weight loss

About ideal weight loss. Advice from experts

Nutrition is very important for health. And it is the most important factor in weight loss and that is why it should be given a lot of attention. Using online calorie calculators, of which there are many on the Internet, you need to calculate your calorie intake. This calculation usually requires your data: height, weight and age. What are calories? In other words, this is the amount of energy that comes to you when you eat. And the energy you expend throughout the day. What you need to realize is that if you burn more calories than you consume, then you will lose weight. If the number of calories consumed and expended is the same, then the weight does not change. If you eat more calories than you burn, then what many people fear will happen – you will gain weight. Therefore, for some it will be useful to count how much you eat. To do this, you can use special programs for smartphones or use an Excel table and manually enter data on proteins, carbohydrates and fats.

Many proteins are found in cheese, eggs, meat, fish and nuts, carbohydrates in cereals, pasta, potatoes, vegetables, cereals and flour products, and fats in oils and animal fats. It should be taken into account that 4 kcal is 1 g of protein or carbohydrate. For fats, this value is 9 kcal. The amount of these ingredients is usually indicated on the product label. Usually, their quantity is indicated per 100 g of the product. Choose the required amount and add to the meal.

In the first week, you need to learn to plan meals and not exceed the calculated number of calories. Proteins should be 30% of calories, fats 20%, and carbohydrates 50% of all calories consumed during the day. You need to eat 5-6 times a day and at the same time drink enough: weight 50 – 70 kg = 1.5 – 2.5 liters of water and 80 – 100 kg = 2.30 – 3.30 liters of water. It is also necessary to exclude everything sweet from the diet (for example, sugar, fruit, honey). The main thing is that you should gradually change the percentage of ingredients from week to week. Also, here you can learn how to prepare for a diet. And if you need a drug that will help you lose weight and not lose motivation, it is better to buy Cetislim or Orligal. They are safe and effective.

How training should be done. It is necessary to train according to the “circular” principle. Training should be from 30 to 60 minutes, and includes high-intensity performance of strength, fitness or gymnastic exercises with minimal rest time between exercises. One “circle” is a set of all types of exercises for different parts of the body, performed one after the other. Also, don’t forget to warm up before the start and stretch at the end of the workout. You have to train from Monday to Friday.

On weekends, give your body time to recover. The diet remains the same, but on one of the days, for example, on Sunday, you can afford to eat one portion of what was forbidden. Whether it is something fatty or sweet, it depends on your wishes. The main thing is not to overeat. There are no restrictions on the number of calories.