Consume fewer calories than you burn and you will lose weight. But how many calories you need each day to maintain weight loss?
Generally allow 10 calories per pound of body weight.
Example: if you weigh 1601bs then aim for a daily calorie intake of 1600 calories. If you have a slow metabolism calorie consumption can be reduced up to 25% giving a daily intake of 1,200 calories for a body weight of 1601bs.
Combining diet with resistance (toning) and aerobic exercise to lose fat effectively. In the early stages of weight loss may be minimal, and you will be building muscle. Do not be discouraged - the change in body shape will show that it works.
1. Increase your basal metabolic rate (the minimum amount of calories your body needs to function) BMR varies among individuals, but tends to decrease with age. Exercise is the best way to increase.
2. burn fat during exercise begins once the body is warmed. It usually takes about 15 minutes. Schedule your routine. First resistance exercises, followed by aerobic exercise such as running; So if you're running for 30 minutes, you will be burning fat for 30 minutes.
3. Vary your exercise. If the body is kept guessing and not give him a chance to adjust, the fat burning process will not slow down.
4. Include protein in your diet. This will strengthen the muscles and help the fat burning process during exercise. Try one pounds of protein for 1 pound of weight to prevent the loss of fat and muscle.
5. Eat a bar of low carb protein 90 minutes before exercise, you will exercise more difficult.
6. Eat little and often. Skipping meals causes the metabolism to slow making the most difficult weight
reduction.
7. drink iced water. It contains zero calories, but the body uses calories to heat and absorb.
8. Enter hot foods such as peppers in your diet to help speed up the metabolic rate.
9. Eat a balanced diet. Depriving the body of fat or another food group causes the body to go into survival mode and store any loss harder existing weight fat intake.
10. Take your time. Do not expect miracles. Believe me, it will be time and effort.
good luck!
Generally allow 10 calories per pound of body weight.
Example: if you weigh 1601bs then aim for a daily calorie intake of 1600 calories. If you have a slow metabolism calorie consumption can be reduced up to 25% giving a daily intake of 1,200 calories for a body weight of 1601bs.
Combining diet with resistance (toning) and aerobic exercise to lose fat effectively. In the early stages of weight loss may be minimal, and you will be building muscle. Do not be discouraged - the change in body shape will show that it works.
1. Increase your basal metabolic rate (the minimum amount of calories your body needs to function) BMR varies among individuals, but tends to decrease with age. Exercise is the best way to increase.
2. burn fat during exercise begins once the body is warmed. It usually takes about 15 minutes. Schedule your routine. First resistance exercises, followed by aerobic exercise such as running; So if you're running for 30 minutes, you will be burning fat for 30 minutes.
3. Vary your exercise. If the body is kept guessing and not give him a chance to adjust, the fat burning process will not slow down.
4. Include protein in your diet. This will strengthen the muscles and help the fat burning process during exercise. Try one pounds of protein for 1 pound of weight to prevent the loss of fat and muscle.
5. Eat a bar of low carb protein 90 minutes before exercise, you will exercise more difficult.
6. Eat little and often. Skipping meals causes the metabolism to slow making the most difficult weight
reduction.
7. drink iced water. It contains zero calories, but the body uses calories to heat and absorb.
8. Enter hot foods such as peppers in your diet to help speed up the metabolic rate.
9. Eat a balanced diet. Depriving the body of fat or another food group causes the body to go into survival mode and store any loss harder existing weight fat intake.
10. Take your time. Do not expect miracles. Believe me, it will be time and effort.
good luck!
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