Weight loss

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Miracle diets continue to rain on the Internet and elsewhere, despite their lack of effectiveness. However, there is no secret: by following an adapted training plan, a healthy diet, to your taste, and by arming yourself with a quality that is too rare today, patience; you will obtain a healthy and lasting weight loss.

If so many other practitioners have managed to lose weight with our advice and hard work, then why not you?

Why don't "express weight loss diets" work?
 
Very often, people on all kinds of diets start extremely restrictive diets, usually unsuited to the sports lifestyle, and finally abandon the so-called miracle method after a few weeks and very quickly regain all the fat they had lost - or even more.

This type of weight loss method has two major defects. First of all, it requires you to change your usual diet too much by switching from a high-calorie diet to a low-calorie diet that is generally far too low in protein, and this sudden change will block your metabolism. Deprived of calories, your body is forced to significantly reduce your daily energy consumption and therefore to.... calories.
On the other hand, since these diets are often too low in protein, your body will seek the missing energy directly from your muscles, which will then degrade. However, a loss of muscle mass automatically leads to a decrease in metabolism, making it easier to take fat. A real vicious circle!
Find the right balance for healthy weight loss 
 
 Contrary to what some magazines sell us, there is no miracle method. But a very simple biological reality that means that, to lose fat in the long term, the best combination is between a healthy diet that targets the caloric balance, and consistent energy expenditure. The key is to gradually move towards this balance. Don't start depriving yourself of food overnight and start over again in a month's time. A healthy and liveable long-term food plan

Start by making these few small adjustments:

- Reduce your salt intake to reduce water retention that masks your muscle definition and increases your weight on the scale, just like fat.

- Reduce the number of candy snacks very significantly. If you have a craving during the day, eat a protein bar instead.

- Make 4 to 6 balanced and light meals (3 meals plus 2 to 3 snacks) rather than 3 very hearty meals. As you will be playing sports, you will need energy around your training.

Once these adjustments are made, you will already lose some weight. After a few days, you can start the substantive changes:

- You will need to consume fewer calories than you spend if you want to lose weight.

    Example: if your maintenance metabolism is at 2000kcal/day, you will have to reduce your daily calorie intake gradually, not suddenly.

- Gradually reduce your carbohydrate intake. They are mainly responsible for weight variations, not fat. Set yourself regular numerical targets (minus 50g to 100g (weight) of carbohydrates per day and per week, for example) without going too low in relation to your maintenance metabolism.

- Choose complex carbohydrates over simple, fast carbohydrates. Good sources of complex carbohydrates are cereal pasta, whole grain or brown rice, oatmeal, sweet potatoes...

- Make sure you get enough protein (1.5 to 2.2g per kilo of body weight per day) and good fat (1g per kilo of body weight per day) in your diet. Good sources of protein are eggs, lean meat, white fish, red meat, tofu, soya, cereals (quinoa, bulgur)... At this point it will be interesting to undertake protein supplementation to increase their intake with a low sugar powdered protein.

And the good sources of fat are vegetable oils, peanuts, fatty fish, avocados, etc. A supplementation with Omega 3 in capsule will also be a perfect complement.
- Choose your macro-nutrients from these sources with a maximum of fresh produce and a minimum of industrial products.

- Eat as much fruit and vegetables as possible (you can eat vegetables at each meal). Many vegetables are very low in calories and will help you in your objective: endives, cucumbers, lettuce, peppers, carrots, spinach, eggplants, celery, tomatoes...

- Indulge yourself and recharge your glycogen stores by eating a meal rich in carbohydrate every 7 days (depending on the progress of your diet).
- In general, remember that carbohydrate-rich meals are to be consumed around training and only around training (on days when you are not training, eat your carbohydrates for breakfast and lunch).
Weight loss training 
It is to be adapted according to your level of practice. If you are a beginner:

- Take a good full-body training program of 3 sessions per week. The full-body will allow you to work the whole body in one session and thus maximize the secretion of hormones that will help you build muscle and burn fat.

- Add to this 2 to 3 cardio sessions per week, preferably on days when you don't work out, or after your workout if you can't do it otherwise (but especially not before). Do activities that you enjoy, whether it's cycling, running, rowing, elliptical, etc. You can do sessions of 45-50 min at moderate intensity, or sessions of 15-20 min in instalments. It's up to you to see what's best for you.

If you were already working out, keep your training habits (full-body, half-body, split...) and your current program. It is important to keep work at moderate workloads when on the plan. However, some adjustments will have to be made. As you are in caloric restriction, you will have less energy. Slightly reduce session time more than intensity, couple work with heavy loads with longer series exercises, and try to maintain your performance rather than try to improve it.

 
Dietary supplements that accelerate weight loss

- Supplements with a "thermogenic" effect will increase the body's heat production. They are generally commonly referred to as "fat burners", enriched with caffeine, taurine, guarana...

- CLA (conjugated linoleic acid) can help you reduce your body fat while giving you a small amount of extra energy.

- Multivitamin complexes are safe and will help you synthesize all your nutrients, especially since we very often lack vitamins according to our lifestyle.

- Omega 3 capsules are also recommended if you do not eat or very few fatty fish.

- Finally, powdered proteins (whey, casein, vegetable proteins...) will complete your daily protein intake.


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