Before you begin, make you a little warning: You can not lose weight healthily in a week or two, especially if your overweight is considerable. Not only do you run the risk of falling into malnutrition, but also probably suffer the so-called rebound effect, which is a sudden drop weight, followed by an equally sharp rise kilos. To lose weight continuously and without risking your health, it is advisable to shake up one to two kilograms per week. It may be that if your metabolism is fast and put into practice our advice seriously come down to three weekly kilos. All this in the span of three months. He thinks that if low on average kilo and a half a week, twelve weeks, you’ve gone down about 18 kilos, which is an excellent achievement think if you weigh one hundred kilograms and suffer from overweight, you’re weighing, after three months, about 82 kilos, is the moment when you see the result of your efforts.
The first thing to do is sit down and write down on paper the following eating habits: a) how many times a day you eat, b) what kind of food you eat (meat, pasta, sweets, rice, vegetables, etc.), c) how much of calories you eat a day. To calculate the amount of calories can check the nutrition information contained in the packaging of food you eat. Although it may seem a cumbersome task, you must carry it out, it is essential to know the approximate number of calories you eat a day. Note that each gram of fat equals 9 calories, whereas each gram of carbohydrate and protein equals 4 calories. Surely you’re eating more calories than your body needs, hence your overweight.
Most people who are overweight committed the following errors: 1) They eat a lot, but a few times a day, and over night. 2) They eat excessive amount of carbohydrates (flour and sweets). 3) No exercise. 4) They drink little water. 5) eat a few vegetables and fruits. Let’s change these habits. First, organize your intake so eating six times a day: breakfast, midmorning snack, lunch, afternoon snack, snack in the evening, dinner. This division of intakes will keep your metabolism active throughout the day.
Almost always overweight is due to the excessive intake of carbohydrates, which are found in starches (bread, pasta, cereals), sweet (sugar, honey, pastries) and dairy (milk, cheese). They are also found in fruits and vegetables, but eat them in those foods is much healthier because they provide dietary fiber, vitamins and minerals. gradually reduce your intake of carbohydrates and replace it with fruits and vegetables. That does not mean you should not consume any carbohydrates, you need them as a source of energy for daily living and exercise. But you only cosumir necessary. As a general rule, replace half the carbohydrates you eat for fruits, vegetables and lean meats (fat).
Incorporates carbohydrates in your breakfast and lunch, and reduces its consumption as night falls. The metabolism slows as the day progresses, so the carbohydrates you consume excess fat reserves seconvertirán in your abdomen. Follow the simple rule 60-30-10 / 10-30-60. These numbers mean the following: 60% carbohydrate, 30% protein and 10% healthy fats until lunch, then 10% of healthy fats, 30% carbohydrates and 60% protein after lunch. All this must be accompanied by plenty of water: at least two liters a day.
1) Calculate your average daily intake. In this number you will subtract about 500 calories. That’s your goal, if you consume 3000 calories, your goal is to reach 2500 by the end of the first month. Do not rush.
2) Make 6 daily meals, adding more carbohydrates to noon and protein after noon. If you feel the pang of hunger, have to hand a yogurt or fruit to eat when you feel like it.
3) Drink 2 liters of water per day: the water causes satiety, and at the same time is the best and healthiest diuretic. If you incorporate plenty of water, the body will come off retained water. Note that part of your overweight due to fluid retention.
4) At the beginning of the second month you must stabilize yourself in caloric intake. You should not consume too little or suffer malnutrition. When you estabilices, the body will be dipping into fat reserves to keep the daily rhythm. Down between one and two kilograms per week it is healthy. I hope in the second part of this article.