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Diet errors

amount calories

Diet errors

The main mistakes of the diet. How to lose weight.

Are you ready to reverse the mass-gain mechanism? Get rid of 5 diet mistakes, and start losing more fat..

One fine day, you will go up to the mirror and realize that your T-shirt is somehow sitting wrong. And at one point, while jumping or running, you will realize that too much of something superfluous on the body moves with you. You get bigger and stronger, but unfortunately, the size of your clothes is getting bigger too.

Even if you train hard and eat right, the time comes when you end up with a set period and start losing weight. It doesnt matter if you want to lose 5 or 10 kg, it is important that you have to do everything right and not do it differently.

When working on weight loss, consider five incredibly common mistakes. You can fix them now and save yourself time.

Error 1 - malnutrition or overeating.

Ironically, malnutrition is also a common mistake made by people trying to gain weight. This is not surprising, since the first thing that comes to mind when you are trying to burn fat is "you need to eat little." This is logical, but you should approach this strategically..

Any fitness expert will tell you that people burn fat by consuming fewer calories than they spend per day. But a sharp calorie deficit should not be large. This can negatively affect the size of hard-earned muscle mass. If you take too many calories out of your diet too abruptly, you can trigger a chain reaction of adverse effects..

In the beginning, between meals, when blood sugar drops low, you will feel tired, mentally unclear, and perhaps even a little moody. The more you reduce calories, the more your body will retain fat reserves from participating in metabolism. In a combination of such a diet, with aerobic and power load, you make your body burn muscles as fuel instead of fat.

amount calories

The most optimal way to smoothly enter the diet is to find and reduce a reasonable number of calories. To get started, try reducing 500 calories from your current daily diet. For example, if you usually consume 3000 calories per day, you will eat 2500 calories. A daily calorie deficit of 500 calories will amount to 3,500 calories per week, this amount of calories contains 400 grams of fat.

After a few weeks, you will be able to understand what works better or worse at this moment for you. If you, based on your, state of the body and general sensations, understand that a calorie deficit has a positive effect. The most important thing to avoid sudden fluctuations, at the very beginning, a step of 100 calories will be optimal for you. A reasonable reduction in calorie intake should give your body enough energy to exercise and do daily activities.

When it comes time to reduce the diet, you should eat the same 5-6 dishes every day, just reduce the serving size. You should get your rate of protein, complex carbohydrates and healthy fats. You should use it daily and not neglect it, otherwise you will end up paying for it.

Mistake 2. Snacks between meals.

Great, you have your 2,500 calories on paper. Now ask yourself does this reflect reality? Be honest with yourself!

Many figures follow their diets only in order to secretly have a meal with prohibited foods or organize an additional meal. Keep in mind, if you stick to rule number 1 and eat exactly as much as you need, you shouldn't get extra calories from junk or even healthy foods.

A small calorie deficit can easily be turned into an overabundance simply by eating a handful of nuts, or muesli, or dried fruits. A bad effect is multiplied if garbage food is used during an unplanned snack, for example, potato chips, sweets, or ice cream.

Save the wrong food for cheat cute. If you dont have a cheat cute on schedule, then its more important to have enough pride and discipline to follow your plan. After all, a sense of accomplishment will be sweeter than any delicious treat!

Mistake 3. Use in the diet of sauces.

There are many ideal diets that get poor with the wrong choice of seasonings and sauces. Salad dressings and sauces, as a rule, contain extra calories, and I have not met people who use a teaspoon of sauce during a huge famine.

cheat cute

Pay attention to the "light" versions of sauces. There are many nonfat varieties. For example, mustard must be preferred, as it gives a good aroma and does not contain a lot of calories.

Try to completely avoid sauces when eating in a restaurant. If you order food with sauce, ask for it separately. So you can control the exact consumption of this product..

Mistake 4. Calorie intake through drinks.

One of the easiest ways to accelerate fat loss is to limit yourself from all sugary drinks. If you are currently consuming them and you have not changed anything in your diet yet. When you refuse, you will immediately notice a decrease in body fat.

And this will not be a discovery for many, because most people know that Coca-Cola, Pepsi, and other drinks contain unreasonable amounts of sugar. And yet, despite this, many of us find excuses for the daily consumption of this product..

At the same time, you need to get rid of other sources of sugar, which are hidden under the guise of health. Packaged juices, even if you find juices that do not contain sugar, fruits in any case contain large amounts of natural sugar. Still, juices can contain nutrients and antioxidants, but they are useless while you are on a diet. Eat whole fruits and vegetables to get these nutrients.!

Another problem is sports drinks that are sold in stores. They contain as much sugar as regular carbonated drinks. The amount of nutrients they offer is minimal. The companies that produce these sports drinks trick consumers into thinking they were drinking something healthy..

Mistake 5. Low intake of healthy fats.

In the past, once it was believed that fat is bad, and a high level of simple carbohydrates was considered harmless. Now we know that everything is not so simple, and fat is an integral part of a healthy diet.

Healthy fats are those found in fish, nuts, olive oil, etc. responsible for many positive effects in our body. You can feel some right now - increase your satiety and control your hunger. Other positive effects you can only experience in the longer term, for example, increased brain function, hormonal balance and healthy testosterone levels, a healthy cardiovascular system, good recovery after exercise, and increased fat loss. You can increase your fat loss by consuming fat.!

This may seem to some people a contradiction to common sense, and some of these people can make a mistake and limit themselves or completely eliminate fats from their diet in attempts to get rid of extra pounds. Try to include a few grams of fish oil in your diet every day, find a place in your diet for healthy sources of fat. Of course, they have a high calorie content, but this does not mean that you need to get rid of them, you should monitor them and limit yourself, and not completely avoid them!

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