How to lose weight effectively

It is important to practice regular physical activity

To lose weight effectively and safely you must be patient and follow a healthy, balanced diet and a regular exercise program, the duration of which must be gradually increased. In this way it is possible to lose weight by safeguarding their health. To get good results in the long term, also, you should ask the advice of a doctor, a nutritionist or dietician: an expert is able to recommend the right diet taking into account the proper caloric intake according to the exercise program that you intend to carry out and specific objectives.

Daily physical activity

To benefit from physical activity, it is necessary to gradually increase the intensity and frequency of training: this is the secret to weight loss overall. You should exercise every day or at least five times a week. In fact, to lose weight, it is best to work out 6-7 days a week for 40-50 minutes, rather than work out three times to two hours. Just 30 minutes of exercise daily in three sessions of 10 minutes each day may be sufficient to increase the basal metabolic rate (BMR).

What is basal metabolic rate

Basal metabolic rate affects the rate at which you burn calories and, ultimately, on maintaining, increasing or on weight loss. Basal metabolic rate accounts for about 60%-75% of calories burned each day.

At the beginning of exercise wear out, more or less equally, carbohydrates and lipids, especially if you work at a low intensity and for a limited time. After about an hour of activity you get 80% of lipid utilization up to 20% of the energy requirements using glucose and/or glycogen. As the intensity of exercise increases stabilizes the use of fatty acids and increases that of glucose. For this reason, physical activity and diet are two complementary elements.

The role of nutrition for effective weight loss

The easiest solution may be to eat less, eliminating some particular foods from the diet; However, this behavior limits the intake of essential nutrients to the body. The goal is to consume more calories, but reducing caloric intake by limiting (and not eliminating) the foods that contain too many calories and empty calories.

If you practice long aerobic activity, you need large amounts of carbohydrates to avoid the energy collapse due to a lack of sugar. Bodybuilders, instead, need high amounts of protein.

Reducing the intake of protein, weight loss occurs at the expense of muscle mass and protein of organs such as hearts and kidneys. A diet low in carbohydrates and high in protein can be harmful especially for bones, kidneys and cholesterol. All diets based on the consumption of large amounts of certain foods are detrimental to the well-being not only physical but also psychological.

The body requires energy to perform its functions

The required amount of nutrients (carbohydrates, proteins, fats, water, vitamins and minerals) varies depending on a person’s lifestyle. Carbohydrates should cover approximately 60% of its energy needs, while the rest would be split between FAT and protein, 25% and 15% respectively. The time between one meal and the beginning of physical activity can greatly increase performance.

It is recommended, before exercise, to consume carbohydrates. Indeed, if the carbohydrate-containing foods such as yogurt, fruit and cereal takes one to two hours to be digested, the high-fat foods require more than four hours and are not appropriate. Maintain a regular diet, combined with exercise, helps reduce body fat without sacrificing lean mass.

Train yourself to fasting

Practice fasting can increase the risk of crisis due to the lack of sugars, causing sweating, weakness, paleness and dizziness If you feel so, sugar-rich foods should be taken immediately as chocolate, honey or sugary drinks or, even better, have a meal rich in carbohydrates. Try to lose weight by dieting alone can be very limiting, not always effective and difficult to bring how long do i have to take garcinia cambogia forward in time. Therefore, always better to follow a healthy, balanced diet combined with physical activity.

Main points to remember:

• be patient. Don’t be in a hurry to lose weight

• Eat a little of everything in moderation