As in any other area of life, also in reducing body fat, if you want to succeed, you must plan your activities ahead of time and then follow a specific plan. In this article, you will learn the 10 commandments of successful fat burning. If you conscientiously follow them, you will certainly see surprising results.
- You will plan ahead
This is the simplest and deepest commandment. To succeed in every area of life, you must plan ahead. Plan what to eat, plan when you do shopping and what to buy, plan, when you will cook and how long you will be prepared meals.
- You will eat “clean” food in 90% of accidents
A diet that is 100% effective is effective, but it can lead many to madness. Therefore, it is better to enjoy your favorite meal from time to time, such as a wheat roll with butter and cheese, burger, pizza or ice cream. You have 10% available for this type of food.
The important thing is that you do not feel bad about eating unhealthy foods thinking that you’ve broken your diet. Many people have remorse, start starving and running to burn calories. Remember, however, that this is part of the plan. If we do math and assume that you eat 4 meals a day, 7 days a week, which gives a total of 28 meals. 90% of 28 are about 25 meals consisting of clean food and 3 meals in which you can eat what you want as part of the planned calorie diet.
- You will include protein in every meal
The protein is very filling. It helps in the repair of damaged muscle tissue and effectively promotes regeneration. Increasing the supply of protein during the reduction is a wise move.
It is worth ensuring that the protein is present in every meal during the day in an amount not smaller than 20 g.
- You will be lifting weights
If you want to achieve a perfectly sculpted body, you need to introduce some kind of resistance training. Cardio is not enough, so if you walk and run and think that it is enough to transform your body, then know that it is not. Any type of sensible resistance training will help you achieve your goal.
- You will include vegetables in every meal
Vegetables are low in calories, they have a lot of water, fiber, vitamins and minerals. Adding vegetables to a meal significantly affects its volume and feeling of satiety after eating it. During the reduction are very important determinants affecting the composition of meals.
There are very few products in the diet that will give you as many benefits as vegetables.
- You will not eat products filled with sugar
You must be extra vigilant. Sugar is present not only in sweets and cakes. You can also find it in fruit yoghurts, breakfast cereals, juices and beverages. Do you want to effectively reduce body fat? Opt out of these products.
- You will drink at least 1.5 liters of water each day
There is nothing less calorific and safer to drink than water. Water is literally what keeps us alive. In fact, our body has over 70% water. Every day we lose a lot of water, so we have to supplement it on a regular basis.
Water helps control your appetite. First, it takes up space in the stomach and we feel more full. Secondly, it often happens that we confuse the feeling of hunger and thirst.
Always have a bottle of water with you and drink all day with small sips.
When you drink too little water, the whole body is loaded. From the kidneys to the heart, the entire circulatory system and the brain.
- You will be active every day
Weightlifting is a great exercise, but let’s assume you’re doing it an hour four times a week, and that’s going to be a lot for most people. What are you doing the remaining 23 hours during the day? You’re probably sitting all day in the office or on the couch watching TV.
Four hours of activity during the whole week is definitely not enough.
You must move more!
Walk, get off the bus faster, go shopping, go cycling, work in the garden, go up the stairs. Everything to increase daily activity unrelated to training.
- You add fruit to your diet
Many people, when switching to reduction, give up eating fruit because they have heard about the fact that the fruit is the same sugar. Yes, fruits contain a lot of simple sugars, but first of all they are sugars of natural origin. Secondly, they are accompanied by fiber, a lot of water, vitamins and minerals. They are healthy and filling. Most fruits are low in calories. Replace the sweets you eat with fruits. The more colorful fruit you eat, the better. Therefore, reach for different fruits every day.
- You will only eat those ingredients whose name you can pronounce
What is the purpose of this principle? Limiting the consumption of prepacked, processed food.
This principle also applies to energy bars, energy drinks, cocktails and many other pseudo-health food products , even those that advertise as organic, and which in fact have many undesirable ingredients.