Healthy Weight Loss Rules

1.     Do not drastically reduce the amount of calories – A body not fed enough slows its metabolism and adjust carefully to create fat reserves to survive the new harsh conditions. Do not starve your body, starvation only reduces the catabolism, therefore, at the end of a weight loss diet, when you return to your normal way of feeding, often you gain weight, usually with some bonuses. Try to eat about two thirds of the amount of food that you used to. Calculate your minimum caloric needs and do not descend below this value. To maintain its vital functions, the body of an adult needs 1 kcal / kg / hour of waking.

2.     Eat healthy fats - Do not avoid healthy fats such as those that are contained in fish meat, nuts or sunflower oil, especially those contained in olive oil. Healthy fats are beneficial and are absolutely necessary, because some fat-soluble vitamins such as vitamin A, vitamin D, vitamin E and Vitamin K are vital, so these vitamins need to be absorbed.

3.     Eat fair amounts of carbohydrates and compensate the deficit of proteins - Carbohydrates are the primary source of energy for the body and the only source of energy for some organs such as brain. Diet based mainly on proteins can lead over time to kidney disease. Eat your carbohydrates in the morning and at noon as this will give you full energy in the morning, when the body needs fuel, and stocks made by insulin will be consumed during the day and not stored.

4.     Drink Your Foods and Eat Your Liquids! What this means is that you should take time to eat your food. Your stomach takes about 20 minutes to know that it is full, so eating slowly will let you know how much food your body needs and when to stop eating

5.     Exercise, Exercise, Exercise!!! Cardio Workouts – including running, cycling – helps burn fat. Weight Training - Exercise with weights helps develop muscle mass and will enhance the catabolism, as muscles are huge energy consumers, unlike other body tissues and will help you burn more fat.

6.     Take supplements! Supplements are also useful during a weight loss diet, as they offer a combination of essential nutrients in a concentrated formula, so you can reduce the amount of food without fear of depriving your body from vital elements.

How to Start Losing Weight

When it comes to weight loss the basic formula is to burn more calories than you consume. To lose weight the calorie EXPENDITURE must exceed the INTAKE. Caloric Expenditure refers to the burning of calories by exercising, cleaning, breathing and just moving. Calorie Intake refers to all calories that your body takes in by eating and drinking. Calculating your caloric expenditure and intake will greatly help you with your nutrition and exercise plans. You will be able to properly adjust your caloric intake and exercise duration based on whether you are trying to gain, lose, or maintain body weight.