Tips to Lose Belly Fat. In most forums, in groups of social networks, it is increasingly possible to meet questions devoted to the problem of losing weight. Many people who dream of losing weight, have difficulty in choosing the right approach, and also do not know where to start this process. The wrong choice and subsequent actions can lead to the fact that the developed plan will not be effective and will not lead to the achievement of the desired goal. (1, 2, 3)
Therefore, it is essential to have a clear plan of action and methods that will lead to a real result. A good plan will serve as an excellent starting point; in the process of its implementation, you can make your own adjustments to it, depending on your lifestyle and needs, but you must adhere to all its main stages. (1, 2, 3)
Effective Tips to Lose Belly Fat – How to start developing a step-by-step plan?
When developing a plan, first of all, it is necessary to pay attention to theoretical aspects. Of great importance is the assessment of its own weight and capabilities, as well as the need to determine how much you want to lose weight and set deadlines. Weight is estimated using body mass index (BMI). Body mass index is best discussed with nutritionists, they will tell you how much better it is to lose your weight and which index is best to strive for. It is recommended not to set a very active pace. Healthy weight loss, not causing stress to the body – is 4 – 6 pounds per month.
To keep track of your achievements it is best to have a notebook or diary. It is necessary to record everything you ate on the day, how much water you drank, and what workouts you did during the day. It is recommended to record even the smallest achievements, which could not be completed in a day. Such records help motivate to achieve the goal and adjust the developed program. (1, 2, 3)
For drawing up the correct diet for a diet, it is essential to calculate its daily caloric content. For a more accurate calculation, it is necessary to record everything that you ate and drank during the day for 5-7 days. To calculate calories you can use special counters and formulas, given on the Internet or in mobile applications. In addition, the need for proteins, fats and carbohydrates, water, and calorie intake for weight loss is calculated. These figures will help you paint a diet for weight loss.
Effective Tips to Lose Belly Fat -Basic recommendations for proper nutrition
Starting to lose weight with diet is necessary to increase the intake of protein foods. From protein foods, lean meat, such as beef, veal is preferred, and lean fish and poultry are also recommended. If you like dairy products, then low-fat varieties of cottage cheese, kefir and cheese will do. Reducing fat intake is necessary. (1, 2, 3)
They should be 20-30% of the total calories of the daily diet. It is best to exclude the following products: mayonnaise, sausages, baked and smoked products, vegetable oils, etc. Carbohydrates should be slowly absorbed. These include cereals, whole-grain bread, legumes, and berries. It is also recommended to consume about 500 grams of vegetables per day.
It is important not to forget about the use of water. A day for 2 pounds of weight should be consumed 60-80 ml per day. Water includes only ordinary drinking water and green tea. No need to drink several glasses at once in one sitting. It is best to have a small bottle with you, which will be filled as needed. In the diet is important mealtime. After waking up for an hour, breakfast is required. The rest of the meal should be divided into 4 – 5 receptions, including 3 main ones. Between meals should be 3 – 4 hours. (1, 2, 3)
Effective Tips to Lose Belly Fat – The value of exercise
Exercise significantly increases calorie consumption. When choosing exercises, it is important to remember that fats begin to burn only after 30 minutes from the beginning of the workout. It is important not to bother yourself, you should like the exercises so much that you can do them regularly and throughout the entire process of losing weight. The choice of exercises depends on your activity and interests. This can be yoga, jogging, walking, cycling, fitness classes or exercise equipment. (1, 2, 3)
Thus, having considered the main points on which you can start losing weight, you can say that they are not difficult to perform. The main thing is to set a goal, to have a strong motivation, and not to stop in front of difficulties.