We 'fitness people' all know this. Our hard-earned muscles are sacred to us. But the annoying fat over the abdominal muscles or thighs, that bothers! When dieting, however, the fear of losing muscles is often great. In fact, it's hard to keep the balance of fat loss and muscle gain.
Dieting is annoying anyway and I personally don't believe in crash diets or too radical eating plans, which often have a yo-yo effect. Bodybuilders, for example, have very strict plans to lose fat before a competition. For us "normal people" this is certainly not suitable for everyday use, but the principles from bodybuilding are good guidelines if you want to reduce weight or body fat.
1. Calorie Deficit
Though counting calories is annoying, a calorie deficit is still the easiest way to get the body to attack its fat stores. If you want to lose weight, you should make sure that you eat less than you burn. The decisive factor here is not the deficit on a single day, but the deficit over a period of 7 days . To do this, you should calculate your basal metabolic rate and include sporting activities.
2. Don't Go Hungry
Nothing helps either. Too high a calorie deficit tells the body in the long run that it has to save and that then means that it does not attack its fat reserves. A deficit of 200-400 calories daily or 1,400-2,800 weekly allows the body to shed fat without disturbing the metabolism.
3. Egg White, Egg White, Egg White
In order to prevent the loss of muscle mass, increased protein consumption during a "diet" is important. Protein also helps break down fat and prevents food cravings.
4. Blood Sugar Level
Anyone who does sport with the aim of losing weight should eat differently before training than someone who does competitive sport with the aim of achieving as much as possible. If you want to boost fat burning during exercise, you should make sure to eat foods with a low glycemic index (GI). Because a meal with a high GI causes a reduced rate of fat burning, while the consumption of a meal with a low GI leads to an increased rate of fat burning. Examples of foods with a low GI include whole grains, vegetables, oatmeal, legumes, and some types of fruit (e.g. apples).
5. Low Carb
Low carb means “few carbohydrates” in German. By avoiding carbohydrate-rich foods such as bread, pasta and the like, blood sugar should be kept constant, insulin secretion low and fat loss high. This is why a low-carb diet is so efficient. Before going to sleep , you should be careful not to consume any more carbohydrates so that nothing stands in the way of burning fat at night.
Fish is your best friend while on a diet. It contains valuable nutrients, vitamins and healthy fats and is also very rich in protein. It can help burn fat and maintain muscle. You can easily get high quality protein and supplements on amazon discount coupons.
7. If Nothing Works Anymore - Break!
In the long run, the body does not respond well to high calorie deficits and strict diets. At some point it just ends. If nothing is going on, it makes sense to take a two or three day break from the diet so that the body can recover. After such a break, you and your body have more strength for further goals and paths.
8. Morning Exercise
A British study found that people who exercise before breakfast burn up to 20% more fat than the later hours of exercise after a full breakfast. Because after one night and about 12 hours without food, the stores are empty and the body has to look for another source of supply: fats.
9. Drink Water
We should drink at least 1.5 to 2 liters of liquid a day - preferably water. It's calorie-free and also helps you lose weight. Because this gives our body the medium it needs for all metabolic and excretory processes. In addition, thirst is often misinterpreted as hunger and unnecessary calories are consumed as a result.
Endurance training is a good way to also stimulate your metabolism and burn fat . Of course, you shouldn't reduce your strength training so that the muscles are not broken down. These ultimately also increase the basal metabolic rate. But extra cardio workouts help define the body. Running on a treadmill also gets you burning your calories fast and gives you a best result.
So if after a well-deserved vacation there is a kilo or two too much on your hips, give these tips a try.
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