Reducing calories while losing weight is necessary. However, a diet is not starvation. Especially if you are actively involved in sports. The Master of sports in athletics told about the optimal way to lose weight, where there is no place for starvation.
The weight should be dropped gradually. For example, you can set a goal and start losing weight according to the conditional program "100 days before summer". The athlete offers not just to lose weight, but to form a beautiful figure.
So, in order to achieve relief on the press, it is necessary to drive excess fat from the abdomen. This requires a calorie deficit, otherwise fat burning is impossible.
According to research, abs cubes become visible when the amount of body fat is from 6% to 13% in men, and from 14% to 20% in women, the athlete explained.
To lose weight without sacrifice, a deficit of 300 calories is enough. That is, if you spend about 2,200 calories a day, then you need to eat 1,900 calories. That's the whole basic secret.
Achieving this calorie deficit is not difficult: just give up fast food and fast carbohydrates.
It is also necessary to observe several basic principles of a balanced diet for weight loss:
These principles are the basis of proper nutrition, which will help not only to lose weight, but also to preserve youth and health of all body systems.