Practical advice is sometimes is poorly known and yet simple to put in place to eliminate extra pounds
Do you want to lose a little weight or burn extra fat, but you find it difficult? Then read on. There are plenty of reasons for your frustration. Beware of diets that promise mountains and wonders, such as losing weight quickly, but that makes you regain the lost pounds as quickly. The following tips will help you achieve your goals in a healthy way in the medium and long term.
Losing fat or weight: what you need to know first and foremost
Do not confuse weight loss and fat loss!
There is a difference between losing weight and losing fat. Many people are looking to lose a few extra pounds. But the important thing is not so much the weight, but the percentage of body fat. It is indeed excess fat that must be eliminated (they are part of what is called fat mass) while preserving or even developing muscles (lean mass). If you gain a little weight by gaining muscle while losing fat mass, you're on the right track.
Indeed, it is not a question of losing muscle. Some diets designed to make you lose weight quickly can lead you to this and are dangerous to health. Staying healthy requires the right balance. BMI is an indicator that allows you to know where you stand. You can also use an impedance meter balance to know approximately and follow the evolution of its fat mass. These tools should be used with caution. Always seek the advice of a specialist who will guide you according to your specific situation.
4 conditions to optimize weight loss
To lose fat sustainably, it is necessary to reduce fat mass by combining a healthy and balanced diet and physical activity, a little sport, for example, but not just in any way (see below), all while avoiding stress as much as possible. Stress releases hormones (cortisol and adrenaline) that serve to boost the body physically to protect it from the source of stress, but, indirectly, encourage eating poorly and therefore gaining weight. The psychological aspect, often set aside, also plays an essential role and, if treated, could solve most overweight problems gently and durably. Finally, losing weight takes time. Do not try at all costs to lose weight quickly ...
To lose weight healthily, that is to say, lose superfluous fat, it is, therefore, necessary to:
- A balanced diet: it makes it possible not to store fat more than necessary. To lose fat and weight, you don't necessarily have to eat less, but you have to eat better. Certain foods or combinations of foods help limit fat storage. Some dietary supplements can also help you.
- A little physical activity: it allows you to destock excess fat by activating the metabolism. With training, the process of using fats becomes more efficient. Sport is not necessarily an effective way to lose weight. It is still necessary to respect certain rules. We talk about this below.
- A serene life and a suitable lifestyle: they avoid the additional storage of fat.
- Understand the origin of the problem: the problem to be treated is not that I eat too much but why I eat too much. If we solve this problem, losing weight becomes a much easier goal to achieve.
Here are 7 easy and practical tips to lose weight and fat sustainably. The list is not exhaustive. We wanted to highlight some effective and not always well-known tips.
Tip #1: Increase your basal metabolism to burn more fat at rest!
Metabolism is a process of transformation in which we burn calories. The higher it is, the more fat you burn. To lose a little weight, it is, therefore, necessary to increase it.
A distinction must be made between basal metabolism (the body's minimum expenditure to perform vital functions) and active metabolism (increased energy requirements related to physical activity).
Increasing your activity, metabolism is what seems the most obvious (the most tiring too!) to lose fat. But did you know that it is just as possible to increase your basal metabolism and thus lose fat 24 hours a day, so also at rest and even while sleeping! Little work is needed to achieve this. Once the basal metabolism is increased, all you have to do is maintain it and wait to see the results. Great, but how to increase your basal metabolism?
Tip N°2: to burn fat, do sports, but not just in any way!
Does sport really make you lose weight?
Doing sports seem to be an obvious one to lose weight.
Know also that most sports gain muscle and muscle, it's heavy! But gaining muscle will help you lose fat and that's what you need.
Cardio training, but not just any way!
To lose fat, it is often recommended to do cardio training, an activity that works the heart and can make you spend a lot of calories. Cardio training is actually one of the most effective activities to burn calories, certainly. But the goal is not just to spend calories, but fat! However, at high intensity, it is mainly sugars (muscle glycogen) and not fats that you will consume and that you will re-store during the next meals... To see the effects on your bodies, you'd have to practice long hours of cardio training or do it regularly (and some readers here are already thinking of moving on to the next trick). But there is a simple way to deal with this. It is that we explain right after.
No more fat burned at low intensity!
If high-intensity sport draws mainly from carbohydrate reserves, low intensity, this time it is mainly fat that is burned. Alas, few calories are spent in total so little fat in the end. To burn fat effectively, your cardio training effort must be done at the right intensity: neither too weak nor too intense. An hour of walking at a good pace can be more effective in melting excess fat than a one-hour jog! There is an area, specific to each, where the percentage of fat burned is optimal.
3 times more fat burned in 2 times less time, thanks to a special technique!
In 2007, Australian researchers highlighted the interest of high-intensity fractioned for fat loss (a technique applied today under the name of HIIT (High-Intensity Intermittent Training). The same year, a Japanese team showed that introducing breaks between endurance exercises promotes fat consumption. To learn more and put this technique into practice, read our article:HIIT: training burns ideal fat
Fasting sport to lose weight: yes, but with caution!
On an empty stomach, our body, in the absence of carbohydrates immediately available in the blood, is much faster to break down fat! While this technique is interesting, it is not without risks and requires certain precautions to be implemented. That's why we didn't offer it as a trick in its own right. If you want to know more, read our article on Sport: is it so good for your health?
Tip N°3: practice bodybuilding to lose fat almost without doing anything!
Maybe you think there's no connection between building muscle and losing weight. Moreover, when we do bodybuilding, we tend to gain a little weight at first because of muscle development! Which is not very encouraging!
However, bodybuilding is one of the most effective methods to permanently lose fat and refine your figure! The more muscles you work, the better. Unlike cardio training, it is not so much the weight training sessions themselves that contribute to the elimination of fat but what happens after and even when you sleep... If you are not convinced.
And if you're not a fan of bodybuilding or don't know how to do it, take a look at the following tips. She could help you!...
Tip N°4: the 2-in-1 method: the best sport to burn fat!
This trick seems obvious, but had you thought about it? If you are looking for the best sport to lose fat and weight, there is nothing like killing two birds with one stone: choosing an activity that combines the benefits of tips 2 and 3 (lose fat through cardio training and weight training).
Indeed, some sports, more than others, develop the musculature while making the cardio work. Thus, you eliminate fat both during your cardio sport and the rest of the time, thanks to the muscles acquired during your sessions! It is ideal for losing weight! It can also be more motivating than doing the 2 activities separately (cardio and weight training).
To know these sports, read our article The easiest and most effective cardio exercises to burn fat.
Tip N°5: To lose weight, manage the blood sugar spike as well as possible.
We often hear that carbohydrates make you fat. In reality, this is not always true...
When we consume foods containing carbohydrates, the sugars they contain are stored either as muscle reserves (which do not make you fat) or as fats. It depends on the intensity of the blood sugar spike that follows the consumption of carbohydrate food. The higher it is, the more fat the body will store.
To avoid blood sugar spikes, it's simple, you have to know how to choose the right carbohydrates and when and how to consume them. Did you know, for example, that a pastry consumed away from meals will not have the same effect on the body as if it is consumed at the end of a meal or just after a sports activity? Similarly, consuming pasta with vegetables makes you fat, less than pasta alone. Or, it's better to eat a whole apple than drink its juice alone.
If you want to understand these simple rules and put them into practice, check out our article: The Top 10 Foods That Are Right for Fast Weight Loss
Tip #6: To burn fat, adopt a healthy lifestyle
Leading a healthy lifestyle is the key to losing weight by acting on both the physical and mental. Here are some simple and useful tips you can follow:
- Drink enough, water, of course, to stay hydrated, eliminate toxins and promote fat elimination
- Eat healthy and balanced. Avoid excesses. Eat until you are full but stop a little before. The feeling of satiety comes indeed with a slight delay.
- Don't skip meals. Our body tends to save money and stock up when it is not fed enough. On the contrary, multiplying meals allow you to spend more (digestion consumes calories and activates the metabolism). The ideal is to adopt 5 small meals a day.
- Choose fat-burning foods (citrus, apple, green tea, papaya, cinnamon, oat bran, protein-rich foods, including 0% dairy products, and white meats). If this is too complicated for you, turn to dietary supplements. Some natural products are very effective and will help you lose fat more easily. We offer you a list of some food supplements at the end of the article. Read our article: Whole grains: A list of the best benefits and risks to health?
- Practice regular physical activity, even if it's just a little gardening or housekeeping. This will increase your basal metabolism.
- Adapt your lifestyle: avoid elevators, run errands (in addition to running!). WHO recommends taking at least the equivalent of 10,000 steps a day: get an activity bracelet to know how much you walk a day, motivate yourself to move, and track your progress.
Tip #7: To eat less, understand and treat why you eat too much
One last tip, the best for last! Many people get fat because they eat too much and spend little. They then embark on a regime. But the problem is not so much the fact that they eat too much but to know, and especially to treat, why they eat too much. This approach is very effective in getting rid of compulsive behaviors (tobacco, alcohol, food, sugar, etc.). Unfortunately, it is not very well known and still little highlighted today.
The motivation to 'eat too much' is often a solution put in place unconsciously to solve a deeper problem, often of a psychological nature. To undertake a diet, it is first necessary to replace this solution put in place (eat too much) by another that is more appropriate or, better still, to treat the basic problem, the one at the origin of the solution put in place. The regime will then naturally become the norm and no longer an untenable challenge. If these few lines seem obscure to you, the following example should enlighten you...
To take an example, a colleague, who is used to going to bed late, tells me that he has to drink a cola drink every afternoon to hold the shock until the end of the day, even if he is aware that this type of drink can harm his health. Stopping the cola drink is not the best solution to his health concern since it is itself a good solution to his fatigue problem! Stopping the drink would indeed open the door to another problem!... Unless it replaces the drink with another less harmful stimulant! But the best solution is still that he goes to bed earlier!
The same goes for cases of overweight, obesity, or bulimia that are frequently linked to psychological problems that are often unsuspected ( the wounds of the past, emotional shock, emotional disappointment, etc.). Without an alternative solution or treatment of the source of the problem, the motivation to make a diet is likely not to hold, even with the best will! Or, we will most certainly put in place, unconsciously, another solution to the original problem. For example, some people will fall into depression or start smoking again because they have simply eliminated the solution to the real problem, which is not actually that being overweight...
A psychologist or psychotherapist can help identify and treat the original problem and thus allow the person to find a real motivation to find the food balance that suits him.
Dietary supplements that help burn fat
Some dietary supplements can be helpful in helping you lose fat. These products should be carefully selected and should not be a substitute for a balanced diet. Seek the advice of a doctor.
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