well and regularly is essential
Yes, it is possible to lose weight without exercise, but keeping your body active is always recommended for the best results.
Workout allows you to burn more calories and gain muscle mass if done correctly.
Keep in mind that you will likely gain weight due to the muscle mass gained, but you will lose fat because your body has converted it to supply energy to the muscles.
4-Make a Cheat Meal per week
Deprivation is usually the reason why so many people fail in weight loss.
Treat yourself to a free meal at least once a week. Choose the food you love and eat it in quantity REASONABLE on the day off.
This will help you keep focus and discipline for the rest of the time.
5 - Drink lots of water
Always remember that your body needs proper hydration to ensure that all metabolic processes run like a well-oiled machine.
Water can make you feel fuller, but it helps reduce appetite and hydrates cells and skin. It is also a great way to help release excess sodium in the body.
After cutting down on simple carbohydrates and lowering insulin, your body needs the right hydration to help shed excess salt.
Then a drink a lot of water it is very important!
6 - Sleeping well is essential
It is at night at rest that the phenomena of cellular regeneration occur in the body.
If you are tired of training and you are in pain, sleep is the best ally to help you recover and for the weight loss process.
7- Be followed by a professional
Both in training and for dieting at home it is always good to be followed by a qualified professional who will give the right advice for any case!