Fat loss methods don’t work the same way for everyone. One person works for one system, other works for another, and most, nothing works.
There are many discrepancies between books, diets, and eating programs, and each provides different results.
However, some actions cross borders and work for everyone. They are the crux of many diets, or, if you prefer, the part of them that does work.
It is easy to achieve a goal when you know exactly what to do. And, just as importantly, it is just as important to know what not to do. That’s where many people go wrong when they want to lose those extra pounds.
At first, they are on the right track, but it is easy to deviate if a program is not strictly adhered to. Trying to force the situation with extreme measures will only lead to frustration.
The ten rules to lose kilos
We have compiled a list of safe tactics that ensure a proper fat loss process. But you must fulfill them! Think that here you have the “great successes” of all dietary strategies, without the leftovers.
1) Decrease the number of calories, but do not starve yourself
It is surprising that there are still so many types of diets and that each one claims to be the best for losing fat. It is as if to think that the best way to lose weight is so evident that everyone should be like a Greek god.
There is an infallible method to lose fat: it is called « eating less «.
Diet gurus can disguise this system in a thousand ways and with a thousand names,
but the process is the same: you have to burn more calories than you take in, and that just means getting used to eating less.
But you must be aware that you do not have to be very hungry. If the body feels this way, it will store fat. Eat less, but don’t skip meals.
2) Train hard, but don’t overstrain yourself
You need to burn calories. This means that you will have to do hard training sessions that increase your heart capacity and make you sweat for a while.
Do not train with the same exercises in each session, go alternating, and set yourself challenges. Increased cardiac capacity leads to increased oxygen aspiration, thereby burning as much fat as possible.
Remember: the objective is to train to the maximum, but without exceeding yourself.
3) Stay active, but don’t get burned
Doing sports, cycling, walking to work instead of driving … are a few ways to burn more calories.
But that doesn’t mean you can’t rest once in a while. Doing aerobic exercises for hours will leave you tired and that will slow down your metabolism.
4) Be constant, but don’t be bitter
Fat is not lost overnight. Your weight will go through ups and downs, and sometimes this will disappoint and upset you. But keep it up! As long as you stay constant, you will be burning calories and losing fat.
Naturally, that doesn’t mean you shouldn’t enjoy what you eat. Don’t forcefully eat things you don’t like, simply because they “are good” for your goals. Select healthy foods that you like and eat less.
Also, think that current products that substitute a meal, such as bars or smoothies, are quite good, and will satisfy your need to eat something sweet, equal to or more than if you had a dessert.
5) Limit carbohydrates, but don’t eliminate them entirely
The first thing you should eliminate is “bad” carbohydrates (starches, starches, etc.), such as white bread, potatoes, and rice.
However, your body needs a certain amount of carbohydrates, so you must eat whole products and fresh vegetables. If you eat pasta, make it small, whole-grain servings.
6) indulge yourself on a whim, but make no mistake about food
Sometimes it is essential to skip the diet. Watch out for some taboo foods, like chip potatoes, pastries, pasta, cookies, and soft drinks, which will throw away many of the efforts you’ve made to achieve your goals.
Consider them poison.
7) Train hard, but notice dehydrates
Training at a good pace will increase your body temperature and metabolic capacity.
It will also remove excess sodium from the subcutaneous layers of the skin, making you look much better.
Make sure you top up the fluids! Water also helps to remove excess body fat.
8) Do weights, but don’t expose yourself to injuries
The best way is to carry out hard and regular weight training.
When you do weights, sets of 10-12 reps will suffice. With this, you will burn a lot of calories.
On the other hand, lifting too much weight and/or working with a very small number of repetitions is not only not beneficial for burning fat, but also increases the risk of injury.
Don’t jump into doing more than you can, or you’ll suffer the penalty of having to abandon your fat loss plan.
9) Train enough, but don’t forget the rest
Training once or twice a week, in sessions of 30 minutes or less, will not be enough to significantly alter your body composition.
To burn fat, it is best to train four times a week in one-hour sessions. But don’t train every day! The body needs time to recover.
Remember: exercise is the stimulus and rest is recovery. Overtraining leads to exhaustion, which will slow your metabolism. Make sure you get enough sleep to get more out of training (and to have enough energy to get through the day).
10) Get mental, but don’t obsess
To be successful in any project you embark on, you must acquire a commitment and consistency; but you must enjoy it. If you are continually thinking about what you are trying to achieve, you will also be continually thinking about what is not working.
Relax. It will happen, but give yourself time. If you are aware that you have a long-term goal, each day you will be closer to achieving it.
So that the result is guaranteed, we will add another no to the list: don’t give up!
Even if you are somewhat unmotivated, eat something you should not have, or skip a training session, do not throw in the towel. Get back on track and stay on it until you reach the goal.
Ten claims against ten denials. Memorize these points. Apply them.
You will soon be very close to getting the body you want. You will feel younger and healthier. What more can you ask?