To lose weight has become an important target in the life of many people. However, it is important not only to lose weight, is healthy and in a permanent way to reach this goal. Scientifically proven weight loss methods that are effective and long-term in this article we will examine in detail.
1. The Importance Of Diet
The weight-loss process 70% ofthen is fed. Key points that should be considered for a healthy diet:
Calorie Balance
- Need to calculate your daily calorie
- Reasonable 500-750 create a calorie deficit
- Avoid extreme calorie restriction
Macro Nutrient Balance
- Protein: for every kilo of body weight, 1.6-2.2 grams
- Carbohydrates: total calories 40-50si
- Fat: calories total of 20-30u
2. Effective Workouts
Regular physical activity, and accelerates the weight loss process boosts the metabolism.
Cardiovascular Exercises
- At least 150 minutes per week of moderate cardiovascular activity
- HIIT (high intensity interval training)
- Walking, jogging or swimming
Strength Training
- Full body workout 2-3 times per week
- Focus on the basic compound movements
- Nov mass conservation and development
3. Lifestyle Changes
Sleep
- 7-9 hours of quality sleep per day
- Regular sleep-waking times
- Sleep in a dark and cool environment
Stress Management
- Meditation and breathing exercises
- Regular social activities
- Obtaining a hobby
4. Practical Tips
- Increase the consumption of water (2.5 to 3.5 litres per day)
- Meal planning do
- Pay attention to portion control
- Opt for healthy alternatives to your meals Dec
- Keep a food journal
5. Common Mistakes
- Waiting very fast results
- Application crash diets
- Don’t just do cardio
- Don’t neglect your protein intake
- To consume sufficient water
As a result, a holistic approach to permanent weight loss success is required. Nutrition, exercise, and apply a combination of lifestyle changes, will assist you in achieving your goals.
