One of the major global health problems facing much of the world’s population is being overweight and excess body fat.
On the other hand reducing weight and getting a firm and a healthy body is a complex process that requires more time and regular physical activity.
This process of reducing excess body fat in physically inactive people who have a reduced and a slow metabolism is more difficult.
In continuation of this article we will give you a few tips that will you help to reduce weight.
1. One of the basic and simplest ways that will enable the reduction of excess fat is a lower total daily calorie intake by limiting the intake of carbonated drinks and smoothies that contain a lot of sugars.
People often have the problem of limiting the amount of food they consume, but the reduction of soft drinks and juices that contain a large amount of sugars and replacing them with plain water, coffee or tea is a much simpler way to reduce the daily number of unnecessary calories.
2. When your goal is losing excess body weight, it’s wrong and totally unnecessary to have a drastic reduction in the total daily calorie intake by avoiding the intake of fats and carbohydrates.
The choice of food and consuming it through greater number of meals throughout the day (minimum 4-5 meals throughout the day) is more important.
A good starting rule is to start with a 40% / 30% / 30% (protein, carbs / healthy fats) when it comes to the total daily intake of calories.
3. When it comes to the carbohydrate intake and reducing excess body fat the most important thing is avoiding carbohydrates with a high glycemic index.
When we consume carbohydrates, our body reacts in a way that releases a certain amount of the anabolic hormone insulin into the bloodstream (this amount is significantly greater when we consume carbohydrates with a high glycemic index).
High levels of insulin as a result of the intake of carbohydrates with a high glycemic index will slow down the process of burning fat and excess carbohydrates will be stored as subcutaneous fat.
4. Practice some sort of weight training which will enable an increase in lean muscle mass which in turn will contribute to burning more calories throughout the day.
Even when you rest your body spends a lot of calories so all the biological processes can properly function (breathing, thinking, maintaining optimal body heat).
But the number of calories burned when you rest is different when it comes to lean muscle mass and fat. One kilogram of muscle spends 3 times more calories compared to one kilogram of fat (lard).
5. Consume more protein. The larger amount of protein combined with weight training will enable the construction of new muscle mass that will allow more combustion of calories throughout the day.
The daily protein intake may be a combination of basic nutrition and protein supplements.
6. After an intense workout glycogen stores in the body are spent and then our body needs more protein and complex carbohydrates (in this meal you should add a greater amount of the total daily intake of carbohydrates).
7. Never do just cardio when you your goal is to reduce excess body fat.
Excessive practice of intense cardio workouts and the complete avoidance of weight training can contribute to a significant reduction in muscle mass, but the combination of cardio and weight trainings can provide excellent and fast results in reducing excess fat and maintaining lean muscle mass.