Drink more water
The fastest and easiest way to reduce calorie intake is to drink more water. A study of more than 18,000 adults found that increasing daily water consumption by only 1% resulted in 70 calories less while drinking three additional glasses reduced calorie intake by 205. The decrease in sugar consumption was the main reason for calorie reduction, according to the Journal of Human Nutrition and Dietetics.
Beware of added sugars
These can sneak into all kinds of foods that you don’t expect to be filled with sweet things, such as condiments and store-bought sauces. How to download “Opting for foods without added sugar is essential,” says Jonny Mills, trainer at the Sweat It boutique. “Sugar increases your blood glucose and if you don’t burn it, it will be stored as fat.”
“Being responsible for yourself goes hand in hand with the support of friends and family,” says personal trainer and fitness coach Phil Graham. “Accountability comes in many forms, it could be just a promise to yourself or tell everyone through social networks, but it is essential to keep you motivated when things get tough.
” How to get down And a support network is also crucial for the times when things go wrong and you need to return to normal. Even better, find someone who has been there and done it themselves because their advice and vision can be invaluable. ”
Record what you eat
“Writing what you eat is a great way to track your eating habits,” How to get down says personal trainer Adam Jones. “Does your nutrition differ on weekends or in times of stress? To go one step further, you can do this with a training partner and show each other what you are eating. Nobody wants to write McDonald’s or Krispy Kremes if they are in a friendly competition. “
“The number one priority in any fat loss challenge is compliance,” says David Godfrey, director of performance at One Performance UK. “If you can’t keep the program long term, you will never achieve your goal, or you will simply recover as soon as you do.” Calculate your calorie goal for the week and allow 10% of that to come from your favorite foods.
Most people feel they are cheating when they eat their favorite foods, so incorporating them into their nutrition plan helps them stay on track without guilt or painful sacrifice. The psychological impact of this is enormous. “
Do not rely on fat burners
“In the best case, fat burners are an expensive combination of caffeine, green tea and other ingredients designed to boost metabolism or mobilize fat,” says the personal trainer and conditioning model physicist Sean Lerwill. “In the worst case, you may be taking something harmful to your health.
Many people take a fat burner as an excuse to skip the gym when they are tired (often because they don’t eat enough) or have little time, with the mistaken belief that they will do the job instead of exercising. But even if your fat burner mobilizes fat, you still need to exercise to burn it or it will simply continue to be stored. ”
Eat food suitable for the intestine
“The absorption of nutrients through the intestine is the key to successful fat loss,” says Matt Warner, head of personal training at Ultimate Performance Manchester. “Inflammation of the intestine linin
The most important session of the week to lose fat is not in the gym, it is in the supermarket, “says personal trainer Steve Kowalenko.” The choices you make when you buy food will determine how well you prepare for next week, so that you buy, cook and eat real food. Sustainable long-term fat loss is to root good habits and it all starts with what you put in your food basket. ”
Make your own meals
“If you don’t prepare your own food, then you can only guess what you’re really eating in terms of calories, macronutrients (carbohydrates, fats, and proteins), micronutrients (vitamins and minerals) and fiber,” says the coach Gus Martín staff. “If you do not have a clear idea of what you are eating, you simply cannot meet the daily limits needed to create a calorie deficit, which is when your body has no choice but to burn fat stores.”