Typical error of those who want to lose weight for record-breaking short term: as a result of rigid monodiets the kilograms promptly leave, and fat remains. At the expense of what then does weight loss happen? At the expense of liquid and a muscular tissue! How it is necessary to lose weight to lose fat, but not muscles?
Why muscles, but not fat leave
Here everything is simple - because of an unbalanced diet. If to eat one buckwheat or apples, the organism will critically lack no extremely important element necessary for creation of cages - protein. If proteins with food arrives a little, our body begins to get it from internal reserves and first of all from muscles. At this time the fat layer remains on the place. Besides, long diets with a poor diet eventually lead to delay of exchange processes - in this case it will be even more difficult to leave fat. Therefore it is important to remember that for an effective zhiroszhiganiye of squirrels it is simply necessary.
How many protein has to be in a diet
The recommended amount of protein for the adult who wants to lose weight is 1 g on 1 kg of body weight. Don't forget to lead active lifestyle and to make regular foot walks within at least 20-30 minutes a day. At the same time the surplus in a diet of proteins can be also harmful to an ogranizm, as well as a shortcoming. A large amount of proteins gives additional load of kidneys, besides, big fans of meat can have in the future some problems with heart and vessels.
And what occurs at a lack of proteins? First, already mentioned atrophy of muscular tissues, secondly, easing of immunity, thirdly, violations in work of an alimentary system and still a set of other unpleasant phenomena. Therefore daily use enough proteinaceous food.
As it is correct to use proteins
It is desirable to eat proteinaceous food together with moderate amount of carbohydrates, it will help proteins to be acquired better. As for time of day when it is necessary to use proteins, it is possible to distribute them evenly between a breakfast, a lunch and a dinner. If to eat a big steak at one go, then from it the organism won't manage to digest the most part of proteins.
For once the human body can acquire about 30 g of protein which time of digestion will be from 4th to 6 hours. By the way, you shouldn't use proteins from animal food before trainings, it will be better if for an hour and a half prior to classes you eat a portion of boiled pasta or wholegrain grain. It is also possible to make an exception for protein cocktail, for example, of a natural yoghourt and banana.
As it is correct to lose weight
Fast weight loss doesn't lead to anything good: muscles leave, and fat remains. And how it is correct? The fact is that our organism isn't capable to leave about more than 500 g of fat a week therefore process of weight reduction has to be gradual. For this purpose reduce quantity потребляемыж fats to 30-40 g a day, and amount of sweet - to a minimum.
You remember, good weight loss is a slow weight loss. Only this way it is possible to achieve excellent and long-term result. By the way, having got rid of only 2 kg of pure fatty tissue, it is possible to reduce figure volumes by 4 cm.
Day norm of calories for women who want to lose weight
1. Inactive way of life (sedentary work)
- 18-29 years - 1750 kcal
- 30-39 years - 1650 kcal
- 40 years - 1550 kcal are more senior
2. Low-active lifestyle (hairdressers, sellers, beauticians)
- 18-29 years - 1950 kcal
- 30-39 years - 1900 kcal
- 40 years - 1850 kcal are more senior
3. Active lifestyle
- 18-29 years - 2350 kcal
- 30-39 years - 2300 kcal
- 40 years - 2250 kcal are more senior