Everyone who is not lucky to gain weight wants to get rid of excess weight. And, of course, I want fat mass not to leave. Of course, you won’t be able to avoid losing a certain amount of muscle, but it’s quite possible to use up a lot of fat. So how to burn fat?
In general, there are only 3 articles of fat consumption: for main metabolism, for physical activity and with milk in a nursing mother. The third method is difficult to use for weight loss, because nursing mothers generally do not recommend diets and fitness. Therefore, we concentrate on the first two articles of consumption.
So, a certain amount of fat can be spent on basic metabolism (as well as a small amount on the digestion of food). The main exchange means all those processes that occur in the human body when, roughly speaking, it does nothing. Under conditions comfortable for the body and in a state of emotional rest. Even for such a state, the body needs energy. And he can take it from the stored fat. How to burn fat so that energy goes to the main exchange?
The body will take energy from fat only when carbohydrates and fats from food run out. It is in that order. First, carbohydrates are burned, then food fats, part of the energy can be taken from proteins (if there are a lot of them), and only then it comes to body fat. Moreover, the numbers of the main metabolism are not so high, they depend on dry body weight (that is, body weight without fat), on average, this value is from 1100 to 1500 kcal.
To lose 100g of weight per day (3kg per month), you need to eat 770kcal in 24 hours. So if you count only on the main exchange, you will have to eat only 330-730 kcal. Such a strong reduction in nutrition will inevitably lead to a decrease in basal metabolism. Calories for 200-300 on average per month of work on yourself. Obviously, fat loss will slow down. There is experimental evidence that the basal metabolic rate may drop to 500 kcal or less. Is there a way out of the vicious circle? Yes, and quite famous - the introduction of physical activity.
This second article just saves those who are losing weight who are concerned about how to burn fat. If one diet for weight loss was enough, there would not exist an extensive fitness industry. However, without a diet, fitness is ineffective for losing weight. However, even if you eat as much as you want to do physical exercises, physical fitness indicators will increase, the number of muscles will increase, and gradually the amount of fat will decrease. If you do not expect immediate results, even fitness without a diet works. However, how to burn fat most effectively? It is necessary to combine diet and physical activity.
The number of calories eaten should be about 1200-1400. This is a lot if you distribute them 4-5 times evenly, you will not feel severe hunger. Forget about the six-hour rule - eating after this time is possible and necessary. But there should be no carbohydrates in this meal. But boiled meat, low-fat cheese and low-fat cottage cheese can be eaten. Some ask, “How to burn fat with certain foods?” Have to disappoint them, foods that burn fat do not exist. But the energy consumption for digesting food is greater if it contains a lot of proteins. But this percentage is not so large that you could seriously count on it.
When calculating, we did not take into account the amount of energy that is spent on everyday physical activity. This figure can be very different for people of different professions, but you should not believe the calorie consumption tables compiled by Soviet nutritionists. The numbers there are overstated for so many professions. And these figures can fluctuate very much on different days, so they cannot be used for systematic calculations.
The best exercise for losing weight is running. This is the maximum number of calories consumed in a minimum of time. If the condition of the heart and knees allows, be sure to run. The flow rate can be determined by a simplified, but fairly accurate formula. Multiply body weight by kilometers traveled. Your goal is at least 400 kcal per day.
How to quickly burn fat? For emergency fat loss (not weight, but fat), a combination of prohibitive power loads with at least two hours of cardio load per day will be required. Nutrition should be purely protein, but not excessive. For this, protein shakes and low-fat cottage cheese are suitable . Such an "extreme" can last no more than a week.
How to burn fat and say goodbye to him forever? You need to love sports for life and limit high-calorie goodies once a week. And everything will work out. Remember where the sneakers are?