Lose weight with diet and sports

Before we begin, we would like to make sure that there is no confusion between weight and volume. Generally, many people who begin a physical activity of a certain intensity or a workout with the intention of losing “weight”, find to their amazement in a short time that the weight is gradually increasing. To understand it, we have to clarify that most likely our goal is not to lose weight, but to reduce the volume of fat that we have accumulated in certain parts of our body. And it is that muscle weighs more than fat, and if we are toning the muscle thanks to training we will weigh more. However, we will also be reducing volume and fat, which was our real goal. For this reason, more important than the scale is the meter (measure circumferences),

We accumulate fat or waste it, depending on whether we eat more calories than we are using or less, so that food and physical activity have to go hand in hand, eating a little less and spending a little more. From this point of view, the important thing to lose fat is not, as has been said many times, to perform low intensity exercises and long time, but to increase our caloric expenditure. This can be done in several ways according to our tastes and possibilities: · We can try to spend more by increasing our daily physical activities: Walking to places and not by car, taking the stairs and not the elevator, helping with homework. the house,… · Another way to increase caloric expenditure is by doing low intensity and long duration activities: Two hours of cycling or walking, one hour of swimming or running, … In this case the split sessions (two sessions of half an hour a day instead of one of one hour) obtain a higher energy expenditure thanks to the increase in post-exercise expenditure. · But if time is short and we do not have more than 30 or 45 minutes, the ideal is to carry out an activity with a high caloric expenditure.

Instead, we first burn the fat in the last area in which it has accumulated, that is, if I first had a belly and then fat has accumulated in my arms, if I burn fat, I will first use the one in my arms and then the belly (regardless of whether the exercise is for legs or arms). One last tip, drink plenty of water during exercise. Many people tend to drink little water and wear clothes that make them sweat more, it is a serious mistake, the weight we lose is only water (it is recovered when we drink again) and it damages our performance and our health. Remember what we mentioned at the beginning of this article, the goal we pursue is not weight loss but fat reduction. As all simplification has its risks, but the body accumulates fat or loses it by such a simple process, how the gas tank of our car is more full or empty depending on whether you put more gas than I spend, or I spend more gasoline than I use. This means that I can eat fewer calories, but if I spend even less, the body will tend to accumulate those excess calories in the form of fat. And vice versa, I can eat a lot of calories, but if I spend more than I consume, I will tend to use up the accumulated reserves in the form of fat.

What’s more, drastic weight reduction in a few weeks by almost eliminating food intake is never advisable, because in addition to being unhealthy and weaker, we lower our basal metabolism (what we consume at rest), so that when we return to a normal food intake we immediately regain all the weight that we had lost because our body has become used to consuming very few calories. It is always preferable to reduce our intake by a few calories through correct eating guidelines that we incorporate forever into our eating habits, while increasing the expenditure of calories by doing physical activity.
Another very common mistake is trying to lose weight by eliminating meals. You should try to eat five meals a day, but in just the right amount. Continuing with the example of gasoline, if we know that every few kilometers we will stop at a gas station, it will not be necessary to fill the tank very much, however if we are not going to refuel for a long time, we will tend to fill the tank to the full. In the same way, if our body knows that we only eat twice a day and that we will not eat again until the next ten hours, it will save reserves to spend all that time. But if the body knows that every two or three hours it will receive food, it does not need to keep reserves. It is therefore very important to have breakfast, eat something in the middle of the morning, eat lunch, have a snack and have dinner. Here are a series of general recommendations to reduce your fat:

Before looking at these examples, read the articles Eating Tips to Lose Fat and Tips on Physical Activity to Lose Fat, to understand why these menus. Examples of 1800 calorie menus (for an active person it is not advisable to eat fewer calories).· Reduce 200-300 calories from the diet and try to do physical activity (that the total of what I spend throughout the day is something more than what I eat). · Eat five meals a day (breakfast, lunch, lunch, snack and dinner) in the right amount. · Reduce fat intake (fried, butters, margarines, oils, pork, poultry skin, nuts, …). Fat has 9.2 calories per gram, twice that of carbohydrates. · Increase the intake of carbohydrates (pasta, rice, cereals, bread, cooked potatoes, …). Carbohydrates have 4.2 calories per gram, less than half that of fat. · Take fiber, it has almost no calories and gives a feeling of being satiated (spinach, lettuce, artichokes, whole wheat bread, bran, cereals with shell, …). · Eat a little less first and second courses and more salad and fruit. · Incorporate these eating guidelines as a habit in our diet forever, and not take it as a sacrifice of a weight loss period and then abandon it. · You should not lose more than 1Kg of weight a week.