When getting rid of fat, we must realise that it’s not as easy as it may seem. Even if we change the diet and introduce exercise, it will not always mean satisfactory results. Unfortunately, in most cases, fat often located in certain places is so resistant to our actions that it’s difficult to eliminate it in any way.
That, however, does not mean that you can’t do it. There are methods such as the observance of what can help us reduce this fatty tissue to a large extent and step by step strive to achieve a dream figure. So what do we do?
Below are some tips that should be implemented if we want to see less weight on our scale, reaching a few centimetres less in our body’s circumferences.
• Change of eating habits
Many people make a very big mistake by tying up with restrictive diets, significantly cutting off calories, starving themselves. In no case should this be done, because this action does not lead to anything. If we don’t provide our body with enough food, we slow down our metabolism, the body works at slower speeds, and also stores even more fat because it’s afraid that it will not get more „fuel” any time soon. What is particularly important, when we are starving ourselves, we first drop a few kilograms, which actually don’t have much in common with fat. When we finally do start to eat, this weight comes back with double power. The most important element is the healthy eating habits, which should be done for yourself, not for a short period, but for a long time.
We are what we eat and it perfectly reflects everything. If we pack ourselves with junk food, we feel it. We do not have the strength, we lack energy, we are sluggish, and weight is flying up. If we eat nothing, we ruin our health. Sometimes minor changes are enough to notice a significant improvement in our life and appearance. Eating habits must be worked out. Initially, it’s difficult, but believe me, after about 2 – 3 weeks they get into our habit and they seem to be more natural. Such habits are, for example, drinking at least 2 litres of water a day instead of carbonated beverages, juices and other sweet products. Habit is what’s on the plate, which should be a lot of vegetables, fish, meat, few sauces, and a lot of complex carbohydrates. The better we eat, the better we feel, and our reflection in the mirror will show us what we really want to see.
• Caring about physical activity
Physical activity is very important in the life of every human being. Everyone, regardless of age, should strive to make exercise accompany us in life. You can do it every day. Instead of taking a car to work, we can substitute for a bike, instead of sitting in front of the TV in the evening, a walk before bed will prove to be a very good choice. Every activity is good if we start doing it regularly. And besides cardio itself, it’s also worth taking care of our muscles. In addition to the fact that the body will become firmer, better shaped and more attractive, more muscles will cause faster fat burning. The greater amount of muscle burns fat, both during the resting phase as well as in the active phase. So if we introduce workouts with a load, it will definitely come out good for us.
• The right amount of calories
In the struggle for a better look, in addition to the issue of a balanced diet and an active lifestyle, these unfortunate calories play a very important role. If we want to lose weight there must be a deficit, so we should eat less than our body needs, because only this way will it take energy from our supplies. In this case, however, you should also be moderate, and not starve yourself, because it will not give us anything. The best solution is to have a small caloric deficiency in the first week, about 200 – 300 calories, as well as exercise and sleep well. After a week, when the body gets used, then you can gently reduce the amount of calories in each week, but until our body has enough. Even on a reduction diet, we still have strength, energy and well-being. There are two types of obtaining a negative balance.
You can reduce the number of calories or not, but increase the number of cardio workouts, and if we can, combine both, as only then we will be able to reach the desired effects. What should also be remembered, and what many people forget – is that the caloric deficit should not last too long. The so-called cyclic manipulation of calories is ideal. What does it mean? If we continue to starve ourselves, the body will shed some unnecessary kilograms, but then it will say enough. Many people continue their life on a diet, and see no effects. Why? Because the body is finished with all this, it has no strength, it’s accustomed to what we’ve been doing, and metabolism works at the lowest speed. It’s good to change our action, part of the reduction diet, and then return to the amount of calories that our body needs. And so by changing it up, you can definitely notice significant effects much faster.
• Weight loss at a certain rate
The big problem is that we want everything to be done right now. We want to develop the perfect body in a few moments. That isn’t possible. Watching people from the front pages of newspapers, they did not achieve it in one moment. They had to work for a long time. If we are patient, if we act consistently, then we will achieve the desired goal, but it takes time. What is particularly important – everybody is different and what will take three months for one person might take 6 months for another. And another thing, it’s also extremely important that you can’t lose weight too quickly. 0.5 kilos per week is the best we can achieve, because this way the body works properly and we will not get the yo-yo effect.
It’s good to set specific goals, but not immediately on the border of these spectacular ones. Instead of saying, I want to get from XL to size S in half a year, it can be spread over time and determine 3 kg in two months, or a month without sweets, or other action that we are able to achieve and whose achievement will make us motivated to want more and more.
Let’s remember – we did not immediately gain 20 kilos, we can’t immediately lose it. We needed time for all this, so do not expect that the body will make up for a year of everything that we have done to our body for several years. We need to approach it slowly, calmly, but still forward and to the desired goal. This is the superior thing.