10 pounds could be a excellent goal, however mate slowly and don't be tempted by all the superb stories regarding crash diets with quick results. Believe me, within the long-term it'll not work, as a result of you'll irrevocably have to be compelled to contend with the well-known toy result. This means that once a moment you'll get the lost kilos back, and often even more.
To lose ten kilos you'd have to be compelled to take a amount of three to six months, depending on your options and you want to change your lifestyle.
10 pounds and your calories
The principle of losing weight is basically simple: To lose weight, you have to eat fewer calories than your body uses. Your body then takes the remaining energy out of your body fat, with the result that you lose weight. Of course there area unit several different things that play a task, such as your hormone levels and what you eat, but in this article we stick to the calories.
If you would like to grasp additional regarding the role of hormones throughout weight loss, read on: The role of hormones in losing weight
We area unit getting to build a calculation: To lose one kilogram of weight, you have to 'save' about 7700 calories. If we tend to then calculate, you would have to save 550 kilocalories every day to lose half a kilogram per week.
The amount of calories you would like a day depends heavily on sex, daily activities, level of sportiness, age and physical condition.
Just a sensible example: A 35-year-old girl weighs eighty seven kilos and weighs eighty seven kilos. It is clear that this is overweight. She would like to lose 10 kilos.
She sports about 1 hour a week, so she needs 2300 kilocalories every day to keep her current weight. If we include the aforementioned amount of calories per kilogram of body weight, she should not eat more than 1,750 kilocalories per day to lose 1 pound per week.
The desired 10 kilos she then reaches after a period of 20 weeks. In general it is advised not to lose more than half a kilo to one kilo per week.
The temptation is of course very big to reduce a lot of calories, to lose weight faster. You could put a little lower, but never go below the limit of 1400 kilocalories for a woman, and 1800 kilocalories for a man. Eating too few calories will inevitably result in a slower metabolism, loss of muscle mass, and ultimately the well-known yo-yo effect.
This brings me directly to the danger of crashing. You know, those diets that promise you can lose 10 kilos per month. Let's also calculate this: 10 kilos per month equals 77,000 kilocalories. If we assume 30 days per month, you should save more than 2,500 kilocalories per day. And if you know that the normal need for calories (for adult men) is about 2,500 kilocalories, we can immediately conclude that this is impossible. Of course you lose a lot the first month, but that is only loss of fluid and, at a later stage, muscle mass. Then the pace is gone, and you will lose little more. You give up, after which you inevitably have to deal with the familiar yo-yo effect.
Eating for a full feeling
The moment you have adjusted your lifestyle to lose pounds, the feeling of hunger is the greatest danger. You always have times when your stomach starts to rumble, and you want (read: must) something to eat. It is precisely these moments that are the greatest danger to the success of your goal of losing 10 kilos.
To stay away from this annoying feeling of hunger, it is important that the food you eat does not only have a good nutritional value, but also makes you feel full. So avoid food with a lot of calories and little content. Replace it with food with fewer calories and a higher nutritional value. Think of fruit, vegetables, broth. For that full feeling you also need the fast, usually refined, carbohydrates to replace slow, unrefined, carbohydrates. In practice you have to choose for example whole grains such as wholemeal bread, brown rice and wholegrain pasta. In addition to the extra nutrients that are (still) in unrefined products, the fibers provide a long-lasting full feeling, the nutrients are absorbed more slowly by the body so that you have a slow but long-lasting source of energy in your stomach, without your blood sugar levels worth mentioning. reacts. So no unnecessary storage of body fat.
Do you want to know more about foods for a longer full feeling? Then read on: 24 foods that keep you feeling full
Put the emphasis on healthy fats and proteins. These also provide a long-lasting full feeling. More durable than, for example, carbohydrates. Many proteins can be found in lean meat, poultry, fish, skimmed dairy, soya and beans.
To give you an idea about the amounts of protein: An egg contains about 6 grams of protein, a cup of milk contains 8 grams of protein, one and a half grams of lean meat contains 22 grams of protein and the same amount of chicken breast contains 26 grams.
Your strategy for the diet
It is therefore important to make the right choices. Not only the choice for healthy eating, but also the choice for the moments that you eat. In order to distribute your energy better over the day, and to stay in control of your hunger, it is important to spread your eating moments throughout the day. For example, eat three meals per combined with 2 to 3 (healthy) snack moments. Keep each meal about the same size and make sure you eat foods that make you feel full. Make sure that your meal contains slow carbohydrates, healthy fats and enough protein. For example, always start from vegetables and / or fruit, and fill this with proteins and / or whole grains.
To give you an idea, just an example from practice:
Breakfast: Two hard-boiled eggs with a slice of whole wheat toast and a bowl with pieces of melon.
Lunch: A salad with grilled chicken and a large plate of minestrone soup
Dinner: Grilled salmon with a baked, sweet, potato and roasted asparagus.
Snacks: Low-fat yogurt, fresh fruit, sliced vegetables, low-fat cheese, wholemeal crackers etc. etc.
In any case, do not eat junk food. And I mean not only the junk food of the famous fast food chains, but also the junk food available at the supermarkets in the form of soft drinks, cookies, cake, candy, and all those other processed, refined, foods. If jet is about drinking, water is always the best choice.
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Sports to burn fat
Every project to lose weight must always be combined with exercise and exercise. Although exercise and exercise 'only' account for 25% of the weight loss, exercise is also a huge support for your dietary habits, so for the other 75%. Moving therefore always remains necessary!
It would be ideal to reserve an hour 3 or 4 times a week to exercise. Start at least with cardio sports. Think of swimming, cycling, speed walking, water aerobics or jogging. Start calmly and slowly build up the time and pace. This not only gives you an increasingly better condition, but the moment you spend half an hour or more intensively on your sport, you also start burning calories.
One of the consequences of losing weight, burning fat, is losing muscle mass. Your body not only takes your body fat to compensate for the shortage of energy, but also seeks this energy in your muscle mass. The result: loss of muscle mass.
You can compensate for this by working on your muscles. No, you certainly do not have to grow a six pack, but growing muscle mass would be a very good idea. Try to complete your routines two or three times a week, for example on the days when you do not do cardio training.
Growing muscle mass not only strengthens the basis of your body, but also burns more and more calories. Muscles consume a lot of energy, even when they are at rest.
This means that as the muscle mass increases, you have to cut back on calories to lose weight.
The 12 best tips to start well!
If you have ever tried to lose weight, you have noticed that everyone has good advice for you, everyone has a different experience with losing weight, and one falls off faster than the other. One says that if you stop eating after 7 o'clock in the evening, you will fall off very quickly, the other person says she has already lost 5 kilos by simply eating once a day. And that other friend? Well, you're jealous, because it only needs to sneeze and the pounds fly off!
But do all these well-intentioned tips really work? Of course they will have an effect, but you have to ask yourself whether it is sustainable, and whether the stories are not a bit (much) thickened. In addition, there is the fact that everyone is different, everyone reacts differently to a certain diet. So you can never take over one nutrition plan from a friend.
It is important to focus on good and healthy food, and more often food. Yes, losing weight does not mean that you should always be hungry, and that you should eat or drink the most horrible things. On the contrary: Healthy and varied food, in combination with more exercise, is the best remedy for losing weight in a sustainable way.
To help you on your way, I hereby give you some essential tips to lose weight successfully:
Weight loss tip 1: Hunger is a bad counselor
When you are hungry, you can not make good decisions anymore. Hunger influences your rational thinking, so you only eat what you feel like at that moment: That pack of biscuits, that bag of chips, or that tasty ice cream from the ice cream parlor on the corner.
