As exciting as the idea of losing weight and getting into that beautiful summer sheath dress with can be 10 kilos less e in better shape, the question :
"How do I lose 10 klii?"
It can be somewhat frightening!
Take a deep breath; you can do it!
Let's see the 8 steps to follow to reach your goal and never get back the extra kilos.
Index
1) PLAN A LONG TERM PLAN
Losing weight is not a race to be won; it must become your normal.
If you want to lose several kilos, it is imperative to find an approach that you can imagine using for the rest of your life.
Diets "Fast" e "Last minute", in which very little is eaten, should absolutely not be taken into consideration; The metabolism it affects you and the moment you start eating again the lost kilos come back with interest.
Adopting a new normal at the beginning is always a bit challenging, but you will not have to deprive yourself of any food, nor abandon social events; you should not lose more than 0.5 / 1 kg per week: this is the strategy for lasting results!
2) IMAGINE THE DIET AS A SCULPTURE
Yup; you understood correctly, your new daily life is like a sculpture to be created; it starts with the more generic things and then slowly adds the details, just like when you create a sculpture: first the general base and then the small finishes.
Don't forget to don't skip meals (3 main and 1 or 2 snacks), add the vegetables for lunch e Dinner and don't forget to eat protein sources with every meal.
3) DON'T BE OBSESSED BY THE SCALE
The rule of losing 0,5 / 1 kg per week applies both if you have to lose 2 kg, and if you have to lose 10 kg; if we see that we are stalled or have lost less weight than we thought, we must not cut calories more or lose motivation!
We must focus on other benefits obtained with the new lifestyle; maybe we are sleeping better or have more energy! These are all signs that we are on the right path to achieving our goal.
4) CREATE SMALL NEW HABITS
Let's not underestimate the advantage of parking the car a little further for walk more or to always have one water bottle in the bag to remind us to drink; these are small things that will not upset our routine, but in the long term they will help us a lot!
5) REDUCE CALORIES PROGRESSIVELY
To lose weight you need to introduce fewer calories than you burn, but when you lose weight your body needs fewer and fewer calories to survive.
This happens because calories are energy and the smaller the body, the less calories it burns. Start with a low calorie cut and then go down always with moderate cuts, but remember to never stay below 1200 kcal per day.
6) DO WEIGHT LIFT
Strong is sexy!
The more you train yours force, more fat will be burned. When we lose weight, our basal metabolic rate (number of calories we burn by breathing) decreases, together with lean muscle mass.
The training of the force it is the solution to these problems. Try to train in the weight room 3/5 times a week; perhaps weight lifting will not cause you to lose kilos like cardio, but what you lose in fat gains in muscle mass.
7) TRY HIIT WORKOUTS
A study has shown that 3 workouts hiit (high intensity) per week of 20 minutes each contribute more to fat loss than low-frequency ones.
This type of anaerobic work causes our body to burn more fat throughout the day to pay off the oxygen debt created during the session.
8) LOVE YOUR BODY
Loving your body not only makes us safer and stronger, but it also helps in weight loss!
Self-confidence is critical to staying motivated; focus on nourishing your body in a healthy way and give yourself gifts for each goal achieved.
Simply looking in the mirror and saying "I love my body" is an excellent starting point for any weight loss journey.
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