How to lose weight correctly so that you lose fat, not muscle

Preparation

First of all, we must clearly define the goal for which we will fight excess weight. This goal could be 1) the desire to look good; 2) improvement of the body (lowering cholesterol levels, reducing the risk of developing cardiovascular pathologies, etc.); 3) upcoming vacation/trip to a resort; 4) the desire to test one's strength.

In general, you can find a lot of reasons why people get rid of excess fat, but to achieve the final goal, in any case, you will have to work hard - half measures simply do not work here. Keep in mind that the body “remembers” the exact amount of fat and tries its best to maintain this amount by slowing down metabolic processes, saving fat and consuming muscle tissue. The body is smart, because it has evolved over many millennia, and no amount of trickery can force it to change overnight.

From now on, you will have to build your whole life around new goals, which should be extremely clear. You need to clearly formulate why you want to do this and decide on a date to start working on yourself. You should tell your friends and family about this, and it would also be a good idea to tell them that you are going to start implementing your plans on such and such a day. Believe me, you will need the support of your loved ones as you adapt to your new lifestyle. Getting rid of excess body fat is very difficult, and you will need one hundred percent grit and selfless dedication to your goals.

How to lose weight correctly so that you lose fat and not muscle

I purchased a protein shake with calcium from NUTRILITE.

It is important to remember: all food must be steamed, or, if you do not have a steamer, eat food boiled, so it retains its beneficial properties.

What I didn’t do: regularly exercised according to Cindy Crawford’s method; I have a VHS with a recording of her workouts, jumped rope, hula-hooped, etc.

This is exactly the moment when we begin to lose excess weight. Be strict with yourself when it comes to food. Most likely, but this can be assessed visually, or better yet, by measuring the percentage of fat.

Attention!

This happens because your metabolism is kept high during the day - this causes fatigue during the day, especially if you are on a diet. Try it, now is the time for this - Spring! Afterwards only green and herbal tea...

Do shorts help you lose weight?

I managed to do this, I praised it so much. Choosing food to create. Check what you need to remember. During my shift I had some misunderstandings with the hardware. Cardiologist Turkey foods are better healthy. There it is worth trying to accelerate the metabolism with the greenery of populated days - to increase the millennium of methods of pop and fish.

• The more muscle mass you have, the harder you can train, and the more calories you will burn during your workout. By going on a salt-free diet, you get rid of excess water and swelling.
• Lately I've been asked questions about what to eat to lose weight. Zenslim will not only help you get a slim figure, Zenslim will help you look younger and heal your body as a whole.

First you need to lose excess fat, and only then start building muscles, explain? | forum proffonarik.ru

Just say you'll try it a little later. Limited nutrition does not allow you to fully saturate the body with valuable elements, yet without them you can’t even dream of normal functioning of the organs and systems of the body. Before that, I read a lot on the topic of nutrition and sports, and only after reading your articles did I determine my diet.

Dietitians have described in detail the most optimal menu option for the cold season, which will allow you to eat right and avoid gaining excess weight. If you can't resist unhealthy snacks because you're hungry all the time, it's time to give up exhausting diets and balance your diet.

• This approach will allow you not to feel like an outcast.
• I wake up at 9 and eat at Then I eat when I feel hungry at The next meal depends on the range from 16 to 22 hours.

In order to allow this, eat on time during the day, do not be afraid of meals and have a tasty snack before the banquet. Well, my friend has a leading weight, Obesity. Here it is impossible and is directed by scientific research. If so, we'll stir it on Monday. The problem of losing weight by more than 1 kg per week is due to a lack of habit of drinking water.

How to eat to lose weight and maintain muscle

In addition, pomegranate helps fight cravings for sweets. Halva, raisins, dried apricots and marmalade - this is a list of those products containing glucose that cause minimal harm to your figure.

Increase decent mass and strength. How to follow an individual diet of chances per day. As can be seen from the body, in such a zone the amount of insulin released jumps.

In all areas differently, now in the professional it is believed that diabetic and undeveloped improvements need to be made, so usually no rows on the spine last 45 minutes, 10 minutes of strength exercises recording all the calories and then dosage.

Will I be able to try 6 kg. And we still start accumulating fat cheaper.

We are losing weight correctly. How to lose weight without harm to your health

The first task is to remove excess fat, then start building muscle mass. I advise you to realize that the basis of losing weight is proper nutrition.

Seventeen is to lose weight, and later, how much NOT. Back to a certain amount. Let’s go back to calculating our venous body mass and multiply the infusion of dairy products by 0.8. For oriental dances of fitness and sports, different porridge is lost. Fat can go, muscles can perform, but the result of one is chosen over the other.

We found a mistake at the pharmacy. E-mail is not necessary to create an information about the effect. If we want to have a dream century and we eat it right now!.

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Statement of purpose

Write down on paper what goal you set for yourself. For example, “I want my fat mass to be equal to ...X...”. And be realistic - you won't achieve a 15% reduction in a few weeks.

By writing down tasks, it’s as if you are making a statement in which you formulate your goals very precisely, and in the future it will relieve you of any doubts like “But if... I wish I were...”, etc. You have already determined for yourself that you are trying to lose X kilogram in Y time. Set ambitious but realistic goals. If you don't know how far you can go in losing weight, look for examples in fitness publications. There you will probably find photos of people “Before” and “After” losing weight - cut out these photos and hang them over your bed as a source of inspiration.

So, the goals are defined and written down, and copies of the document are posted everywhere where you can see them every day - on the bathroom mirror, on the refrigerator, in the car. They will constantly remind you of what goals you are going to achieve. Know that more than once or twice you will lose your way and take a step back; most importantly, find the strength to return to the right path, because you are “striving for your goals.”

How to lose weight correctly so that you lose fat and not muscle

The main advantages of the system are the absence of restrictions and simplicity. You can easily lose weight without dieting, without giving up your favorite foods. Let's analyze what proper weight loss is? What should be the correct diet? What to do to prevent the weight from returning? Today there is a lot of talk about losing weight, but few people dwell on the stabilization that should follow.

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Many weight loss experts don't even talk about stabilization! And about the maintenance regime, which is also very important! Proper weight loss includes all these stages.

Plus psychological acceptance of these stages, as well as a supportive regime. As soon as you lose weight and then return to your previous diet, your previous weight will immediately return. Some laws and algorithms for getting out of this situation are important here.

We don't lose weight like robots! But in the process of losing weight, we forget about.

This means that if in the first week we lose 2 kg, then in the following weeks we will lose weight at a similar rate. Weight loss varies greatly depending on numerous factors. Well, why bother? If there is a wonderful Thai diet, Mongoose Light.

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Nutrition

Banal calorie restriction does not work - the body easily turns on protective mechanisms and continues to accumulate fats in roundabout ways. The thing is that one of the worst enemies in the fight against fat storage is lipoprotein lipase - an enzyme that slows down metabolic processes and puts your fat cells last in line for energy sources. At the very beginning of this line is muscle tissue, so you will lose weight while dieting, but not the weight you really want to lose.

Muscle is 70% water, so when you look at the scale you might think you're on the right track. However, in reality, you are losing water and muscle tissue, and given that muscles are the power plants that burn excess calories, this slows down metabolic processes even more. When you stop following a diet, you will instantly gain back all the lost fats, and at the same time a few more kilograms “in reserve” in case it occurs to you to starve your body again. As a result, you now eat less, but accumulate fat tissue even more successfully.

How to start losing weight correctly

If a person has set a goal to lose a few extra pounds, but does not want to get dry, wasted muscles in return, then this procedure should be approached responsibly. Otherwise, you can turn not into a beautiful model, but into its direct opposite. The first step is to organize a trip to the endocrinologist. It is this specialist who can provide much more reliable information about the internal problems of the body than a qualified nutritionist. A hormonal test must be performed. It often happens that the reason for gaining excess weight is hidden precisely in hormonal imbalances. The doctor will prescribe treatment and recommend which food group is best to avoid.

How to start losing weight correctly

Attention! An endocrinologist will help not only determine the cause of excess weight, but also develop a proper nutrition regimen.

Before going to the doctor, you need to monitor your own diet. It is advisable to write down in a diary for a week everything that is eaten, indicating the time. You should not try to hide anything, because the doctor will find out everything from the test results. Also, during the examination, the doctor evaluates not only the weight and general condition of the body, but also the condition of the skin, the absence or presence of stretch marks.

How to start losing weight correctly so that the fat goes away? A surprise for many who are losing weight will be the fact that not eating after six is ​​inadvisable.

An important condition is that to achieve maximum results, food should be consumed in small portions 5-6 times a day. Office hours depend on a person's work schedule and habits. While losing weight, try to drink at least 2 liters of water.

Attention! It is impossible to gain weight from eating potatoes; the only way to gain extra pounds is by consuming fried potatoes and mashed potatoes cooked in butter and milk.

Is it possible to gain lean muscle mass and burn fat at the same time? With some effort this is possible. You need to start with what should be excluded from the diet during the diet:

• chocolate;
• buns;
• products containing sugar;
• nuts;
• honey;
• bananas;
• dates;
• seeds;
• grape.

A certain change in lifestyle and diet will be required. At first, this is quite difficult, but over time, a person who has lost weight adjusts, and following the diet becomes easier. The main thing is not to indulge in sweets.

Meal frequency

You should eat regularly: the interval between food intake should not exceed three hours, which means that your diet will consist of six or seven meals a day. You don't need extra calories, so you should spread your daily calories evenly. This in turn will speed up your metabolism, suppress your appetite, and reduce fluctuations in your blood sugar levels. As a result, you're energized, less hungry, easier for your digestive system to process food, and you've created a metabolic environment that promotes fat burning and muscle gain.

Sports supplements

Protein is an alternative source of protein. Many people physically cannot get the required amount from ordinary products. Protein shakes or meals using protein powder come to the rescue.

The advantage of these meals is that they are low in calories and high in protein. Approximately 30 grams of powder diluted with water replaces 100 grams of chicken fillet. Ideal for those who sometimes don't want to eat something heavy.

You should not replace a separate meal with protein. Still, it acts as a supplement, and not as a replacement for proper nutrition.

I advise you to stick to whey protein - it is a high-quality protein that is quickly absorbed by the body. Ideal for use after strength training. This way you will support your muscles and help them grow.

The amino acids it contains are necessary for the normal functioning of the body, which cannot produce them on its own.

I advise you not to dilute whey protein with milk and other dairy products, because the rapid digestibility function is immediately lost due to the lactose they contain. This is more reminiscent of casein, which is specifically consumed before bed, as it has a long-lasting effect and nourishes the muscles throughout the night. And it costs less than whey.

Serving Size

To lose weight, we must consume fewer calories than our body requires, thereby creating a “negative energy balance.” But let's shift the emphasis a little: instead of counting every calorie eaten, we will count the number of servings, and we will limit the servings themselves to the size of the palm or clenched fist. This is the easiest way to control your diet. However, without the right products, you still won't get the results you want; The key to success will be your choice of meals and training program.

How to lose weight so that you lose fat and not muscle

How to find out the fat content in your body? Fasting cannot last forever. As soon as you stop eating the diet, the body switches to a mode of storing reserves for the next period of survival in conditions of famine.

Metabolism slows down, and the body... stores fat. This makes you a victim of weight fluctuations. Fat can't just turn into muscle.

Attention!

And yet, it is possible to control the ratio of fat to muscle in the body - with the help of two equally significant things:

Take 5 recommendations to help you along the way. On the way to a slim, toned and attractive body.

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Essential fatty acids (omega-3 and omega-6)

Our health depends on the quality of the products that are present in our daily diet. Scientists have identified 45 essential ingredients. We call “essential” those nutrients that are absolutely necessary for life and health, since the body is not able to extract them from other substances through endogenous synthesis. This means that we must obtain all these ingredients in their natural form from food or dietary supplements. A deficiency of even one essential nutrient leads to poor health, yet large-scale studies have shown that more than 60% of the population is deficient in one or more essential nutrients.

Of the several hundred fatty acids known to science, about twenty are constantly present in our food, and some are essential for the human body - essential fatty acids, or EFAs. It is known that many degenerative diseases and pathological conditions (cardiovascular pathology, some forms of cancer, diabetes, multiple sclerosis, arthritis, osteoporosis, infertility and miscarriage, premenstrual syndrome, schizophrenia, depression) are associated with a deficiency of EFAs in the diet.

Omega-3s play a key role in enhancing the activity of the immune system and daily protecting the body from exogenous and endogenous toxins. The danger is posed by harmful industrial (saturated) fats and margarines, which block the activity of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and thereby contribute to the development of widespread diseases.

Omega-3 fatty acids are essential for normal development of the nervous system. An adult needs omega-3 for the functioning of the visual analyzer, brain and peripheral nerves, adrenal glands and gonads. Clinical studies have shown that omega-3s relieve anxiety and promote a sense of calm because they inhibit the formation of chemicals that the body produces in response to stress.

EFAs stimulate metabolism, increase metabolic rate, increase oxygen consumption and energy production. They also stimulate oxidative reactions by attracting, reversibly interacting and activating oxygen molecules. People who begin to take EFAs against the background of an existing deficiency feel a surge of vitality and energy, and athletes highly appreciate the acceleration of muscle recovery after training that EFAs provide.

Omega-3 essential fatty acids include alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). The richest source of ALA is considered to be flax seed oil (linseed oil). EPA and DHA are found primarily in fish oil, particularly cod liver.

Essential omega-6 fatty acids are linoleic acid (LA), which is found in many vegetable oils. In the human body, linoleic acid is converted into gamma-linolenic acid (GLA). GLA plays a key role in the synthesis of two biologically active substances from the prostaglandin class - PG1 and PG2, which are necessary for the production of sex hormones, maintaining healthy skin and regulating blood pressure.

Essential fatty acids have the following beneficial properties:

• Improve the transport of oxygen and nutrients to muscles and other tissues by reducing blood viscosity
• Accelerate aerobic metabolism by increasing tissue oxygenation
• Increases growth hormone production in response to habitual stimuli such as exercise, sleep and hunger. Growth hormone has an anabolic effect and speeds up recovery after training.
• They reduce the severity of inflammatory reactions caused by muscle fatigue and overwork, which also shortens the duration of the recovery phase.
• Prevents inflammatory processes in tissues.

Which protein is better

A woman is not as active in building visible muscle mass as a man. This is why fat-burning protein is not as important for athletic girls as it is for the stronger sex. However, some representatives of the fair sex still opt for protein shakes in order to ensure a feeling of fullness and not resort to eating high-calorie foods.

Attention! Men, on the contrary, try to burn fat cells while maintaining muscle mass. It is the consumption of foods high in protein that helps convert fats into energy and maintain muscle mass.

During the first 6 months of regular exercise and protein intake, the male body loses most of its body fat. In addition, these substances help muscles recover faster after significant physical exertion. As for the negative impact of protein shakes on the male and female body, when using products made from natural raw materials, the risk of side effects is reduced to zero. At the same time, you need to buy only certified additives to ensure that the manufacturer uses high-quality raw materials.

When consuming protein, you must strictly calculate the recommended amount.

When consuming protein, you must strictly calculate the recommended amount and not exceed it. Otherwise, attempts to transform your body will not be successful. In addition, there is a possibility of side effects, which include:

• allergic reactions;
• digestive system disorders;
• skin rashes;
• increase in total weight.

The consumption of high-quality protein shakes by male and female representatives without exceeding the recommended standards guarantees:

• blood purification;
• normalization of metabolism;
• strengthening the immune system;
• normalization of hormonal levels;
• improving brain function.

Attention! To select the right type of protein mixtures, it is better to consult with a qualified specialist who will compare the individual characteristics of the body and give the necessary recommendations.

Protein

Bodybuilders are willing to make any sacrifice to gain muscle mass, and this goal requires a significant increase in energy intake. At the same time, most athletes naively believe that “the more protein, the better,” but this is not true. In an ideal situation, a bodybuilder should consume 1.5 to 1.7 grams of protein per kilogram of body weight, provided that adequate energy comes in the form of carbohydrates. Excess protein will be used to generate energy or simply stored as adipose tissue. (Normally, bodybuilders provide 25-30% of their daily calorie intake from protein).

Proteins in food are broken down into amino acids, which are added to other amino acids synthesized in the body to form a large group called the amino acid pool. Cells and tissues take the necessary amino acids from this pool to synthesize specific proteins that serve the needs of the body (growth of muscles, hair, nails, synthesis of hormones, enzyme systems, etc.). The amino acid pool can also be used as an energy source through deamination if other types of fuel (carbohydrates and fats) cannot meet the body's energy needs.

Proteins perform essential functions in the human body, including stabilizing the pH of the blood and participating in the formation of enzymes, antibodies and components of body tissues, including the heart, liver, pancreas, muscles and bones. With the participation of protein, the blood transfers various substances to the active centers of the receptors; protein molecules control the volume of circulating blood, regulate the osmolarity of plasma and biological fluids.

The main nutrients in this group of foods are iron, protein itself, B vitamins (especially vitamin B12), zinc and magnesium. Iron is necessary for the synthesis of hemoglobin and myoglobin, in addition, it is part of many enzymes.

The amount of protein in the diet affects tissue growth and regeneration, and any excess nutrient is used as an energy source. B vitamins are maximally integrated into energy metabolism processes. Vitamin B12 is involved in the formation of red blood cells and nerve fibers. Zinc is involved in tissue growth processes and the functioning of the immune system, and also accelerates wound healing. Without magnesium, the development of bone tissue and peripheral nerves is impossible; it is also necessary for muscle functioning. In addition, magnesium is part of a number of enzyme systems involved in energy metabolism.

Optimal sources of protein: all legumes and pulses, all fish, all lean meats, nuts, skinless poultry, all shellfish and crustaceans, sushi (raw fish) and textured vegetable protein (such as soy).

Protein Tips and Tricks:

• Eat foods from this group in reasonable quantities, and if possible, choose options that are extremely low in fat.
• Buy lean meats and remove all visible fat.
• Remove the skin from the bird.
• Avoid cooking poultry and fish in oil or breading. Prepare these dishes without adding oil or fat.
• Try to include at least two or three oily fish dishes in your weekly diet (fresh tuna is fine, canned tuna is not).

How to gain muscle mass and burn fat at the same time

There is a lot of talk around gaining muscle mass and burning fat at the same time.

People sell pills, powders, programs based on super-secret technologies. Skeptics say that this is completely impossible. The truth, however, is somewhere in the middle. Some can achieve recomposition, some cannot. How to lose weight correctly so that you lose fat and not muscle?

The main determining factors are the level of training and experience of the athlete. Here are 2 general principles:

• If you're new to strength training or starting up again after a break, you shouldn't have trouble gaining muscle mass and burning fat at the same time.

• If you train for at least 6-8 months without much rest, you probably won't be able to achieve recomposition.

The exception to point 2 are those who have been training for a certain amount of time, but have not focused on compound exercises with heavy weights. They are likely, like beginners, to make rapid progress in the beginning, including muscle growth while on a calorie deficit.

“Why are there such rules?” you ask. – “Why can’t anyone achieve success in body recomposition, no matter the circumstances?”

Because from a physiological point of view, there is an irreconcilable discrepancy between fat loss and muscle growth. Their mutual incompatibility stems from their relationship to the body's energy balance.

When the body is in a negative energy balance (calorie deficit), it reduces fat mass, but also has the unwanted side effect of reducing the body's ability to synthesize proteins.

You lose muscle mass when you diet to burn fat. The body is not able to synthesize enough protein to balance the processes of its formation and breakdown.

So, if your goal is to maximize muscle growth, make sure you are not in a calorie deficit. And since it is impossible to accurately determine daily energy expenditure, athletes who want to gain muscle mass deliberately overestimate the body’s energy needs, thus maintaining a small excess of energy.

This is the science behind the claim that you should eat more to get bigger. Although it would be more accurate to say that you must consume a little more energy than you expend in order to become bigger. This creates the basis for muscle growth.

This is why it is so difficult to burn fat and gain muscle at the same time. You're restricting calories and losing fat, but you're also limiting your body's ability to build and repair muscle tissue.

As you've probably realized by now, building muscle in a calorie deficit requires very high levels of protein synthesis (or very low levels of protein breakdown, or both). In short, anything you can do to increase your body's ability to synthesize protein and decrease its rate of protein breakdown will greatly help you in your quest for recomposition.

This is why beginners or those returning to exercise can be so successful at losing fat and building muscle. Their bodies are “hyperresponsive” to exercise, and this outweighs the restrictions on protein synthesis that a calorie deficit imposes.

Over time, these “privileges” of the beginner disappear, however, the restrictions on synthesis become more and more until they finally become insurmountable. You simply won't be able to stimulate synthesis and inhibit breakdown, maintaining the balance necessary for muscle growth. This is why the goal of experienced weightlifters is to maintain muscle and strength while burning fat, not gain it.

So, we've fully covered the theory of body recomposition, now let's move on to practice and talk about what you should do to achieve it.

Maintain a moderate calorie deficit

This is the basis of body recomposition. How to lose weight so that you lose fat and not muscle? You need to be in a calorie deficit to lose fat, but you shouldn't eat so little that you accelerate muscle loss.

Instead, you need to maintain a moderate (20-25%) calorie deficit, which will allow you to quickly lose fat while maintaining muscle mass.

If you don't know how to do this, here is a simple formula that I provide in my books for maintaining a daily calorie deficit of about 20% if you exercise 4-6 hours a week.

• 2.4 gr. protein per kilogram of body weight per day;
• 2 gr. carbohydrates per kilogram of body weight per day;
• 0.4 gr. fat per kilogram of body weight per day.

This is a good starting point for most people, but may need to be adjusted if you exercise more than 4-6 hours per week, or if you are a fairly thin woman (you may need to reduce carbs to 1.5g/kg and increase fats up to 0.5 g/kg).

Once you determine these numbers for yourself, create your daily nutrition program.

Focus on basic exercises

The idea that isolation exercises and high rep ranges will produce maximum results is a myth perpetuated by many athletes.

Get rid of fat deposits and you will look sculpted. One training style does not provide more definition than another.

When you're in a calorie deficit, you need to do the exact opposite of what many people say: you need to emphasize heavy compound exercises. Especially if you want to gain muscle mass and burn fat.

You should perform squats, deadlifts, military presses, and bench presses every week, and should do the majority of your work with a weight that is 80-85% of your 1RM (4-6 or 5-7 reps).

This is a key type of training for natural athletes looking to increase muscle mass and strength. The main “secret” to the effectiveness of high rep ranges and high volume training that fitness models talk about is the use of chemistry. And period.

If you go this route as a natural bodybuilder, you will not achieve your goals.

Do HIIT workouts instead of regular cardio

You shouldn't do cardio if you want to gain muscle, but at some point you'll have no choice but to incorporate cardio into your routine. Ultimately, you will simply need to expend more energy each week to continue burning fat, since you can only do so much strength training before you overtrain.

When this moment comes, you should not start doing regular low-intensity cardio training for 1-2 hours, 5-7 days a week. Sure, it uses up energy and helps you lose fat, but it also reduces muscle mass.

Instead, perform 1-2 hours of high-intensity interval training ( HIIT) once a week . Yes, you understood everything correctly: you can work on relief by doing cardio no more than 2 hours a week.

Don't believe me? Here's the "summer version" of my body that I achieve and maintain by doing strength training for 4-5 hours per week and HIIT training for 2 hours per week.

I find that short (20-25 minute) HIIT workouts burn more fat and maintain muscle and strength better than long, low-intensity cardio sessions.

There aren't many shortcuts to health and fitness, but HIIT training seems tailor-made for burning fat. Use it.

Get enough sleep

This point is often overlooked, but is extremely important for gaining muscle mass and burning fat.

Not getting enough sleep for a week will be enough to reduce levels of testosterone, growth hormone and insulin-like growth factor 1 (IGF-1), which play an important role in gaining and maintaining muscle mass and burning fat.

The amount of sleep a person needs varies, but the National Sleep Foundation (USA) recommends that adults get 7-9 hours of sleep at night to avoid the effects of sleep deprivation.

Carbohydrates

There are several types of carbohydrates, each of which has its own effect on our body. For example, both glucose and plant fiber are carbohydrates, but they are located at diametrically opposite ends of the energy spectrum. Glucose immediately enters the systemic bloodstream and provokes a sharp rise in insulin secretion, while the energy of plant fibers never enters the bloodstream, since they are not digested in the gastrointestinal tract. Moreover, fiber smooths out peaks in insulin secretion by slowing down the absorption of other energy sources.

This means that we must approach the choice of carbohydrates thoughtfully, taking into account various circumstances and the needs of the body. In particular, glucose is the main fuel for muscles, and therefore the higher muscle activity, the more “glucose fuel” our body requires. Understanding the processes that help avoid glucose depletion is a priority for anyone seeking a balanced and healthy diet. Maintaining enough carbohydrates is a challenge because, unlike fats or proteins, the human body has a limited reserve of carbohydrates; only a small amount of carbohydrates is stored in the liver and muscles in the form of glycogen.

• Starch and sugar are carbohydrates that provide you with energy!
• Plant fibers in the daily diet - improve digestion processes!
• Vegetables and fruits are rich in vitamins and minerals; for example, they contain vitamin A (beta-carotene), many B vitamins (including folic acid), vitamin C, iron and potassium.
• With the help of vegetables and fruits you can control your caloric intake and the amount of fat. Vegetables are generally extremely low in fat, saturated fat and cholesterol.

Types of carbohydrates:

Slow or complex carbohydrates: grains, potatoes, pasta, rice, bread

Fiber (dietary fiber): whole grain cereals and wholemeal bread, dried beans and peas, fruits, vegetables

Simple or fast carbohydrates (sugars): fruit juices, fruits, milk, baked goods and confectionery products, jams, preserves, syrups

Scientific strategy for losing weight

The desire to get rid of excess fat on the stomach and sides is the reason that pushes thousands of people to follow strict diets and exercise. On the way to a slim figure and sculpted six-pack abs, they are ready to perform grueling exercises and limit themselves to food as much as possible.

However, it is important to know how the body fights fat stores - after all, running and other cardio workouts do not burn fat in the truest sense of the phrase. With aerobic exercise, the body only learns to effectively use energy reserves and increases the density of adipose tissue capillaries.

How to burn fat: practical recommendations

Effective weight loss and getting rid of subcutaneous belly fat begins with understanding the basics of how metabolism works:

1. There are three types of fat, each requiring a different strategy to burn.
2. Abdominal exercises develop abdominal muscles, but do not burn fat.
3. Subcutaneous fat accumulates as a result of poor nutrition.
4. Losing weight is easier than maintaining the results achieved.

Three different types of fat

Different types of fat in the body: 1 - subcutaneous abdominal fat, 2 - internal fat, 3 - retroperitoneal fat.

Fat in the human body accumulates both directly on the abdomen in the form of subcutaneous fatty tissue, and in the form of “invisible” fat lying around the internal organs. Despite the fact that subcutaneous fat gives tissues an unaesthetic and flabby shape, it is not dangerous to health.

Internal fat, unlike subcutaneous fat, is metabolically active, releasing hormones into the blood that disrupt optimal metabolism. As a result, it not only compresses the internal organs of the peritoneum, but also leads to a complex imbalance in the body, provoking various diseases.

Intra-abdominal fat

Internal fat gives the figure a characteristic rounded apple shape, accumulating inside the abdominal cavity and literally pushing the stomach forward. First, this fat accumulates around the intestines, pancreas and liver, then, as obesity progresses, behind the stomach.

In the material on the fight against intra-abdominal fat, we noted that long-term cardio exercises performed in the fat-burning zone of the pulse are effective in getting rid of it (3). The result is achieved by normalizing the body's response to insulin and increasing the density of capillaries in adipose tissue.

Subcutaneous fat

Subcutaneous fat is the soft fat that lies just under the skin. Subcutaneous fat is formed from a large amount of fast carbohydrates and unhealthy fats in the diet, so the best strategy for getting rid of it is to combine a diet with a calorie deficit and moderate exercise.

It is important to remember that you can burn no more than 400-700 grams of this fat per week (4) - this is equivalent to a nutritional deficit of 500-700 kcal per day. The body is physically unable to burn fat faster, so there is no point in aggressively reducing calories and engaging in hours of training to lose weight.

Two of the best home exercises to improve your six-pack abs and strengthen weak abdominal muscles.

Despite the fact that fat in the lower abdomen, back and sides is formally considered subcutaneous, experts are increasingly identifying it as a separate category, calling it “problematic”. Its difference is that it is formed by sex hormones, and conventional burning methods do not work on this type of fat.

Testosterone in men and estrogen in women are responsible for the accumulation of problematic fat, and its burning is possible only with low insulin and low blood sugar levels, achieved either by long-term low-carb diets or cardio training on an empty stomach.

How to burn fat correctly?

Unfortunately, fat cells practically do not die; when you lose weight, they only “deflate” and decrease in size (2). Once you gain weight, you fall into the high-risk category for the rest of your life - without dieting and regular exercise, you can easily return to your old volumes.

You need to not just look for methods of burning fat, but understand what dietary and lifestyle mistakes provoked its appearance in order to abandon them. Otherwise, your life will turn into a very unhealthy game of “first gain 15 kg by gluttony, then suddenly get rid of them.”

On the subject: What is better for weight loss: a stepper or an exercise bike

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Fat in the human body is divided into three fundamentally different types - intra-abdominal fat, subcutaneous abdominal fat and problem fat regulated by sex hormones. Combating each of these types requires different training and nutrition strategies.

Scientific sources:

1. Stalknecht B et. al. Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? Am J Physiol Endocrinol Metab., source
2. Salans LB, Cushman SW, Weisman RE, Studies of human adipose tissue. Adipose cell size and number in non-obese and obese patients. J. Clin Invest., source
3. Thomas EL, Brynes AE, McCarthy J, Goldstone AP, Hajnal JV, Saeed N, Frost G, Bell JD. Preferential loss of visceral fat following aerobic exercise, measured by magnetic resonance imaging, source
4. Lyle McDonald, Adjusting the Diet, source

• Internal fat
• The truth about fat burners

Source: https://fitseven.ru/pohudenie/kak-ubrat-zhivot/strategiya-borby-s-jirom

Fluid intake

Approximately 70% of muscle consists of water. For most nutrients, water is an indispensable transport system, and it plays a critical role in all intracellular processes. When the body receives little fluid, the transport of nutrients and active substances suffers, you lose strength and feel sluggish due to the accumulation of metabolic end products such as ammonia, urea and uric acid. Drinking a glass of water before and after meals will help you maintain adequate hydration throughout the day. And, of course, be sure to drink water during training, especially in the warm season.

Cardio workout

Such exercises play a key role in burning excess fat.

Give yourself cardio sessions at least 3-4 times a week for 40 minutes. Aerobic exercise speeds up the process of burning unspent calories and promotes weight loss.

The main thing is not to overdo it, so as not to burn the muscle component of the body. Train at moderate intensity (60-70% of your maximum heart rate).

How do you know if you are in the average heart rate zone? While running, you can still say a short sentence without getting out of breath.

You don't have to run if you don't like it. Cardio also includes:

• a ride on the bicycle;
• skiing, skating or rollerblading;
• swimming;
• walking on an elliptical trainer;
• jumping rope;
• dancing class;
• rowing machine

How to lose weight correctly and effectively?

If this article is currently being read by someone who already has a loved one who really wants to get rid of the hated weight, then please read this article to the end and you will learn how to lose weight correctly as a woman! But a man should also follow this path. After all, if it weren’t for my beloved husband, nothing would have worked out for me. Support is the key to success. It gives birth to self-confidence.

Fat Burning Foods

Now that we know what not to eat, let's find out what foods you need to consume daily for easy weight loss without losing muscle mass. So, these include:

• yogurt, curdled milk, kefir, low-fat cottage cheese;
• ginger, which speeds up metabolism and at the same time improves skin condition;
• cabbage and cucumbers, which cleanse the body of toxins and have a diuretic effect;
• cinnamon, which can be added to tea or coffee for the desired effect;
• half a grapefruit or pineapple per day;
• celery, which the body spends more calories digesting than it receives from its consumption;
• half a glass of raspberries half an hour before meals will speed up the breakdown of fats and will not allow even the most abundant feast to be deposited on the waist;
• horseradish;
• half a glass of red wine a day before lunch.

Increase your protein intake when dieting

When losing weight, calories from fat and carbohydrate sources are reduced, but protein intake should be increased. This is no accident.

The importance of protein is not limited to those trying to achieve large muscle gains, but it is also important if you are dieting. Protein slows digestion and triggers the release of appetite-suppressing hormones that help protect against hunger. Eating too little protein can cause your hard-earned muscle mass to be used as energy. Research suggests that consuming 1-1.5 grams of protein per kilogram of body weight may be optimal for minimizing muscle loss during dieting, especially during low-calorie or long-term dieting.

Additional protein intake should not come at the expense of eliminating a calorie deficit. You must compensate by reducing carbs, fat, or a combination of both to maintain a calorie deficit.