In the first place, we must not forget that the main rule for weight loss is to eat with moderation. Large volumes of food has never been good for the body. However, it is good to eat – the eternal male weakness. While women are used to limit myself, for many men, this can be a problem.
In this case, it helps to choose a proper diet for weight loss for men during the day. Eat at a certain time, in small portions 4-5 times a day, to accustom the body to the limits will remove the eternal feeling of hunger and reduce the volume of the stomach.
From fatty foods to give up is not worth it, but limit the amount. Of course, it is better not to abuse the junk food, soft drinks, and other harmful products. Eating at night is bad for everyone, because the food is poorly digested and absorbed, increases the likelihood of excess weight. The last meal should be 2-3 hours before you go to sleep.
The strategy of rapid weight loss
Often obese children and men tend to lose weight as quickly as possible, setting a goal of losing at the gym 4-5 kg of fat per month. However, the body is able to burn no more than 400-700 grams of fat in a week — if you lose more weight is water or muscle.
It is also important that these 400-700 g of fat is equivalent to a deficit of 500-900 calories a day. It is for this reason that there is no need to trim your meals more than 15-20% of calories daily— it will not help to lose weight and to lose weight faster, but will only burn your muscles.
How to lose weight without dieting?
You must understand that it is impossible to lose weight without diet and avoiding the foods that are harmful and others responsible for the fat food. As a result of the an active workout at the gym or in the long term, you burn no more than 300-600 calories.
In addition, there are special exercises for weight and 12-15 reps does not burn fat, as is commonly assumed. FitSeven repeatedly wrote that the excess calories a lot easier to restrict on the stage of your mouth, not to burn after workouts.
How to lose weight man: the rules
The good news is that men lose weight much easier to gain muscle. That is why you need to get rid of excess weight correctly otherwise you run the risk of burning together with fat and muscle, becoming the owner of a floor of the body with sagging skin.
- It is necessary to distinguish between useful and harmful carbohydrates. If you want to lose weight, you must leave the fast carbohydrates with a high glycemic index (sweets, sugar, products made with flour white), instead of giving preference to green vegetables and cereals. Problem sweet is that it opens the appetite and makes you eat more.
- Accelerate the metabolism of the training. Instead of running and other attempts to burn fat with cardio exercise weight training — this not only speeds up the metabolism and normalizes the metabolism, but will allow you to gain muscle mass and improve overall body shape.
- Do not try to suddenly, refusing to eat. The man dry body mass (weight less fat) in a 70 kg requires at least 2000 calories a day. Lower calorie content to below this figure causes an alteration of the metabolism, it increases the level of stress hormones, and decreases the production of testosterone in the result, the body will seek to store fat instead of burning it.
- Use burners of fat. In the absence of heart problems, with blood pressure and other contraindications, you can take proven burners fat and thermogenics — dull the appetite, while at the same time increasing the level of human activity. Despite the fact that it does not burn fat by themselves, may assist in weight loss.
- Don't chase quick results. Excessively quick weight loss expensive as the emergence of health problems and return to their previous weight in a few months. If your goal is not only fat, but also to maintain a normal weight, you should weight no more than 2-3 kg per month.
Run to lose weight
If the body weight 80-90 kg more and I never professionally learned how to run, then an active workout on a treadmill break in your lap and not burn the excess fat. Remember that for the effectiveness of the weight loss is important, not the choice of cardio (running or fast walking), and strokes.
Continuous training in heart rate zone (not less than 40-45 minutes at a heart rate around 130-140 beats per minute) is the best way to correct the loss of weight. In addition, for the normalization of metabolism and levels of insulin in the blood for 3-4 hours before a workout is not recommended to eat anything.
Training on an empty stomach
For quick weight loss men recommended for slow and long cardio before Breakfast first thing in the morning. Despite the fact that doing sports on an empty stomach, it is much more complicated, this is what causes the body to reconstruct the metabolism and the active use of the reserves.
It is also an effective tool for weight loss is intermittent fasting — food is to be consumed only in the period from 12 to 20 hours each day, and the rest of the 16 hours the body is starving. Metabolism does not decrease the speed, since during the day the body has enough calories.
In order to lose weight and get rid of the excess weight, men and children it is recommended to reconsider the eating habits, and only then to think of in the training. At the same time, the process of weight loss should be gradual otherwise the body to get rid of muscles.