If you want to lose body fat as quickly as possible, you need to reduce your calorie intake, alcohol consumption, and lack of physical activity. At the same time, you should start exercising. The best way to lose weight is to combine a healthy diet with exercise.
Calculate your calorie intake
Find out how many calories you should eat. While you shouldn’t eat too many calories per day (eg 2000 calories per day), your calorie intake will depend on your height, age, and gender.
Start with your target weight, which is your current weight or a weight that is less than 9 kg from your current weight. If you want to lose more than 9 kg of fat, you will need to calculate your calorie intake in several steps as you lose weight to ensure that you are still consuming enough calories and that your body is functioning properly.
Multiply this number by 12 if you are a man and 11 if you are a woman and write down the result – for example: 100 x 11 = 1100.
Adjust calorie intake to your metabolism. Multiply 2 by the number of decades for 20 years. This number shows the percentage by which you should multiply the larger number you just calculated. If you are 50 years old and you are a woman weighing 64 kg, multiply 1540 by 0.6. Subtract 92.40 from 1540 to include your metabolism. You should get 1447.60.
Add 10% to the top number. For example, multiply 1447.60 x 0.1 and you get 145. Add that number to 1447.69 and you’ll find that you should be consuming 1592 calories per day.
Remember to match your calorie intake to your level of physical activity. When you spin, go for a walk, work in the garden or exercise, you burn more calories. You must incorporate these calories into your protein diet to strengthen your muscles.
Find out your ideal calorie intake and stick to it. Reducing calories by 25% will help you lose weight, but you need to make sure you eat a healthy diet so that your body has enough of the nutrients it needs to survive.
Write down the number of calories you eat each day to keep track of what you eat. You can also use apps on your phone to monitor your exercise and calorie intake.
Eat breakfast every day. You must consume at least 300 calories within 90 minutes of waking up.
Studies have shown that a 600-calorie protein breakfast can help you lose more weight than a 300-calorie breakfast. Because protein keeps you full longer and speeds up your metabolism.
Don’t skip meals. When you skip a meal, the brain sends a message to the body to store fat. Eat 3 regular meals and a few snacks every day to keep the metabolism fast.
Limit your intake of sugar and refined carbohydrates. Processed foods and restaurant meals often don’t contain enough fiber, protein, and nutrient-dense vegetables. Limit the consumption of these foods and you will soon start losing weight.
Eat a balanced diet. All of your diet should include protein, whole grains, and fresh vegetables.
Limit alcohol consumption. People trying to lose body fat should avoid alcohol and other high-calorie drinks. Once you lose weight and keep your weight straight, you can drink alcohol every once in a while.
If you are trying to lose weight, you have to think about what you drink. If you are trying to lose body fat, you need to count all the calories you put into your body. Note that alcohol is high in sugar and refined carbohydrates which you should avoid.
Count calories in just 12 consecutive weeks. You may not be able to maintain your energy calorie count forever. Try to count your calories for at least 12 weeks, then you can be confident in your habits and keep your weight down for a long time.
Eat more protein. When you start exercising and doing aerobic exercise, your body begins to build muscle. Protein helps build new muscle, so eat low-fat Greek yogurt, low-fat cheese, lean meats, and protein.
When you have more muscle, you burn more fat. The more muscle you build, the more fat you burn. At the same time, your muscles also speed up your metabolism.
Weigh yourself at least once a week. Research has shown that counting calories and weighing yourself helps you stay focused on your goals.
Start with interval training. Choose one or two types of aerobic exercise and start exercising regularly.
Always exercise for at least 30 minutes. Warm up for the first five minutes and cool down for the last five minutes. Meanwhile, train at a moderate intensity (65%) for about 2-3 minutes. Then practice two more minutes at 85-95%. Alternate these moderate and intense training intervals regularly.
Some exercise machines have interval settings that you can use during your workout. However, you can also include walking, running, or cycling intervals. Purchase a heart rate monitor to assess the intensity of your intervals.
Take turns with aerobic exercise. Choose two or three types of aerobic exercise and take turns. This will help you both physically and mentally as you will engage different muscle groups and burn more fat.
Do aerobic exercise at least 5 days a week.
Strengthen 3-4 times a week, always 30 minutes. Choose strength training with dumbbells or weight machines and on days when you don’t do aerobic exercise, gain strength or do aerobic exercise for a while and then gain strength for some time.
Strength training has many positive effects. It strengthens bone density, speeds up metabolism and increases muscle mass. For most people, exercising 2-3 times a week is enough to burn more fat and have stronger, more ripped arms.
Focus on dumbbells that will allow you to do 2-3 sets of 12-15 exercises. Instead of lifting really heavy dumbbells, do more reps to strengthen your arms and legs. If you don’t feel muscle fatigue after three sets, pick up dumbbells that are 2 kg heavier.
Strength training also includes weight training such as squats, lunges, push-ups, and pull-ups. You can do this exercise, work out with a belt, or combine strength training with aerobic exercise.
Always allow your muscles to rest for 24-48 hours between each strengthening session. You can switch different muscle groups – one day you strengthen your arms, the next day your legs. Work out with dumbbells all week.
Divide your workout into two 20-minute portions a day – you don’t have to work out every 30 minutes. When you are more active during the day, you burn more fat.
Try to walk as much as possible each day. In addition to aerobics and strength training, you should go for a daily walk. Walk at a moderate pace, about 65% of your capacity, to burn as much fat as possible.
Try to sit less. Be more active and do more homework. If you don’t spend too much time in front of the computer and in front of the television, you burn calories faster.