How is weight loss? If you want different results, do not do the same.
Many of us tend to commit ourselves to follow diets and workouts that require our will power and sacrifice because we have worked or have worked sometimes other friends and though we no longer have results, we insist.
I tell the major mistakes that have been committed and may be responsible for weight do not go down. And if you’ve done so far and have not lost weight, you lose nothing by changing and testing, well maybe if you lose something: fat and kilos!
Diet weight loss and weight control programs:
1. Your personal rule is to do an hour a day of aerobic exercise: swimming, running, cycling, rowing, roller, step, aerobic classes, etc. Whenever you1 meet your 60 minutes in the fat burning zone, between 60 % -70 % of our maximum heart rate (MHR = 226 – age girls), hoping to eliminate love handles and lower the kilos.
Where is the problem?
Aerobic exercise is a perfect method for strength, and that tapers to a point, but the resistance also requires fat stores for energy for a long time that women tend to come more than enough. It comes standard be strong and keep our fat reserves provided ‘mothers’ and ‘gathering’.
But we also needed to be strong, because while we were looking for, we carried a baby on her back and with all the food we gathered. This is our female genetic condition: strength and endurance. But we often forget that the muscular strength exercises that are keys to lose fat and tone the body.
What can we do to fix it?
Aerobic not work if you abuse, so do not spend 2-3 days of aerobic and includes strength training 2-3 days per week.
I recommend especially exercises of high intensity and short duration, HIIT (High Intensity Interval Training), LISS Cardio, Tabata, CrossFit, Insanity, T25, Spartan, type etc. These are the best exercises weight loss.
2. Do not leave your comfort zone: you eat and train always the same.
Still an adjusted calorie, protein, fat and carbohydrate menus and repeat week after week, like repeat your workouts without missing any.
Take several years without changing your routine, you find comfortable eating the same train and the same thing, it’s like an old pajamas with whom you feel comfortable and you do not want to shoot.
Where is the problem?
This is called being in your “comfort zone” and need to improve dare to jump into the unknown and start experimenting outside of your most ingrained habits.
Our metabolism adjusts quickly to changes, remember how much it cost to change your slimming diet that such a diet, which sweated and stiffness you had the first time you went you start jogging or cycling. What do not cost anything to eat or work out well?
If you do not sweat, it is because your body does not react to that training, and do not burn as many calories and not generate changes in the musculature. If you eat every day, and the same goes for the diet until the lettuce can make you gain weight.
In food, avoid fad diets, introduces fresh seasonal foods in your menus, new ways of cooking, spices, international cuisine, etc. Change our diet and exercise two or three times a week. read more on how to get rid of hip dips
3. What is the best weight loss program?
Yes, it is a common problem among ourselves, we think we’re on a diet, but eventually chop some sauce while cooking, we give a pinch bread, we spent with healthy nuts and do not count the ounces of chocolate when we comes rule, among many other things.
And at the end of that balanced diet so that you have proposed, we have added 500 more calories without realizing small weaknesses that we lose every day.
Where is the problem?
We tend to underestimate the calories you eat every day, especially when we are stressed, we slept little and felt a little ‘depres’.
There are foods ‘comfort’ as chocolate, that we can afford to diet, but they are still very high-calorie foods as fat and if we do not say ‘enough’, we must count and be aware that we are eating more.
Yes, it is a common problem among ourselves, we think we’re on a diet, but eventually chop some sauce while cooking, we give a pinch bread, we spent with healthy nuts and do not count the ounces of chocolate when we comes rule, among many other things.
And at the end of that balanced diet so that you have proposed, we have added 500 more calories without realizing small weaknesses that we lose every day.
What can we do to fix it?
Be honest with yourself, do not kid yourself and write down what you eat every day, without omitting anything. You will force you to follow your diet plan. And if you have a bad day and you spend eating, wear a ‘penance’.
4. Protein: Include protein in each of the 5 meals you have to do a day is key to maintaining weight, lose fat, avoid pecking, gain muscle mass and no hunger or desire to eat sweet.
More and more studies that collect and demonstrate the importance of clean protein in the diet to lose weight, although it costs to get good proteins without using protein supplements, it is impossible or not difficult.
Where is the problem?
Protein foods tend to be perishable and expensive in general. I am referring to clean protein foods like cuts of lean red meat, poultry such as chicken and turkey, eggs, dairy products like milk, cheese, yogurt and fermented milk, blue and white seafood, vegetable and fish protein legumes like products and soybeans (tempeh, tofu, etc.), vegetable milk (almond, rice, soy), seitan and other vegetable meat, mushrooms and nuts.
What can we do to fix it?
Always have on hand a comfortable protein option you do not cook if you’re in a hurry or are away from home as unsweetened natural yoghurt, boiled eggs, ham and dried beef, ham, canned fish or cooked chicken. And keep in the fridge provided fresh protein foods like meat, poultry, eggs and fish and to clean the grill or grilled main course 10 minutes after first dish of salads or vegetables.
5. We have a bad habit of ‘starve’ regularly, completely shameful reasons like entering a dress for the wedding of our friend, do the bikini operation every spring in less than a month or more kilos off our vacation with fad diet.
Where is the problem?
When you do not take in enough calories to maintain daily functions, lose weight, women are very efficient at storing fat reserves, and if we have trained muscle mass, hunger often have the opposite effect, it makes us accumulate more fats, and as we have lots of energy, the workouts are ineffective and do not burn as many calories per minute.
Adapt your diet to your life, your diet should provide enough energy or calories as healthy fats, whole carbohydrates, clean proteins, vitamins, minerals, water, fiber and phytonutrients to be healthy, to train with vitality and get through the day without hungry.
If the diet is not varied, it is restrictive, difficult to follow or requires analytical medical, supplements, shakes, vitamins and minerals, you will not work for long.
6. No sweat shirt. Do not expect to burn many calories if you finish the workouts fresh as a daisy.
It is normal when you take some time practicing a sport or exercise do not cost much, your heart keeps pace, no longer alter or accelerates, and it costs you breathe and you have no soreness the next day.
This adaptation is very typical in women, we are less competitive in general, not looking run faster, lift more weight or do more squats. But no progression, no improvement, no sweat, no weight loss.
Where is the problem?
Sweating is a mechanism to cool the body, either because the outside temperature is high (which occurs in summer) or because the internal temperature rises to move, that energy is dissipated as heat and the body temperature remains constant about 37.5, sweat, cooling your body and burn calories in the process.
What can we do to fix it?
Sweating is a good indicator that the muscles are working properly, not only burning calories during exercise time, thereafter, what is known with the acronym COPD (English: Excess Post Exercise Oxygen Consumption) which relate to consumption oxygen that remains after exercise.
Trendy best exercise lose to weight now, high intensity and short duration, make you sweat in streams in 10-20 minutes to go.
And you’ll notice you’re still sweating quite a while after finishing,but it is the reason why your kid, or your friend who will not stop sweating when you train, lose weight much more than you, do not sweat a bit.
Rock out, train harder and breaks a sweat, you’ll see how you manage to lose the flab with less training time and eating more.
7. You train to eat. You enjoy eating and to enable your favorite foods, you train every day what it takes.
Where is the problem?
Some people can eat 5,000 calories a day without gaining weight or other exercise and eating fattening 1,200 a day. You can not set the exact ingredients of what we eat, the type of exercise you do, the muscular work, sleep, etc.
What can we do to fix it?
It’s good to be hungry and enjoy good food, but you can not live to eat. New theories say they should get used to the sensation of hunger, a little bit, because hunger sharpens the wit, awakens the smell and taste and may even make us eat less if we control what we eat, chewing slowly and tasting the flavors.
8. Accounts calories you drink.
What they do not chew, do not you think a food, so if you’re thirsty, you drink an energy or a juice drink without thinking you’re ruining your diet and at the end of the day you get to take more than 500 calories in beverages without realizing.
Where is the problem?
It is an increasingly common problem, we often forget that except water, liquids are also foods with calories as fat, carbohydrates, protein, and in the worst case, alcohols, one of the worst ways to enter empty calories. Alcohol induces store more fat tissue, beginning with the liver. It does not agree at all, kilos and health.
What can we do to fix it?
Controls the amount of drinks, soft drinks with sugar (better choose the “light” versions), energy drinks, juices, milk, and avoid alcohol in all forms.
9. You rest than train.
Studies are showing that modern life is increasingly sedentary, especially among people who work in offices, sitting at the computer. And at home not usually move like our mothers and grandmothers, household chores are simplified and just give a button to make a juice, wash clothes or cook in a food processor.
Where is the problem?
23 hours inactivity can not be countered by an hour of exercise a day. Think about how many hours you are still every day between the hours you sleep, you’re sitting in a chair, lying on the couch, in the car or public transport, etc.
All this takes its toll and has now found a link between the most unhealthy and damaging abdominal fat that accumulates in people who spend long hours sitting, with the shrunken belly on a chair. A new subject to study.
What can we do to fix it?
Move every hour, get up from the chair when working, do not settle on the couch to watch TV, sit on a fitness ball, ends the day and starts with 5 minutes of exercise, walk every day, use the bike or walk to make short trips, go shopping walk, play with the kids, walk the dog, left with friends to walk rather than sit and take reeds.
What else you happen to not be quiet?
10. Almodóvar film defines the life of a modern woman: a lot of stress, too little sleep, too much work, staff levels exaggerated demand, etc
Nerves not usually lose weight, gain weight normally. It has been found a relationship between the levels of cortisol (stress hormone), increased body fat percentage and decreased muscle mass, especially when sleeping few hours.
What can we do to fix it?
More sleep, take things in stride, prioritize tasks, learn to say ‘no’, or at least to say ‘I’m sorry, but I can not’, breathing and stress management as well as possible, etc.
Do not aspire to be a ‘superwoman’, we are not perfect, it is better to be happy, to live with less stress, less money and more smiles and enjoy a healthy life, which in many cases is associated with a size smaller.
How is weight loss? Following these ten tips will get it
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