How To Lose Belly Fat For Women
When was the last time you looked in the mirror saying:
“I finally have the results that go with my efforts!”
Or, maybe it never really happened … 🙁
“My 100%, I gave it! I wanted to lose weight fast. Strict workouts and diets done by a coach for over a year. I tried a package of supplements … But, it seems to me that I expected more results on the scale and the visual … ”
“My work brings its share of irritants … 2 months too intense … I stopped to train to work … I took everything back then … it discouraged me …”
“I would have so much more confidence if my last curves accumulated because of winter could decrease by 20 lbs. I would like to return to a beautiful body well done, well proportioned, not fat and slightly muscular. No longer being out of breath climbing the stairs, having more general physical stamina … But, with my busy schedule, I have no time to waste on a weight loss program that does not work!
What you may miss in the end is a guide to accompany you. A guide to help you understand how to lose weight fast and a lot, but NOT RESUME AND WITHOUT LOSING TONUS. A guide who would make you your own expert to progress with the time you have, avoid the effects of a diet too severe and break the trays that make it impossible to lose weight …
This ultimate guide will give you all the tools to lose fat sustainably, safely, while improving your body composition. Because the ultimate goal is not to become small and limp, but fit!
Why low calorie diets do not work
Il y a plus de diètes aujourd’hui que jamais et paradoxalement plus de personnes obèses…
A study of participants in the TV program “Biggest Loser” reported that 93% of participants had regained their lost weight after 6 years. Many even took more. 1
What a lamentable failure, no ?!
Yet many health professionals continue to endorse such extreme strategies. Then, millions of people feel guilty because they resume everything very quickly …
Blame does not come back to them! These are just bad tips. Good for the TV show, but not recommended at home.
Those who succeed in reaching their goal thus almost certainly finish by taking it back. For others, no wonder they give up …
Low calorie diets are unbearable for anyone who follows them for a long time. The lack of energy, the lack of progression after a while and the desire to eat everything make it simply impossible to maintain!
Do not be discouraged if you have not kept up. Sincerely, who gets there without losing morale ?!
These diets are not only ineffective, but very often counterproductive. Here’s why.
Definition of a low calorie diet
By definition, a low-calorie diet is food and caloric restriction, temporary and unsustainable.
The popular fast weight loss diets require often very low calories. It is not uncommon to see 500 to 1200 calories / day for women.
Hazards of dieting too severe
The first rule of weight loss, the simplest and best known is: “If you do not eat = You lose weight!”
However, there are two major problems with the approach: “Eat almost nothing”.
# 1. Low calorie diets are almost impossible to follow in the long term and the lost weight hardly ever stays.
95% of people who lose weight on popular diets eventually take it back.
# 2. Most women neglect to combine proper muscle training.
They often lose lean mass, but fail to become as “lean” as they would like.
As a result, they end up in a smaller version than they were. They have not sculpted their bodies, have not become stronger, no longer healthy or fit …
If your only interest is losing weight without worrying where it comes from, it does not matter if you’re damaging your health, then: “All diets work”!
If your goal is to lose GRAS sustainably without losing muscle or tone, then: “These diets never work”! Not to mention the negative effects that can result.
Negative Physical and Psychological Effects of Severe Low Calorie Diets
Translation: Because you do not give him enough, he quickly adjusts his basic energy expenditure (your basic metabolism) according to this new contribution. You have less energy because you have less to spend.
Translation: Your senses detect all the food available and you only think about eating!
Because he does not see the difference between a real famine or a diet low in calories, your body is said:
“Uhmm, it seems that it’s all the food I can have and I do not know how long … Better stop burning so many calories then! I will begin to conserve my energy and stimulate all my senses to find food as quickly as possible. ”
Result: You do not lose weight with this diet, you are always hungry and worse, if you come back to a healthy and normal diet, YOU ENGRAVED !!
How to lose weight for good: Why this guide works!
If you’re on your first diet: “Thanks God”, you’ve come to the right place! You will avoid this fatal error.You will succeed because this fat loss program will not deprive you. By following the following strategies, you will lose weight without taking it back.
1. Do not diet, transform your habits
I will not count you as a henchman to sell you a miracle diet. You will never keep the weight lost if you are still unstable.
If you eat well the week, but you fall face in the junk all weekend … Or if you’re ultra severe for 1 month, then you fall back into your old habits the following month …
Learn how to change your diet one item at a time. Do not be too harsh by changing everything overnight.
How would you teach your child a new language? Would you ask him to speak to you in this language from the first day, even before knowing a single word?
Plans that he starts crying …
As you would do for him, get quietly to change the way you think, eat and move.
You’re not on the diet, you’re learning a new way to eat better!
2. Keep your muscle mass
Your muscles are like the spark plugs of a car. They are partly responsible for burning your fat (the fuel).
The more muscle you have, the more calories you will burn at rest and during exercise.
Obviously, no need to become too muscular either. 😅
3. Uses a gradual and light calorie deficit
The equation of weight loss is simple:
Your energy demand – caloric deficit = weight loss
That said, starting with too severe a deficit is never the best solution!
Sprinters never sprint very long.
So start by walking. If you think it’s okay, jog a little faster. But, keep a marathoner speed to be able to run long.
4. Burn fat, do not worry
To create a caloric deficit, there are two ways:
Decrease the calories consumed,
Increase your level of physical activity.
Do not create a too high deficit in your diet, rather increase your level of physical activity. Training will bring you more results than relying solely on your diet. You will live much better too!
5. Do not stay too long on a reduced caloric intake, periodise
To the warriors of this world. To those who never give up. Who still follow a diet without achieving their goal.
Those who follow 100% their menu, but who always end up in front of a plateau struggling not to resume everything.
If you do not lose weight, do not reduce your calories yet! Rather do the opposite …
Take a cibole break! 😉
If your calories have already been low for a long time, reducing them further may cause unwanted metabolic disorders. The best decision would be to eat more, simply.
After several months of eating so little, a week or two at an energy level close to your maintenance will rebalance your hormones and restore your metabolism. 3
Periodize your calories. Instead of staying weak all the time, increase them occasionally.
The longer or longer your caloric deficit has been, or the lower your fat percentage, the more important it will be to take high calorie days.
You may take a little weight, but do not worry. The metabolic boost thus created will break your plateau and you will lose it again.
This technique is well known in the world of fitness and bodybuilding: a cheat day for every week strict. A mental and physical rest necessary.
To be considered with this technique, a day can be realistic for a person with a very low fat level. Otherwise, a good, permissive meal that brings your total calories of the day to your maintenance level or slightly higher, would be more suitable.
6. Lose weight at the right pace for you
It’s always tempting to exceed the speed limit on the highway to get to your destination faster. The problem is that there is more risk of never surrendering …
speed limit to 70
The only real way to avoid all the complications from occurring is to avoid reducing your calories as severely!
Lose for good by going at your own pace.
Many experts in the field recommend a speed of about 1 to 2 pounds per week. Nevertheless, 2 pounds can be too fast for a small person who has only a few pounds to lose. On the other hand, 2 pounds can be rather slow for an obese person who has more than a hundred pounds in excess …
A more realistic estimate would be:
Safe weight loss rate = 1% of total body weight
Thus, a person of 150 pounds could lose up to 1.5 pounds, while a person of 350, up to 3.5 pounds of fat per week.
Lose fat not weight: the first steps!
Losing weight is a very bad goal. Even if for some, it’s really all that matters …
Tell yourself that losing muscle makes you soft and formless. Do you really want to look like a jello model?
Finally, everyone’s tastes …
But, as long as you put so much effort, it’s better to put them in the right place for:
- Lose fat,
- Lose some belly,
- Build muscle = firm (if you prefer to say so and absolutely avoid looking just a little muscular …),
- Transform your body simply!
- Forget the balance for a while!
Your landmark of 8 years ago is no longer valid! You want to be better than that!
Develop or at least: MAINTAINING YOUR MUSCLE MASS will not only make you look better, stronger and athletic.
THE BENEFITS OF MUSCULAR STRENGTHENING ARE MANY:
- Increase your metabolism,
- Slowing down the effects of aging,
- Better health of your bones, your joints, your heart and your health in general,
- Improve your mobility in your everyday activities.
- So, always want to be “A little soft” (lean and fat)?
If so, do not waste your time, stop reading here and return to the elliptical … But, do not be surprised if you stay on a plateau all your life.
If you are ready to LOSE YOUR FAT for good and be in the best shape of your life, continue reading. 😉
1. Determine your body composition (BMI) of departure
measure the capillary folds
To make sure you lose fat, not muscle, measuring your body mass index is important.
At first, if you have a lot of fat to lose, you can always use a BMI calculator or a popular ideal weight chart. But, quickly, you will have to go to a more personalized measure.
It would be like estimating the outside temperature by looking through the window at the heat of your home …
Use which thermometer!
These methods are very imprecise and generalist. Based solely on your weight and size, they do not take into account your actual body composition.
According to the ideal weight charts, a woman 5 feet 5 inches 160 pounds would be considered overweight, even if it was less than 15% fat. On the other hand, a 115-pound woman may have 35% fat and be considered physically fit because she has an ideal weight for her height … The same problem applies to BMI calculators.
The most available and reliable methods for measuring your BMI are:
- DEXA Scan
- Measure of capillary folds
- Instruments using Bio-impedance
The measurement of capillary folds is the most popular. Quick to measure by a coach in any gym, it is accessible, accurate and inexpensive.
No matter what you choose, always compare the evolution of your fat level with the same device. Because, the results can vary between them.
Try to measure yourself and to weigh yourself under the same conditions; the same day, same time of day (morning before eating and drinking for example), same device, same clothing on the scale …
Daily variations can go up to 5 pounds just in water.
AND, remember that what matters is your evolution, not the number indicated! 😉
2. Set reasonable weight loss goals
To succeed in your weight loss, the first step is to set goals. Set achievable goals by considering the answers to the following questions.
➡️ What percentage of fat should I reach to see my abs?
While a percentage of acceptable body fat would be between 21 and 25% in women, the optimal is a little lower.
An ideal BMI to see his abs is under 20% in women.
Obviously, the lower the percentage, the more you’ll see the definition on your abs and the rest of your body. More athletic women can easily go down to about 12%. Bodybuilders even go to even lower levels of fat, even critical, in competitions.
However, not all riders want to do marathons, right?
So, if you do not have in mind to get on the stage, it is not recommended to go below 10% in women.
These percentages of body fat are essential for maintaining good physical and mental health. They also allow the proper functioning of female reproductive devices.
➡️ What percentage of fat should you target?
Being dry is definitely better for your health than being obese …
But being too dry becomes an obsession. And, you have other priorities, do not you?
In any case, maintaining an extremely low level of fat for too long may not be so healthy …
HEALTH PROBLEMS WITH A TOO LOW RATE OF FAT MAY INCLUDE:
- Increased risk of heart and gastrointestinal diseases,
- Damage to the nervous system,
- Risks of narrowing of organs,
- Weakening of the immune system,
- Disruption of the reproductive system,
- And other effects on your vitality … that is to say your well-being.
Aiming for a fat percentage between 16 and 20% is more realistic and safe. These percentages will require efforts to achieve and maintain, but they remain reasonable for the majority of the world.
So you can use these numbers to set goals, but keep your health and personal well-being in mind as important real results.
Focus on the improvements you make rather than the number you would like to achieve!
➡️ How much weight should you really lose?
Once your ideal imc is determined, here’s how to calculate the weight you should lose to reach it:
Lean mass = Total weight – (Percentage fat mass x Total weight)
Ideal weight = Lean mass / (1 – Percentage of ideal body fat)
Fat to lose = Total weight – ideal weight
Example: Let’s take a woman 180 pounds at 30% fat with a goal of 20%.
Lean mass = 180 – (0.30 * 180) = 126 pounds
Ideal weight = 126 / (1 – 0.20) = 157.5 pounds
Fat to lose = 180 – 157.5 = 22.5 pounds
Of course, you can not just use the scale to track the amount of fat you lose. The reasons are:
The amount of water in the body can vary the number indicated,
Your muscle mass can also increase slightly …
➡️ What is the right weight loss speed for you?
Go high, but give yourself the time to get there!
It is crucial to determine the time required to arrive at your ideal BMI.
By giving you a deadline, you will not fall in this magnifying glass of: “Ah, I will start next week” or “I will resume the diet tomorrow” …
The problem with that is that you never start !!
It’s time to make a boss of yourself!
1. Set a deadline.
Often, wanting to lose weight for an important event helps a lot to achieve one’s goal. A wedding, a trip, a photo shoot, a contest, a birthday …
Or, create one! Challenge, special outing …
2. Distribute your actions gradually
No more college time where you would always start studying the day before the exam. It does not work here!
Start at day 1 to allow you to get there at the right speed for you. You will avoid the negative effects previously discussed on low calorie diets.
You will especially avoid living a hell during the last 30 days because you have not been able to start 3 months earlier … and resume everything after!
Remember that a good estimate of a realistic and safe weight loss rate should not exceed 1% of your total body weight.
3. Consider your initial fat level
A person with an already dry physique will need to lose fat more slowly to avoid the risk of muscle loss. Especially women because they have a basal metabolism that is often slower.
In contrast, a fatter person may lose more quickly without necessarily feeling the negative effects.
➡️ What is your morphotype? Ectomorphous, mesomorphous or endomorphous?
The biggest secret of your physical transformation is to “know yourself”!
Customize your training program, nutrition and lifestyle according to your physiognomy instead of blindly following someone else.
DO NOT COMPARE TO OTHERS!
Several physiognomic or genetic variables can influence the speed of your results:
- The speed of your basic metabolism
- The amount of fat cells
- The amount of muscle fibers
- The type of muscle fiber
- The length of the members
- Your digestion, your allergies and intolerances
- And blah blah …
Unfortunately, your genetic predispositions are not written in the sky. That’s why there are three types of basic body (morphotypes) to guide you in your weight loss steps.
A quick way to know which morphotype you are part of; observe how your body reacts when you stop training.
- Do you tend to get fat fast? -Endomorphe
- To easily lose your muscles? -Ectomorphe
- Or to maintain your muscles without taking too much fat for a while? -Mésomorphe
Obviously, you are rarely totally endo, ecto nor meso, you are a combination of two types.
Extreme ectomorphs do not have to worry about losing weight, it’s quite the opposite. So if you have an ecto addiction, you will lose weight easily.
If you have a mesomorphic addiction, you will usually have no problem with any weight loss diet. It will go at a good pace.
Finally, if you are more of an endomorphic type, you will have to be stricter in your diet and more intense in your training and cardio programs. More patient and disciplined in your weight loss. On the other hand, you will have the facility to take strength and muscle. Which can be advantageous in many sports.
That said, TA GENETIC IS NOT CASTING IN THE CONCRETE!
Your body changes as you make better decisions. It is these decisions that will make you reach your goals, not your genetics.
In fact, few are those who push their potential enough to get closer to the limits of their genetics.
The harder I work, the better my genetics
3. How to take action to lose fat
Congratulations, you have a realistic goal and a deadline.
Now, how do you go about reaching them ?!
To climb Everest, you must first cross several camps and even turn back occasionally. Otherwise you’ll never make it, or come back …
It is important to look at the top of the mountain from time to time in order to refocus and keep yourself motivated. But, the steps you will take will have to be planned at the beginning of each camp to get to the next one, in anticipation of touch the top.
Set small goals every month, every two weeks, or even every week. You will avoid being overwhelmed by the magnitude of the challenge by focusing on the top of the mountain. Splits it.
- Long-term goals: “your ideal body”
- Annual objectives
- Quarterly objectives
- Monthly goals (fat and weight)
- Weekly goals (fat and weight ratio or consistency of your steps)
- Daily goals (habits to develop and do every day: eat better, train, go to bed early …)
Then, plan the actions to get there.
But, be realistic! If your current plan looks something like this:
- Morning: 3 waffles with maple syrup, half a liter of juice.
- Dinner: A club sandwich with fries, a soft drink and an ice cream.
- Snack: A bag of BBQ pinotles and a bag of cheese curds.
- Dinner: A pizza or spaghetti with meat and a piece of cake.
- Snack: A bag of chips while listening to the TV …
Starting with a healthy diet overnight can be very difficult to keep … Maybe starting your steps by introducing a healthy meal every 3 days for example will give you more time to adapt.
Same principle for training. If you start the gym with a 5-day program of 75 minutes a week when you walk just 30 minutes, it’s discouraging!
You’ll get there faster one step at a time!
Establish your actions according to the time you have to train. As you do at work. It’s the same principle. Finally, schedule your actions in advance to avoid procrastinating or forgetting.
4. Keep track of your progress
During a long drive, your GSP will show you the quickest way to your destination. If you miss an exit, it recalculates a new route and saves you from wasting too much time.
If you had left without your GSP, it would have taken you longer to notice the wrong exit. What would have put you late …
In the same way, you have to take notes and keep track of your progress frequently. Do it with another person and you will double your chances of success!
Take your fat level at least every month, more often if possible. Adjust your actions every two weeks. Check if the weight you lost is indeed fat to assess the rigidity of your steps.
Example: Suppose the same woman as earlier, 180 pounds and 30% fat at the start. Its goal is to reach 20%. After 4 weeks, she is returned to 160 pounds, 26% fat. Here is where the 20 lost books come from:
Fat mass at 30% = 180 x 0.30 = 54 pounds
Fat mass at 26% = 160 x 0.26 = 41.6 pounds
Lost fat = 54 – 41.6 = 12.4 pounds
Lean mass at 30% = 180 – 54 = 126 pounds
Lean mass at 26% = 160 – 41.6 = 118.4 pounds
Lost muscle = 126 – 118.4 = 7.6 pounds
Conclusion: Losing an average of 5 lb / week, or 2.8% of her body weight, this woman also lost 1.9 pounds of muscle / week. His weight loss program may be a little too fast. She will have to consider adding some carbohydrates to her menu or reducing the duration of her cardio for example.
Note that a slight decrease in muscle mass during weight loss is likely to occur. The goal is to lose as little as possible. And, unless you are a beginner in training, taking it is utopian.
Losing so much muscle, or even taking fat would be better to be found quickly. Take notes, learn from your mistakes and correct the test pattern.
There is never an unnecessary mistake. These are just learning and the more you learn, the more you will be your own expert. The only real mistake is to not try anything …
So, to action !!
Your state of mind, the element to prioritize to succeed
Success is not about being better than someone else. Success is the peace of mind that results directly from the self-satisfaction of knowing that you have done your best to become the best you can.
Know how to eat to reach your goals, rather simple! Not easy to apply or avoid extremes by wanting to go too fast, but easy to understand.
Follow a bodybuilding program and do cardio, simple! Not easy to be always constant and not always to be well dosed, but simple to understand.
So what’s the problem? Why do so many people fail?
Because even if you apply the best practices in the 3 previous elements; nutrition, bodybuilding and cardio, you may miss something important: your mind!
Would you go into business if you were not sure of success? Much too risky, right?
If you believe, however, you will be ready to put the effort, because you will be certain that the light is waiting for you at the end of the tunnel. And suddenly, the accuracy of the other elements will not be so important anymore!
You will not have to look for the miracle diet or the perfect training program, you will naturally do what is best for you.
There, maybe you just want to jump to the next section, but I assure you that it is ESSENTIAL to your success!
The difference between knowing what to do and doing what you know
With this guide in hand, you’ll know exactly what to do. The problem is that like many others, you may forget to put yourself in action …
Maybe for lack of motivation, maybe time. Maybe you think you’ve tried everything, do not have the discipline you need to succeed. It’s easy to find an excuse even before you’ve done the first step mentioned above: SET A GOAL!
No need to have a PHD in nutrition to get healthy. Apply what you know now and adopt the right state of mind!
Adopt the right state of mind
black mask and white mask
This is where it gets interesting!
Adopting the right state of mind is not always easy. Sometimes the accumulation of failure makes it difficult to think that this time it will work.
Some people think that if they did not succeed the first time, it is because they do not have what it takes to succeed. As if success, you had it or you did not have it …
As if those in shape were lucky or had genetics. Maybe they are mesomorphic and everything is easy.
Yeah right, no merit …
In any case, if they sat on their couch eating potato chips, they would be soft and fat!
They have no more results WITHOUT EFFORT !!
If you think that any reason limits you, it is because you have a closed mind to develop you. You will not succeed without opening it.
If Oprah Winfrey was able to animate the most-watched program in the history of television and became one of the most influential women, having:
Lived a youth far from being pink,
been characterized as too emotional and not good enough for TV …
If Stephen King was initially rejected by more than 30 publishers for his first book that eventually sold more than 2.25 million copies in 6 months.
Do not you think it’s impossible to predict a person’s limits?
The only limits you have are the ones you impose on yourself.
An event, a failure, a character trait, a genetic predisposition do not define you unless you decide to do so.
Everything develops, everything is acquired. Just adopt the open mindset for your development and ask the right actions.
Do not limit your challenges, rather challenge your limits!
Take the example of young children. When a child falls while learning to walk, he is not discouraged by failure. He does not even think he’s failing, he thinks he’s learning. All he wants is to walk.
No matter what the effort, whatever the weather, he thinks he should do that.
That’s why it improves every day. He seeks to develop and he knows that he learns from his mistakes, difficulties he encounters.
If everything were easy, he would succeed. But, he would not learn anything that would allow him to become better!
You have the choice: you can make sure you succeed by staying in your comfort zone or you can become better by leaving!
The successful person is the one who will put the most effort into surpassing himself. The one who will want to learn. The one who will look for the challenges and the one who will not be afraid to fall to get better.
It’s not always the most talented athlete who finishes first, but rather the one who is most engaged in the process to get there!
Lack of motivation, lack of discipline, lack of time …
excuses do not burn calories
The most successful people are those who can bear the boredom of their repeated efforts every day, again and again.
Everyone lacks motivation one day or the other and even, several times a year! You’re no worse than another, just maybe less trained to resist. 😉
Why? Probably for two reasons:
# 1. You do not have a clear and precise objective, well determined. Or, quite important to you. (Go back to step 1)
A really good goal is not just about losing weight or the percentage of fat you want to achieve. He is the reason why you want to realize it.
“I want to have more confidence in myself.”
“I want to feel proud of myself, to feel like an athlete. To be able to follow my spouse in his activities. ”
“I wish I was not embarrassed to put myself in a bikini.”
“I wish I could play with my children and my grandchildren for a long time …”
IT IS EXACTLY THE TYPE OF OBJECTIVE THAT WILL KEEP YOU MOTIVATED! For which you will hold the blow in the difficult moments.
With such an important goal for you, your efforts will be as natural as getting up to work to feed your family.
# 2. You are not in the right state of mind. You see it all as a mountain instead of going one step after another. You run the risk of failing an exam that you have never attended … Do not skip steps!
Successful people cling to their goals and do not let their emotions run their actions!
Find the trust
i can not do it cut for I can do it
No matter how many times you tried, you did not have the right tools in your hands. You just did not try the right recipe for you. You did not have the right state of mind.
Sometimes you just have to believe in yourself. To see you get there, to visualize that you are already there. To think and act as if you were there.
Finally, to constantly repeat that you are not able, that your genetics is not made for that or that you just do not have the will to achieve it, certainly does not help!
Your body responds to all the messages you send to it. If you always tell him: “I’m not made to lose weight. I’m cowardly and tired … “Your subconscious will work with you in that direction.
Do not wonder why you’re struggling to resist this chocolate bar, or be consistent in training! You program yourself to do it!
Replace those thoughts with something more positive, believe it and you’ll see the difference!
I lose fat every day a little more,
I do what I have to do to succeed,
I am unstoppable,
I can do it …
Weight loss diet, second element
weight loss plan
Adopt a bad diet and you completely sabotage your results in training. Make the right choice and the rest becomes easier!
Step 1: Have a healthy diet
We do not put the cream on a cake before making the cake.
Before learning what a calorie is, how to count and plan your menu as a result of your caloric expenditure, learn to eat healthy.
Making the right food choice will make the biggest difference initially.
How to make the right choice of foods?
Eat as natural as possible. But, you are entitled to cooking 😉.
The less a food is processed, the more you can recognize its original shape, the better! Well, obviously a crushed natural food keeps its nutritional value, but chips of potatoes or vegetables, no!
Eats whole foods, fruits rather than their juice, whole grains (oats, brown rice or basmati, quinoa …)
Avoid sugary drinks: soft drinks, energy, fruit juice … As well inject yourself with direct sugar in the veins!
Varies your diet = “eat a little bit of everything”.
Eat a lot of vegetables. Eh yes.
Consume some fruits,
Avoid all forms of sugar and foods that contain added sugar (in their list of foods): syrups, small white or brown granules …
Avoid compound foods that contain artificial ingredients (acesulfame potassium (or acesulfame K), aspartame, sodium nitrite, also known as sodium nitrate, partially hydrogenated vegetable oils …)
Moderate your alcohol consumption, it’s not your party every day!
Wood a lot of water …
Basically, if you eat 90% and more by following these few guidelines, you can consider your diet as healthy! 🙂
Bravo! You graduated and are now ready for the second stage.
Step 2: Understanding the macronutrients
full of thumbs up
Protein, carbohydrates and lipids. Everyone has their roles for the proper functioning of the human body and their usefulness for fat loss:
Protein stimulates your metabolism,
Carbohydrates give you the energy to lose weight,
Lipids or good fats help you eliminate excess weight.
What is a protein, a carbohydrate and a lipid,
What foods contain them,
What foods should you prioritize and which ones you should avoid
As well as an idea of the quantity and size of the portions to consume every day.
Infographic on how to eat well
Step 3: Know how to calculate calories
apple on a book
If you follow Steps 1 and 2 with the portions suggested in the infographic above, you will probably be 90% closer to your goals.
However, if an excess of fat refuses to allow you to have a flat stomach, you must learn to be a little more accurate and count calories.
You can be a very good cook to the eye. But, a real chef always measures his ingredients. 😉
WomanFit Nutrition Program
Do not want to worry about calculating calories? I understand you! That’s why this FemmeFit food program offers you quick and easy ways to build your menu. Including typical food plans (according to your food preferences: everything, veg, vegan …) and recommendations to adjust it for you and your goals. Get there here.
The following information may still be useful for understanding how this program works.
➡️ What is a calorie?
A calorie is what you would always like to see zero!
In other words, it is the unit of measure used to define the energy provided by the food and that used by your body. Although it is imprecise, it is the most useful unit for constructing an adapted food plan.
The more you spend, the more you have to get your food. The more you eat, the more you have to move to spend … Otherwise, the naughty turn into fat and go hide in the places you hate.
Of course, calories are not the absolute measure for planning your menu, but they are a good place to start.
➡️ How to calculate your calories per day?
do calculations on paper with a calculator
Since not everyone wears the same shoe size, you have to calculate your own calorie demand, the one used for your diet.
The formula of Mifflin St-Jeor is the most accurate formula despite its inaccuracies … It is the one used by the following calorie calculator. However, the formula of Aragon is simpler and faster to use:
MB (basal metabolism) = 25.3 x lean body mass in kg = 11.5 x lean body mass in lbs.
Your lean body mass = your current weight x (100 – your body fat percentage) / 100
Your total energy expenditure per day = your MB x your physical activity factor:
Sedentary life: little or no exercise = 1.2
Slightly active life: a little exercise, between one or three times a week = 1,375
Moderately active life: moderate intensity exercise, three to five times a week = 1.55
Active living: high intensity and / or heavyweight exercises, six to seven times a week = 1,725
Really active life: exercises with really high intensity and really heavy loads, twice a day = 1.9
For a quick approximation, the following hold values may also be suitable.
Average amount of calories per day
Women: 2,000 – 2,200 calories
Men: 2,700 – 2,900 calories
➡️ What to do with his calorie demand?
Once the calorie count is calculated based on your current weight and your level of physical activity, you will have to:
# 1. Reduce to create a calorie deficit of 10 to 30% (maximum!) Of this calculated value (do not go below 1500 calories per day). Go gradual to not find the gap too difficult. Take the time to analyze your reactions. The best approach is to reduce your calories / day from 100 to 200 every week to allow your metabolism to adapt.
# 2. Spread through the macronutrients according to a ratio of 30 to 40% carbohydrates, 30 to 40% protein and 20 to 30% lipids.
Example: A woman whose weight loss energy expenditure is 2000 calories could divide these calories according to the following proportions:
Thus, its quantities would be:
30% of carbohydrates = 2000 x 0.30 / 4 = 150g
40% protein = 2000 x 0.40 / 4 = 200g
30% of lipids = 2000 x 0.30 / 9 = 67g
For a total of 2000 calories
What is the ideal percentage of each of the macronutrients?
percentages from 10 to 100%
There is no real answer, because there is no real diet for everyone. It’s up to you to find it.
Your type of physical activity, the intensity, the duration, the frequency, your intolerances … are what will help you to determine it.
However, tell yourself that it is not necessary to suffer by completely eliminating a macronutrient from your life!
At first, transform your physique by keeping your ratio of proteins, carbohydrates and moderate lipids.
Percentage of total calories for each macronutrientPercentage of total calories in carbohydrates:
Very high: 65% and over
Very low: 25% and less
Percentage of total calories in protein:
Very high: 45% and more
Very low: 15% and less
Percentage of total calories in fat:
Very high: 40% and more
Very low: 10% and less
You will become extremist the day you have managed to eat healthy for over a month and you only have a few pounds to lose … Not your first day of diet!
Step 4: Refine your balanced food menu
More than a step before having your food plan finally ready! Do not lose hope…
From the number of grams of each of the macronutrients, it remains only to distribute them during the day.
Here are some things to remember when it comes time to plan your menu:
- Spread your proteins throughout the day. (Here are some quick and easy chicken recipe ideas)
- The timing is important too! Consume the majority of your carbohydrates before and after your workout, along with a good serving of protein, for more energy and better recovery.
- Consume good fats at every meal.
- Do not go hand on vegetables. Vegetables are at will! But, not potatoes or corn …
- Eat preferably 4 to 6 meals a day. But, go with what best suits your schedule and which satisfies you the best. Studies are divided on the ideal number of meals.
- Although the results of studies are also shared in relation to the importance of breakfast, lunch is always a safe option. In either option, however, avoid replacing it with a juice or liquid drink without fat, protein, or fiber.
- Eat before going to bed? Some say that the digestive system slows down when going to bed. That it is better to eat according to the natural cycle of the day … These are, details less important than all the rest discussed here. If it is not recommended to eat at night, it is because of the fact that for most people it is an extra meal. Often too, their food choices are much less controlled. They end up in surplus calories. If you follow your diet, eating one of your meals late at night will not have a big impact on your line. Unless he keeps you awake …
➡️ Step 5: Review and adjust your diet plan
Warning warning! The risks of losing weight are imminent with your new diet plan.
Just as you will need to adjust your belt loop frequently, you will also need to adjust your plan. Because your calorie demand initially calculated takes into account your weight. If it changes, your energy expenditure too.
Suppose you weigh 50 pounds less in 4 months. If you do not adjust your expense, it will take into account the energy required to maintain that extra weight. Since you do not have it anymore, you will consume a surplus in calories. Which may very well be the reason for a weight loss platter.
Analyze your fat loss results (or muscle discussed above) every 2 weeks or at least every month. Adjust your calories at least every month too.
If you do not take your fat percentage as often, you can also use this calorie adjustment system that does not take it into account.Cas 1. If you do not lose weight or lose less than 1% of calories your weight per week and would like to lose fat faster:
- Decreases up to 300 calories from your menu (without going below 1500 calories). If you can not cut more or do not want;
- Increase your cardio (while continuing your muscle training.)
- Then, recheck in a week.
Case 2. If you lose weight too fast or more than 1% of your weight per week:
- Increase your calories from 100 to 200 depending on the severity of your weight loss.
- Decrease the duration of your cardio.
- Then, recheck in a week.
Case 3. If you lose at a good pace (1% of your weight per week): Continue well and check in one or two weeks! 😉
Continue to calculate everything frequently until you reach your goal. After that, you can go back to a diet composed of the number of calories of maintenance according to your new weight.
➡️ Step 6: Reward yourself with 1 carbohydrate meal per week
We are talking here about 1 cheat meal a week, not 1 every day …
But, take it! It is necessary.
Whether it’s for your mind or your physique, you need it. Knowing that a reward is hearing you and that you will be able to afford the forbidden foods you love so much will help you keep going all week. Otherwise, you will always feel the urge to cheat …
In addition, in times of calorie deficit, a good dose of calories will stimulate your metabolism. This will prevent your body from becoming accustomed to your stricter diet. When you return to a normal level, you will not suffer the effect of yoyo often observed among subscribers of low calorie diets.
Well, you deserve a relaxing week!
Obviously, the excess has no place either. Although some people can go out with a full day of junk food, few are there! These people are probably already very dry too, so they are not trying to lose weight.
A good meal would be more logical to avoid taking back all that lost fat. A good way to estimate the size of this meal is to not exceed 10% of your total calorie consumption for the week.
Example: A woman who has a weight loss plan of 2,000 calories a day can afford a cheat meal up to:
7 x 2000 x 10% = 1400 calories
This meal also includes calories consumed in the form of alcoholic beverages or not. This can quickly increase your allowed amount.
On the other hand, if you prefer to reward you with smaller treats more often during the week, divide that number in half. You will have two small, permissive meals during the week.
Go with what you are most comfortable without feeling guilty every time. Choose the option that will allow you to be strict the rest of the time.
The importance of good hydration
What allows the mottons to pass from your piping to the sewers? And, what allows a tree to grow instead of completely drying out, dying and even catching fire?
Wow, good answer: it’s water!
Same thing for your internal piping … The proper functioning of your vital organs and your whole body.
Drinking enough water is as important as your diet for:
Feel good during physical exercise, do not just want to collapse.
Achieve better cardiovascular performance and capabilities
Improve your muscle recovery and avoid having the impression that a truck has passed you on the body …
Regularize your temper,
Ensure the transportation of nutrients,
Lubricate your joints, feel less rusty.
Promote digestion; do not want to be constipated!
Allow proper brain function … helloooo!
Without water, your body will not work properly.2
When you’re dehydrated, long before you feel thirsty, your physical abilities are already suffering.
A water loss equivalent to 1.5% of your body weight can reduce your strength by more than 6%.
A loss equivalent to 1.5% of your body weight can be less than 1 hour of training where you sweat a lot.
➡️ How much water should you drink?
water bottle and apple shoe
The amount of fluid composed of more than 90% of water that you should consume every day varies according to several factors such as your height, your level of physical activity, the climate, your work …
In general, good consumption would be around 1.6 liters of liquids for women. In addition to the water contained in food.
Bring a bottle of water with you to drink at least two liters during the day. Your coffees, teas and drinks are included in this figure, but watch out for the diuretic effect.
According to the Montreal Clinical Research Institute, it is also recommended to drink 400 to 600 ml within 2 hours before physical activity. Then, about 75 to 150 ml of water every 15 minutes during it to avoid muscle wasting and heat stroke.
Drink at least 75 to 150 ml of water every 15 minutes of physical activity.
The weight lost during a workout is most definitely water. Drink the amount of water in ml that you have lost in grams to improve your recovery.
Do not wait to get thirsty, it’s a very bad indicator. The dark color of your urine and the strong smell of the morning on the other hand indicates very well your degree of dehydration … Wood of the water while getting up to rehydrate you.
Wood before a meal to fill your stomach and prevent you from smoking.
Anyway, you can not take too much water. Fatal risks are extremely rare, if not impossible, outside the world of endurance sports.
Spending the day on the toilet is not desirable either … Find a happy medium! 😉
Cardio training to burn calories, third element
The secret of weight loss is to burn more calories than you consume.
Initially, eating less and better will bring you the biggest changes.
But, it’s like storing your car under cover during the winter.
You can lose weight without doing any physical activity. But, you will not lose weight so fast.
You can become healthier because you eat better. But, it will not be enough to get in shape.
Losing 50 pounds will help you climb the office stairs more lightly. But, you will not have more stamina to do it …
If you never drive your car, you never burn the fuel tank. It becomes rusty. She is left with mechanical problems. Then, it just does not start anymore …
To improve your fitness, you also need to move!
Not only will you lose weight faster, but you’ll be in better shape. You will have more energy, more endurance and a better body composition. Then, the benefits do not stop there!
Done correctly, cardio training can:
Double and even triple the speed of your weight loss,
Improve your physical appearance,
Stimulate your metabolism,
Improve your health,
Make you feel better in your skin!
Incorrectly done, you can suffer from metabolic problems, loss of muscle mass, joint pain, exhaustion …
Beating your car may not be the best way to maintain your car …
Here’s how to get the most out of the benefits of cardiovascular training without the negative effects.
What are the best cardio exercises?
First and foremost, do not bother crying when you see one of these stationary machines … there are other ways to make cardio much more motivating and effective!
The golden rule here is to find an activity that appeals to you and that makes your heart work between 65 and 85% of your maximum heart rate (FCM). FCM = 220 – your age
65% -70%: Light moderate intensity cardio
70% -75%: Cardio moderate intensity
75% -80%: High Moderate Cardio
80% +: High intensity cardio
Example: For a 35-year-old woman, her heart rate should be at least 70% of her FCM. Is:
0.7 X (220 – 35) = 130 beats / minute
In other words, your breathing should be stronger and AT LEAST such that you have trouble talking in the normal way.
Although all physical activity matters, if you do not fit in this aerobic zone, you no longer talk about cardiovascular exercises for weight loss.
In this sense, the definition of cardio exercise would be any activity involving the use of large muscle groups, including the legs, and raising your breathing and your heart rate in its aerobic zone.
The choices are so many!
Physical activities of cardio
Jogging & Running
Stationary machines: the rower, the treadmill, the bike and the stairs (stairmaster)
Training circuits with little or no rest between sets and using exercises without or with weight.
The WOD portion of Crossfit workouts.
Other aerobic activities such as spinning, zumba, step …
Varied! Do 45 minutes of one exercise one day, 45 minutes of another the next day. Or do 3 times 15 minutes on 3 exercises.
Are you running out of time? Find some!
Your health, your well-being and your waistline will thank you!
The best exercise for weight loss is the one that will allow you to burn the most calories with the time you have.
Lose more fat in less time with high intensity interval workouts
Too busy to spend 1 hour on the stationary bike? Or just do not want to …
Burns more calories in less time by increasing the intensity!
high intensity rowing cardio
However, the more the intensity increases, the more the maximum duration decreases …
Did you know that cheetahs can reach up to 115 km / h? The problem is that they can not maintain it on more than 300 to 400 m, about 10 seconds …
Very powerful, but certainly not enough to make him lose weight!
This is how high intensity interval training can become interesting for you. They allow you to reduce the duration of your session while burning as many calories because they are very intense. They also allow you to keep going long enough to be optimal for your weight loss.
The most wonderful of these workouts is that they not only burn more calories in less time, but also after exercise.
Because the post-combustion effect of oxygen is stimulated the higher the intensity and duration of an activity are high. More calories are burned even after exercise!
How much cardio workout is good for losing weight without losing muscle or getting limp?
time his jogging
The frequency, duration and intensity of your cardio training depends mainly on how fast you want to lose weight. Of course, of your schedule too … There is a compromise to be made.
As there is a compromise between the speed at which you want to lose weight and the speed that allows you to do without losing muscle tone …
Ok, so what are the good frequencies, durations and intensities of cardio training to get maximum results with minimal risk?
➡️ Cardio workout: Frequency, duration and basic intensity
To take advantage of the effects of cardio on your health and your physical condition, you should at least respect this frequency and duration.
Basic frequency: 3 cardio workouts per week
Duration: at least 20 minutes at moderate intensity
It’s a great start if you start with shorter workouts.
However, in terms of weight loss, even if you burned 20 calories / min with a popular workout of 5-7 minutes … well, “you know …” these are not the most effective …
Hey, have you ever tried to maintain 20 calories a minute ?! You will try on the rower see … 😉
➡️ Cardio workout: Optimal frequency, duration and intensity for weight loss
To increase the speed of your weight loss, you should also increase the frequency and base duration by almost double.
Optimal frequency: Between 4 and 6 cardio workouts per week
Optimal time: Between 40 and 45 minutes at moderate intensity or about 20 to 30 minutes at high intensity (or intervals)
You will double your speed of weight loss!
Of course, if you increase the intensity, for instance by intensity intervals, your sessions may be shorter and burn as many calories. Including 15 to 20 minutes for high to very high intensity activities.
➡️ Cardio workout: Maximum frequency, duration and intensity to avoid the risk of muscle loss
By respecting the frequency, the duration and the optimal intensity, the tone should not be a concern. Obviously, this takes into consideration that you train as muscularly.
On the other hand, if your cardio volume is more like that of an endurance athlete or a marathoner, you risk compromising your strength and lean mass.
High volume endurance training with a low carbohydrate diet can be catabolic. Even more severe metabolic problems than the starvation diet alone can occur.
It is therefore not advisable to exceed certain durations or frequencies.
Maximum frequency: 7 cardio workouts per week
Maximum duration: 60 minutes at moderate intensity or 2 sessions of 30 minutes at higher intensity dispersed during the day
➡️ Cardio Workout: How to find your frequency, duration and intensity?
Finally, to ensure you enjoy maximum benefits and a minimum of risk, increases the frequency and duration of your cardio sessions gradually. Then, frequently check where the weight loss comes from.
You will know if you lose muscle and if you have to decrease or if you can increase your cardio level.
It’s the same principle for beginners.
Too many people do too much at the beginning and find themselves exhausted or injured because their body has not had time to get used to it.
Starts with sessions following frequencies, durations and basic intensity. Increases gradually until reaching maximum speeds if that is your goal.
But, come on for several months. Give yourself the chance to adapt. So, you’ll have the hang of it to achieve your goals.
In this race, it is better to be the turtle than the hare. 😉
Many people believe that fasting allows you to go directly to fat stores rather than using glycogen stores (carbohydrate in the liver).
This method has long been controversial and is still debated.
The main concern is the loss of lean mass. At moderate intensity and with a few amino acids (BCAAs) during activity, fasting cardio should not affect muscle mass. But be sure to have a good protein meal soon after.
The second source of concern is the level of energy. Many testify to feeling mentally better and physically more powerful with something in the stomach.
As this method is not fully proven and it is a detail in the process of weight loss, so it is according to your preferences.
If for you it is easier to train fasting first thing of the day, take into consideration the intensity of your training.
If you’re lifting heavy weights, working in strength or power, or doing high-intensity cardio, it may be best to consider putting something in your mouth just beforehand to keep your performance low. It can be as light as a protein shake with berries and a measure of BCAA during your workout. And take your real lunch after your workout.
If you only have moderate or low intensity cardio, do not worry about losing muscle. If the activity is prolonged, you can still add some amino acids (BCAA) while it is running.
Finally, say that if you run out of energy to put the intensity that you should put during your exercise, you will burn fewer calories too. So, if your goal of training on a fasting basis is to burn more fat, but you put less intensity because you have no energy, well it is canceled!
Strength training and muscle building, fourth element
muscular woman flexing her back bicep
Losing fat without gaining muscle means becoming a smaller version of yourself …
Without muscle training, you will not improve your body composition. You’ll lose weight, be more fat in your clothes, but you’ll just end up with a smaller version of yourself …
Do you really want to become a little soft?
As long as you put all your efforts to lose weight, why not spread them to become more firm and defined!
No need to become Miss Olympia, but having some muscle shapes and definitions is certainly more appealing than a bunch of bones. What do you say?
Cardio training is important to create a higher calorie deficit. However, if you have to choose between cardio and muscle training, the last one will bring you more results in the long run.
Cardio is like your job. The more hours you put in, the more money you make. If you do not work, you do not win. In this case, you burn calories or you do not burn calories.
Bodybuilding is like your RRSPs or investments. If you regularly put money in, it continues to fluctuate even when you do not put it. In this case, if you work to increase your muscle mass, it will continue to burn calories even at rest.
You burn calories during bodybuilding, but also at rest! Especially since increasing a little intensity, you can also work your cardio through your muscle training.
Thus, if done well, muscle training accompanied by a good diet can be more than enough.
Want an effective programming that works your muscles and your cardio ?! WomenFit training programs include intense fitness and strength training sessions, as well as high intensity interval cardio sessions such as those outlined above. To burn more calories during, but also after your workouts.
The importance of bodybuilding in weight loss
Whatever your hesitation, I strongly recommend that you do muscle training for several reasons.
Because it is the most effective at changing your body composition and your physical appearance.
Why bodybuilding is important?
It allows you to burn a lot of calories. It’s even possible to spend more energy on a workout than with a cardio workout. Especially if you perform muscular construction exercises with high energy demand (squat, lunges, rows, presses, deadlift …).
It boosts the metabolism after training for several hours to help burn more calories.
Microfissured muscle tissue during training also requires a lot of energy to be repaired. It is the same for the construction of new muscular masses.
That says a little more muscle mass also says a higher basic metabolism. In other words, more energy is needed to keep you alive and intact even at rest.
The benefits of bodybuilding on health
Reduced risk of osteoporosis,
Reduced risk of cardiovascular disease,
Increased self-confidence, we like that!
Prevention and improvement of depression as well as moderation of mood. It makes you smile! Your boyfriend will like that …
Improved physical and mental strength, muscular endurance and athletic performance.
Attenuation of the signs of aging. Wow, you stay beautiful longer!
Improvement of body composition,
Better posture, balance and reduction of back pain … 7
Basically: You’re beautiful, you’re fine and you’re capable! 😉
Training program to see his abs
a woman and a man doing deadlift
Your muscle training to be really effective should primarily focus on improving your body composition. In other words, to build, strengthen, strengthen and define your musculature.
You will create a machine to burn calories!
Especially as increasing your intensity and decreasing your rest time between sets, you will work your physical abilities in full. Strength, muscular endurance, cardiovascular capacity …
However, be careful not to change your muscle training so that it ends in cardio circuit.
The cardio circuits are great for your cardio workout. They usually use lighter weights because you have to do more repetitions and many exercises without stopping. Which makes them unsuitable for PTO and muscle mass (tone).
If you want to optimize your weight loss by keeping the maximum benefits of your muscu programs, modify them as follows:
The same number of repetitions per exercise, but do some in superset or triset (2-3 exercises after each other without stopping between the two, only after the two).
Rest periods between 30 and 60 seconds between sets, no more.
Or, add at least a strength and / or power portion before your workout or cardio. This is the principle of most courses in functional training.
➡️ Work in progress
bodybuilding weights in progression
Always looking to progress.
Put on heavier than last time.
Do one more rehearsal.
Do it in less time …
You will see more results as well. Even if the progression is slower after a few months or years, every little progress counts.
Some days just will not have it …
Do you think Wayne Gretzky has always improved his shots from one time to the next without having a bad one?
The important thing is the overall progress!
In an ideal world where you would just have it to do … The best option would be to separate your bodybuilding training from the cardio one.
If your cardio is a weight training circuit, do it on different days.
If you are doing high-intensity or continuous-intensity cardio at moderate to high intensity, keep your body weight during the day. Especially if you make legs.
Well, maybe you have three children. Perhaps you also work long hours of days and nights. You have two dogs … single mother studying … trying to have a social life … far from the gym … or all this together! So, maybe you can not do your cardio and your muscu in two blocks!
Prioritize your bodybuilding and do your cardio AFTER. The opposite will affect your bodybuilding performance. In addition, doing your cardio when your metabolism is already activated will make you burn more fat still. 😉
You can also download this free women’s bodybuilding program and view these 8 30-minute home trainings.
Dietary supplements for weight loss and fat burners
No supplement is thin for you!
Some can however support your steps to lose weight.
An Omega 3 supplement: By balancing your fatty acids, you will help reduce your inflammation and improve your insulin response. Thus, you will eliminate more easily the excess weight. This supplement should be first on your list for the reasons stated in this article.
A multivitamin: This can help balance your ratios as you adjust better eating habits or supplement (not replace) your diet on a regular basis. Multivitamin can promote your resistance to stress, support your immune system, promote recovery and improve your overall health.
BCAA can also help weight loss by having an anti-fatigue effect during physical activity and thanks to its glycogen preservation effect. In periods of intensive training, BCAA and glutamine may also help muscle recovery. Powdered protein and BCAA can also help reduce muscle catabolism.
Vitamin D, if you do not have enough: Vitamin D deficiency is also a frequent source of psychological problems leading to a loss of motivation in training.
Caffeine can also be a good ally. In pill, energy drink, coffee, tea … No matter how you take it, caffeine can help you by providing a boost of energy and boosting your metabolism. But be careful not to overdo it. In large quantities, caffeine can be more harmful than useful. Maximum is 200 mg once and 400 mg daily.
Finally, the most effective fat burners are probably those that cut hunger and have stimulating components. In the latter case, consuming coffee will cost you less … In any case, they usually work because you change your lifestyle at the same time … 😉
How to break a weight loss plateau (Advanced Tips)
After several months climbing the endless steps of the Chinese Wall, you finally see the summit in the distance. At the moment when you have hope of achieving it, your vision seems to lengthen with each new step. You are now in a vacuum for a few weeks or even a few months.
There are so few left. How can you do it?
You follow the same diet plan, the same training program and you do so much cardio. The weight loss that was going well has stopped until now.
Nothing moves on the scale …
That’s why many give up without realizing that they are so close to the goal.
I assure you, NO way is perfect. There will be good weeks and bad ones. You will encounter longer steps, sometimes walls. It will not be because your metabolism has slowed down or you have a problem with glands or hormones … Everyone goes through it, but not everyone knows how to react.
How to lose weight in front of a tray
break a wall to reach the target
➡️ Step 1. Ask yourself questions.
“Have I really followed my weight loss plan lately? Did I take extras at meals or between meals? Did I do all my workouts as usual? Did I put the same intensity? Did I skip a day? Have I exaggerated on my cheat meal? ”
If you have changed anything, there is no point in lying to you. At this point, the details can make a difference.
➡️ Step 2. Note everything you eat. Note also the quantities.
Too much good food can also be the cause of your tray …
Most people who try to lose weight say they eat fewer calories than they actually eat.
It’s going fast calories!
Do you honestly follow your diet to the letter?
Maybe no and that’s what you want … So, do not be surprised to hit a wall!
But, if you say yes, did you count the spoonful of Balsamic Vinaigrette PLUS that you put in your salad?
These 2 squares of dark chocolate with the little walnut handle because you had a munchies?
Orange juice with your lunch at the restaurant. You took the health plate with cottage, fruit and a bagel. Ah, what bagel !?
Here! Today you took 580 more calories …
1 C. balsamic vinaigrette = 120 calories
2 squares of dark chocolate = 120 calories
10 almonds = 130 calories
1 small orange juice = 80 calories
1 bagel multigrain instead of 45g oatmeal = 320 cal. – 190 cal. = 130 calories
Each of these elements looks so harmless when you put them in your mouth …
However, 120 calories here and there 130 and here we are at 580 more calories at the end of the day. Three days a week like this and you’re half a pound more!
➡️ Step 3. Be more strict … and go for more support.
no to french fries
Most people do not realize how hard it can be to lose weight. They have sold fast and easy diets, but in reality, it takes them a lot more time and effort …
I may be farting your bubble, but losing weight effortlessly, IT EXISTS ONLY IN YOUR DREAMS!
That said, YOU ARE CAPABLE!
Stay positive, redouble your enthusiasm and stay focused on your goals. You will get there.
Get more support from a friend or your spouse, to help you be.
Finally, if these first two steps do not reveal the cause of your plateau, other reasons are also possible.
Can not lose weight? Physiological reasons
If you follow your weight loss program perfectly, unfortunately you can not improve on this level anymore … Your body has probably adapted. But, that’s a good thing. 😉 I explain you.
Now that you’re driving in Smart rather than in ten-wheelers … You consume less energy.
Your caloric deficit that was high in the beginning is less so today …
Because you are more fit and lighter, the same exercises at the same intensity do not have as much impact on your weight loss.
That’s one of the reasons why the more you lose weight, the more difficult it becomes to lose more.
➡️ Step 4. Check that your food plan is suitable for your new weight.
Example: The last time you changed your eating plan, you were a 180-pound, 165-cm woman, and you were already practicing 4 to 5 times a week. Assuming a 15% deficit, or 358 calories, your diet plan takes into account an energy demand of 2025 calories / day.
Today, you weigh 140 lbs and nothing else has changed. The only problem is that you are now at 2103 calories / day to maintain your weight. Thus, you have only 100 calories in deficit.
Not to mention that your body has adapted to the physical exercise that you do …
➡️ Step 5. Adjust your eating plan to your new weight.
But be careful, now that you are close to your ideal weight, the deficits must not be too strict or too long!
You absolutely do not want your body to adapt to this diet. You risk not being able to return to a normal diet for your weight without gaining weight … Remember the yoyo effect of low calorie diets!
➡️ Step 6. Introduce more calorie-rich days.
To avoid this happening, introduce one to two days a week at higher calories. These days may have the equivalent of your demand for sustaining energy.
Thus, you will lose fat during the days that are in caloric deficit. You will stimulate your metabolism during these 1 to 2 days of maintenance. You will avoid adapting to a diet too low.
Finally, if it’s been a few months since you were on the same calorie deficit diet and you’ve reached a plateau, try a week in calorie maintenance or higher (10%).
Whenever you are strict about your weight loss program, you can follow this method. Take a maintenance calorie week after 5 to 6 weeks of deficiency, to boost your metabolism. Or introduce 1 to 2 days (high calories) from the start.
➡️ Step 7. Take a week off.
calendar with X over several days
If after several weeks of work, you need a vacation to return productive, tell yourself that your body too!
Sometimes, after a few months of intensive training, your body simply needs rest. Take a week to do more relaxed exercises and if you suspect you are overtraining, a full week of rest may not be a bad idea. 😉
Rest and especially sleep more. It is during sleep that your body is rebuilt. So you need it too.
During periods of rest, whether at the food level or training, it is possible that you take a little weight. Do not be alarmed and put your scales aside for a week or two. This small weight gain is necessary to continue to lose.
In any case, it is often more water retention than anything else. You will easily get rid of it when your metabolism has returned to fat burner mode following this respite. You will also be mentally rested and ready to put the effort.
➡️ Step 8. Repeat all steps 1 through 7 each time you reach a plateau.
Congratulations! You are now recognized as “your own expert in weight loss” and qualified to succeed!
Grab your pdf version so you can easily refer to it.
To succeed your weight loss for good!
And now that you know exactly what to do, will you do what you know ?!
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