As usual, let's start by agreeing on one thing: you don't have to lose weight to look gorgeous. But if you want to, keep these three basic rules that will help you get it right. The foundation of your relationship with your body lies in them.
BURN FAT GRADUALLY
For most people who want to lose weight, this is the most difficult task. There are many examples on the Internet: lose 5 kilograms in 3 days, pumped “6 PACK ABS” in 2 weeks ... But there is a caveat - the rapid loss of fat leads to loss of muscle mass. If you sharply reduce calorie content, sitting on a rigid diet of a thousand calories, the muscles begin to atrophy. Any diet with a minimum calorie content leads to a steady slowdown in metabolism. It is not reasonable to predict the dynamics of weight loss - for each person, this is an individual indicator. Although there are average figures - about one percent of all bodyweight per week. When starting to remove body fat, you need to remember - the main thing is to preserve the beauty of the body, and then the number of lost kilograms.
DIET SHOULD NOT REDUCE THE NUMBER OF PROTEIN
Protein is important for maintaining muscle mass, especially during weight loss. The daily norm is 1.5 grams of protein per kilogram of body weight. And only high-quality protein: fish, nuts, beans, dairy products, eggs etc.
CHOOSE YOUR EXERCISES WISELY
For training, use a program focused on increasing strength and muscle hypertrophy. This will help maintain muscle mass and prevent a slowdown in metabolism.
If you use low-calorie diets, intense training will trigger a body response: a decrease in lean muscle mass and a slowdown in metabolism. Therefore, it is important to choose the right training program with an experienced trainer. Believe me, truly effective programs are not freely available. They are composed of good, qualified trainers. If you decide to do it yourself, you should know that you need to work with all muscle groups, and not just “leg and booty”pump.