Weight Loss

Weight Loss

Understanding Weight Loss

During the first weeks of weight loss, the rate of weight loss is typically high. Because when the calories you receive from foods are limited and you exercise, the body takes its energy from stockpiles. After some time, with the continuation of this process, you will have some sort of balance between calories and calories consumed. So, if you continue to lose weight in the past, your weight will remain constant and will not be less. So now, if you want to lose weight again, you need to lower your calorie intake (100 to 200 calories) or increase your physical activity. If more calories are consumed during the day than exercise It is vital to your body and activities, to consume, to store excess amounts of body, and to overweight. If the calorie intake is equal to the calorie intake, that is, weight gain and if you receive less calories than you are consuming, that is, body use of fat stores and weight loss.

Weight loss and exercise intensity

If you follow the previous step but do not overlook the amount of mobility, the weight loss process is still stopping. For example, you walk 30 minutes a day, but the intensity of this activity is not so great that it burns too much energy and causes fat burning. The best recommendation for you is to do 4 sessions per week for 20 minutes of an interval training instead of aerobic exercises. . Interval treatments have a high intensity and cause the body to consume more energy. Of course, you can use the second option, the combination of aerobic and fitness exercises. In an aerobic exercise with moderate to high intensity and in a minimum of 30 minutes (the most recommended), the body burns more energy, along with it, you will do weight training, which will increase your metabolism. Because Power exercises increase muscle mass and cause the body to burn more fat, which is because muscle tissue burns more energy than fat tissue. So, the greater the muscle mass of the body, the more energy is burned up. If you plan to run this program, do a weight training first, then go to an aerobic exercise.

Lack of sleep and weight loss

Lack of sleep may prevent your weight loss. Not having enough sleep slows your metabolism and affects the hunger hormones of leptin and ghrelin. Leptin orders the brain to stop eating, while the ghrelin is a source of hunger. Research suggests that inadequate sleep is associated with low levels of leptin and high levels of ghrelin, resulting in weight gain.

Hormonal problems and weight loss

Hormone problems such as hypothyroidism, polycystic ovarian syndrome, and insulin resistance can increase body weight and body weight loss. Talk to the doctor and take the necessary tests. If you have one of these problems, a specialist diet can help.

Not having active lifestyle and weight loss

If you observe the above, but the length of time you sit and lie down, it's still a disaster to stop weight loss. Sitting in the Turkish series of poems, the constant checking of Facebook has made a lot between us and our ancestors! We think we are very busy and can not be active. But the main problem here is that we have become accustomed to inactive. It is therefore better to turn your sitting hours and lying down to hours of standing, walking and physical activity. Stand where you can sit, stand where you can stand, walk if you can walk! Use the car less and instead of the elevator use the stairs, or when talking with the phone, stand or walk, and ...

Weight loss process

Weight loss is a process that depends on factors such as age, metabolism, and lifestyle habits. However, many of the slow and healthy methods respond in a short time. In this article, you learn how to reduce 4 kilos in 10 days. It is true for a gradual struggle with obesity to adopt healthy behaviors such as balanced diet and exercise; however, there are some weight loss schemes that can be useful for achieving interesting results within a few days. Reduction diet Weight It is essential to reduce the amount of 4 kg per 10 days to avoid processed foods and bring the diet with physical activity to increase fuel and fuel consumption in your body; in this part of the humidity fitness, we want a set of menus and recommendations Which can help you reduce 4kg in 10 days. It is a balanced diet that, unlike your health plans, is not at stake. Just be careful if you have a particular illness or a problem, not only do not take this diet, but any other diet without prescribing your doctor.

Diet reduced by 4 pounds in 10 days:

This diet is recommended for people who fight obesity to reduce 4 kg per day for 10 days. It is recommended to have a relatively good health condition because it is not recommended if you have a chronic condition or digestive system problems. Proposed foods make up a balanced diet, meaning they help to provide nutrients to the body without restriction, the key idea is to remove the sources of saturated fats, sugars and processed foods, which is usually the biggest barrier to reducing Although they have a very healthy meal, their exercise should not be more than recommended. When the 10-day offer expires, it's best to start eating healthier foods to preserve the results.

4 kg weight loss over 10 days

Forbidden items:

alcoholic drinks

Sweet drinks or soda

Alcohol-free drinks

Powdery drinks

Refined sugar

Ready meats

Refined flour

Accessories:

Water and brewed plants

Hot water with lemon

Diet and Menu 4 kg reduction in 10 days:

To achieve the goal in time, several dietary lists with 4 or 5 meal options for 5 meals a day are recommended as a balanced diet. The diet is simple, their meals can be with any The recommendation is different, so it will not be boring over the next 10 days.

Breakfast :

Option One: A glass of low-fat yogurt, a meatless sandwich and lean cheese and an apple.

Second option: a cup of green milk, 4 wheat crackers - with low-fat cheese and orange

Option 3: A cup of herbal tea, 2 pieces of low-fat cottage cheese and an apple.

Fourth option: A glass of fresh orange juice, a piece of wheat bread with thigh or turkey and fruit

Lunch:

First: Taste half a plate with white cabbage salad and violet with olive oil and taste with a small piece of tuna and 2 boiled eggs.

Option 2: A bowl of fruit salad mixed with chicken breasts.

Option 3: Some cooked pood-bay cooked with natural tomato sauce, cheese and spice cuts.

Fourth option: 150 g barley and salad mixed with tomatoes, lettuce and onions.

Weight Loss Program

Snack morning and afternoon

Option One: Take a low-fat yogurt and a teaspoon of chia seed

Second option: a cup of cake and a cup of tea.

Option III: Fruit salad and a glass of low-fat milk

Fourth option: A glass of low-fat milk with a piece of wheat bread and jam.

Dinner

Option 1: Part of the breast chicken breast, 4 slices of cooked pumpkin and half of chopped tomatoes.

Option 2: A small piece of red-red and salad dressing.

Option 3: Omelette with mushrooms and onions.

Fourth option: chopped chicken breast and a little brown rice.

Fifth: A cup of chicken soup or vegetables.

Diet for weight loss program

To achieve better results with this nutrition program, it's important to exercise at least 30 minutes each day. Cardiovascular activities are good for burning fat. It is also recommended to combine a cardio session with endurance exercises. This helps to strengthen muscle strength and optimize the metabolic rate. Try to follow all the recommendations and find out that you can reduce weight in a short period of time, regardless of food insufficiency. If you feel anxious, complete your diet with a handful of nuts or grains and berries. Eating berries with a brown fat activator can play a decisive role in weight loss.

thanks to : کاهش وزن