What if I told you that the most common approach to losing weight is misguided? discussion about good foods from bad foods is lacking, the time you take meals not as important as thought, and the fat loss process can be simplified. Making simple changes you can unlock 4 fat loss like never before.
Are you interested?
You may think that sounds too simple, but losing weight need not be complex. Yes, calories are still important. And certain foods make it more likely to gain weight. But there are many common nutritional mistakes that have nothing to do with food.
That's why it's time to take a new approach to food. Avoid these four errors, and finally can you solve the equation for fat loss.
Are you interested?
You may think that sounds too simple, but losing weight need not be complex. Yes, calories are still important. And certain foods make it more likely to gain weight. But there are many common nutritional mistakes that have nothing to do with food.
That's why it's time to take a new approach to food. Avoid these four errors, and finally can you solve the equation for fat loss.
Mistake No. 1: Ignore your height
Have a friend who can eat anything and stay thin? Odds are that your friend is taller than you. And it's not a coincidence.
The metabolic rate is highly influenced by the amount of lean muscle mass you have. This means the total amount of muscle in your body in relation to your total weight. The higher a person more likely they are to have more muscle mass. The body's internal organs, which are the real core energy metabolism of the body, also depend on the height. The higher you are, the bigger your heart, lungs, liver and other body that requires energy to work. To keep these organs functioning, you need calories, which means that if the organs are larger, can burn more and eat more without gaining weight.
In fact, the height can make a significant difference in the amount that can be eaten every day. If we consider a person who is 20 cm more than another, this will burn 400 calories more per day being inactive. And that impact is increased by physical activity simply by the size of the body.
This may not seem fair, it's the truth: The higher you are, the more you can eat. Furthermore, this phenomenon is accentuated between the sexes. The body of a man consumes more calories than a woman.
Solution: Eat according to your height
Do not follow the pattern that works for someone else. The "If it works for him to work for me" is the reason why so many people fail in their attempts to lose weight. Being stubborn and maintain a program that is bringing changes not only raises doubts about whether you will be able to lose weight. Have your height.
Mistake # 2: Trying to lose weight slowly
Tell me if this sounds familiar: When starting a new diet start to lose weight instantly. Maybe it's 2 kilos in the first week and a few more in the next. But then the weight loss stops and when it reaches the second month all progress has stopped. Even in many cases, the weight has increased again.
Naturally, you start looking for answers and you end up concluding that your body has gone into "survival mode" and your metabolism has slowed. Both seem reasonable and convincing yourself that you just need a diet that is even more extreme, or you need extra supplementation in pill form to force weight loss. When all else fails just convinced that the problem is you.
Actually there is nothing wrong in your body. Which slow down fat loss is something natural that happens to everyone. Fat is simply stored energy. When you diet, you create a deficit between the amount of calories you eat and you burn in a day. This deficit is supplied by the calories that are stored in your body as fat.
When you're losing weight, every time there is less fat available for energy in the body. This means you can lose lots of fat at the beginning of the diet, but less and less as adelgazas.
The result is that your body simply has a hard time to meet the calorie deficit as you continue losing fat. Just feeling bad, tired and lethargic and even in danger of losing the muscle you've gained with such effort.
You need to set expectations as you move in the diet. Unfortunately, most strategies taking a wrong direction. They start with a small calorie deficit and become more extreme over time in an effort to pressure the lower body, increasing stress on it. Just the opposite of what you do.
Solution: Click strong at first
Based on the theory of the availability of fat, you should start pressing hard on your body, trying to lose as much weight as possible in the safest way you can in the first few weeks, then take a softer approach. Each week, reduce your expectations a bit. Think gently aproximarte your new body rather than starving yourself to reach it.
The rule is to match the amount of caloric deficit to the amount of fat you have. The more fat you have in your body, the greater must be the caloric deficit that bear. However, if you are already thin and you're trying to see more defined, the best bet is to use a smaller caloric deficit spread over a longer time. This is slower, but you will face so serious power failures or loss of muscle.
Mistake No. 3: You focus too much on post-workout nutrition
In the 90's and early 2000, there was a massive boom in the supplement industry. Suddenly, protein powders and energy bars became more pleasant to taste, and even enjoyable for some. While the supplement industry became a billion dollar business, we began to see an emphasis on post-workout nutrition research nutrition coincidence?.
Although post-workout nutrition is important, the reaction is exaggerated its importance. Especially for people trying to lose weight. In fact, if your goal is weight loss, you can delete all the benefits of your workout if you eat too many calories and carbs at the end.
The reason given for eating and after a workout is to replenish glycogen (stored carbohydrates) you burned during exercise. But the truth is that glycogen will replenish itself in a couple of days, and this slower approach can help you lose body fat.
Solution: Moderation
Be conservative with your post-workout nutrition if you're trying to lose weight. If you are training consistently, technically every meal you take is both pre and post training (because the metabolic effects of training can last up to 48 hours). Every meal is important in losing weight and gaining muscle, there is no need to put them in force during the 60 minutes post-workout, especially if you're trying to lose weight.
An exception to this rule is if you are already thin. When you have low levels of fat (abdominal muscles are) post-workout nutrition is more important and can be emphasized more.
Mistake No. 4: Do not adjust your plan
Counting calories is a great way to lose weight with one minor exception: Your goal is simply calorie estimate. And that has nothing to do with the calculator of your choice or food you eat. The fact is that many of the things we eat are poorly labeled and the body functions with a certain set of variables. Thus, while the calorie calculators and applications may seem like a foolproof plan, you need to adjust what you eat based upon your results.
Consider the following example using a common caloric formula:
Suppose that we calculate our basal metabolism and turns out to be 1720 calories. As part of the equation, you multiply that number by 1.3 to calculate the exact number of calories burned during the day (2236). Then, subtract 500 calories to get 1736, supposedly this is the exact number of calories you need to eat to lose half a kilo of fat in a week.
But. If we scored the next 7 days every calorie we put into the mouth, one of two things will happen. Either lose weight or not lose. So ... What happens in cases where the weight is not lost? Most people blame the metabolism, training, or even food (food you eat is not organic!) etc.
However, it is quite likely that the problem has nothing to do with these factors. Calculators are great to help you record what you eat, make adjustments and learn portion sizes. But they can not accurately measure the metabolism. What we get is a starting point and a way of being honest with what we eat and how much exercise we do. But still, it's our job to test the plan and determine if we need to make adjustments on the fly.
And more importantly, calculators can not be responsible for the bad labeling. If you visit a store and buy three protein bars you may be surprised to see that to weigh the weight indicated on the package may be inaccurate. I realized same experiment and in some cases the bar labeled proteins of 85 grams and 350 calories found to have 115 grams. Being good and assuming those are just grams of protein or carbohydrates (since fat has more calories) the difference is an extra 120 calories. If you were part of the excess fat, it is possible that the difference is up to 200 calories! and that only a protein bar. Imagine trying to lose weight, counting calories diligently every day, but you eat from one of these bars every day. I go crazy trying to figure out why you are not losing weight as fast as expected Based on counting calories.
Solution: Adjust
The human body is not mathematically accurate, especially when it comes to losing weight. Use tools to calculate can help, and is much needed for most. But if you do not lose weight, do not have to be because the tool is broken. Calculations used to establish a starting point. From there, the key is finding what works for everyone, and adjust until you find out you need eat and exercising to produce results.
The metabolic rate is highly influenced by the amount of lean muscle mass you have. This means the total amount of muscle in your body in relation to your total weight. The higher a person more likely they are to have more muscle mass. The body's internal organs, which are the real core energy metabolism of the body, also depend on the height. The higher you are, the bigger your heart, lungs, liver and other body that requires energy to work. To keep these organs functioning, you need calories, which means that if the organs are larger, can burn more and eat more without gaining weight.
In fact, the height can make a significant difference in the amount that can be eaten every day. If we consider a person who is 20 cm more than another, this will burn 400 calories more per day being inactive. And that impact is increased by physical activity simply by the size of the body.
This may not seem fair, it's the truth: The higher you are, the more you can eat. Furthermore, this phenomenon is accentuated between the sexes. The body of a man consumes more calories than a woman.
Solution: Eat according to your height
Do not follow the pattern that works for someone else. The "If it works for him to work for me" is the reason why so many people fail in their attempts to lose weight. Being stubborn and maintain a program that is bringing changes not only raises doubts about whether you will be able to lose weight. Have your height.
Mistake # 2: Trying to lose weight slowly
Tell me if this sounds familiar: When starting a new diet start to lose weight instantly. Maybe it's 2 kilos in the first week and a few more in the next. But then the weight loss stops and when it reaches the second month all progress has stopped. Even in many cases, the weight has increased again.
Naturally, you start looking for answers and you end up concluding that your body has gone into "survival mode" and your metabolism has slowed. Both seem reasonable and convincing yourself that you just need a diet that is even more extreme, or you need extra supplementation in pill form to force weight loss. When all else fails just convinced that the problem is you.
Actually there is nothing wrong in your body. Which slow down fat loss is something natural that happens to everyone. Fat is simply stored energy. When you diet, you create a deficit between the amount of calories you eat and you burn in a day. This deficit is supplied by the calories that are stored in your body as fat.
When you're losing weight, every time there is less fat available for energy in the body. This means you can lose lots of fat at the beginning of the diet, but less and less as adelgazas.
The result is that your body simply has a hard time to meet the calorie deficit as you continue losing fat. Just feeling bad, tired and lethargic and even in danger of losing the muscle you've gained with such effort.
You need to set expectations as you move in the diet. Unfortunately, most strategies taking a wrong direction. They start with a small calorie deficit and become more extreme over time in an effort to pressure the lower body, increasing stress on it. Just the opposite of what you do.
Solution: Click strong at first
Based on the theory of the availability of fat, you should start pressing hard on your body, trying to lose as much weight as possible in the safest way you can in the first few weeks, then take a softer approach. Each week, reduce your expectations a bit. Think gently aproximarte your new body rather than starving yourself to reach it.
The rule is to match the amount of caloric deficit to the amount of fat you have. The more fat you have in your body, the greater must be the caloric deficit that bear. However, if you are already thin and you're trying to see more defined, the best bet is to use a smaller caloric deficit spread over a longer time. This is slower, but you will face so serious power failures or loss of muscle.
Mistake No. 3: You focus too much on post-workout nutrition
In the 90's and early 2000, there was a massive boom in the supplement industry. Suddenly, protein powders and energy bars became more pleasant to taste, and even enjoyable for some. While the supplement industry became a billion dollar business, we began to see an emphasis on post-workout nutrition research nutrition coincidence?.
Although post-workout nutrition is important, the reaction is exaggerated its importance. Especially for people trying to lose weight. In fact, if your goal is weight loss, you can delete all the benefits of your workout if you eat too many calories and carbs at the end.
The reason given for eating and after a workout is to replenish glycogen (stored carbohydrates) you burned during exercise. But the truth is that glycogen will replenish itself in a couple of days, and this slower approach can help you lose body fat.
Solution: Moderation
Be conservative with your post-workout nutrition if you're trying to lose weight. If you are training consistently, technically every meal you take is both pre and post training (because the metabolic effects of training can last up to 48 hours). Every meal is important in losing weight and gaining muscle, there is no need to put them in force during the 60 minutes post-workout, especially if you're trying to lose weight.
An exception to this rule is if you are already thin. When you have low levels of fat (abdominal muscles are) post-workout nutrition is more important and can be emphasized more.
Mistake No. 4: Do not adjust your plan
Counting calories is a great way to lose weight with one minor exception: Your goal is simply calorie estimate. And that has nothing to do with the calculator of your choice or food you eat. The fact is that many of the things we eat are poorly labeled and the body functions with a certain set of variables. Thus, while the calorie calculators and applications may seem like a foolproof plan, you need to adjust what you eat based upon your results.
Consider the following example using a common caloric formula:
Suppose that we calculate our basal metabolism and turns out to be 1720 calories. As part of the equation, you multiply that number by 1.3 to calculate the exact number of calories burned during the day (2236). Then, subtract 500 calories to get 1736, supposedly this is the exact number of calories you need to eat to lose half a kilo of fat in a week.
But. If we scored the next 7 days every calorie we put into the mouth, one of two things will happen. Either lose weight or not lose. So ... What happens in cases where the weight is not lost? Most people blame the metabolism, training, or even food (food you eat is not organic!) etc.
However, it is quite likely that the problem has nothing to do with these factors. Calculators are great to help you record what you eat, make adjustments and learn portion sizes. But they can not accurately measure the metabolism. What we get is a starting point and a way of being honest with what we eat and how much exercise we do. But still, it's our job to test the plan and determine if we need to make adjustments on the fly.
And more importantly, calculators can not be responsible for the bad labeling. If you visit a store and buy three protein bars you may be surprised to see that to weigh the weight indicated on the package may be inaccurate. I realized same experiment and in some cases the bar labeled proteins of 85 grams and 350 calories found to have 115 grams. Being good and assuming those are just grams of protein or carbohydrates (since fat has more calories) the difference is an extra 120 calories. If you were part of the excess fat, it is possible that the difference is up to 200 calories! and that only a protein bar. Imagine trying to lose weight, counting calories diligently every day, but you eat from one of these bars every day. I go crazy trying to figure out why you are not losing weight as fast as expected Based on counting calories.
Solution: Adjust
The human body is not mathematically accurate, especially when it comes to losing weight. Use tools to calculate can help, and is much needed for most. But if you do not lose weight, do not have to be because the tool is broken. Calculations used to establish a starting point. From there, the key is finding what works for everyone, and adjust until you find out you need eat and exercising to produce results.
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