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.
Get rid of calories gradually
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.
Proper nutrition is important
It is also necessary to observe several basic principles of a balanced diet for weight loss:
- The energy value of the daily diet should correspond to the energy costs of the body. In case of obesity, the total daily caloric content of the diet should not exceed 1000 calories, and for a standard person with little physical activity — 1200 calories.
- A balanced diet should contain all the necessary elements and vitamins so that health remains in order.
- You need to eat according to a certain regime: 5-6 times a day in small portions.
- Be sure to observe the drinking regime. If there is a lack of fluid in the body, we cannot talk about healthy and proper nutrition.
- It is necessary to select products in the menu according to compatibility.
- When cooking, completely exclude roasting. It is better to bake products.
- During a meal, everything should be thoroughly chewed. You can not be distracted by watching TV, reading the newspaper.
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.