Find out why many people cannot lose weight even on the background of strict diets and how bodybuilders manage to get up to 5% body fat in just a couple of months. Most experts agree that people who often want to lose weight do not understand how this can be achieved. It is difficult to disagree with this. If you want to get rid of excess fat, then you need to learn how to do it. Let's find out why it is so difficult to lose weight and how to achieve your cherished goal.
Why is it difficult to lose weight?
Let's start with the reasons that make it difficult to fight fat. In total, five main reasons should be distinguished.
- Lack of sleep - if you do not get enough sleep, then the risk of gaining fat mass increases. This is due to the fact that the balance of hormones in the body is disturbed and a constant feeling of hunger appears.
- You can't get enough of 100 calories - a low-calorie snack, by definition, cannot be satisfying. If you have a strong feeling of hunger. It is better to eat well.
- The body fights hunger - our body is programmed to resist all changes, which leads to slower fat burning processes. It is sometimes helpful to take a couple of weeks off to continue losing weight.
- A person consumes more food than he anticipates - often a person can have a snack, although there is no feeling of hunger at the moment. It is worth using a diary to monitor your diet.
- Polycystic ovary disease in women - this disease occurs in every fifth woman of childbearing age. At the same time, more than 70 percent of women do not even suspect the presence of this disease, and it may be one of the reasons for gaining fat mass.
How to eat properly while losing weight?
We will now give you advice on proper nutrition. To achieve positive results when losing weight, you will have to stick to them.
Learn the principles of dietetics
Very often people cannot get rid of excess fat just because they are not based on scientific facts. In the United States, the fight against obesity is of great importance. Various research organizations have spent large sums of money on research on various dietary nutrition programs. As a result, it was found that the most effective are protein diets, in which the intake of protein compounds is equal to at least 40 percent of the total calories.
Make the right choice
Most people know that most of the fat is stored in carbohydrates. However, this nutrient is the main source of energy for the body and it is impossible to completely exclude carbohydrates from the diet. In the course of numerous experiments, scientists have found that when eating raw vegetables, fruits, wholemeal cereals and wholemeal bread, the carbohydrates they contain are less converted into subcutaneous fat.
Eat fat
Dietary fat is also needed by the body, which uses this nutrient as an energy source when at rest. For obvious reasons, the amount of fat in the diet should be limited. However, there are types of fats that are quickly broken down for energy and cannot be used to create subcutaneous fat. These are the omega-3s and fats found in nuts, peanuts and olives.
Eat eggs
Many people know that egg yolk is a "storehouse" of cholesterol. However, this substance is necessary for the body. It is from cholesterol that sex hormones are synthesized. Scientists have found that if you consume from 4 to 6 eggs during the day, then no harm will be done to the body.
Grapefruit burns fat
In those countries where this fruit grows, very few people are obese. In one scientific study, people were given half a large grapefruit or 300 grams of juice of this fruit three times a day for three months. As a result, a decrease in the subjects' weight by an average of five kilos was noted. While scientists cannot say for sure what this fact is connected with, but we can say with complete confidence that grapefruit will help you fight fat.
Consume milk
Skim milk contains a large amount of active calcium. When this mineral is in this state, it has the ability to inhibit the work of the hormone calcitrol, which accelerates the deposition of fat in the waist area. Also, this substance, at a high concentration, makes it difficult to use fat cells as an energy carrier. Yogurt and homemade cottage cheese will also help you lose weight.
Eat pepper
It has been established that red, black and hot peppers contain a special substance, capsaicin. It is thermogenic and significantly increases body temperature and thereby increases lipolysis while the person is at rest. This effect can be enhanced if peppered dishes are washed down with a cup of coffee.
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