If you have finally decided to eat healthy, improve your health, and by the way improve your figure between now and summer to look good in your swimsuit, the first thing you should know is that losing weight does not always mean losing fat and to get what you want. we have proposed the important thing is to LOSE FAT.
Undoubtedly when we lose fat, we lose weight, but when we lose weight, we don't always lose fat.
1. VOLUME: When we lose fat, we especially notice it in clothes because our body loses volume. You will also see it reflected on the scale, but you will notice that your clothes are much looser.
2. WEIGHT: When we lose weight overall, we lose water, muscle mass, and fat mass. If you skip meals and don't eat a healthy five-meal-a-day diet, you will lose fluid and muscle mass and very little fat.
3. REBOUND EFFECT: In diets of weight loss exclusive of food, a rebound effect is generated when you return to a normal diet, even gaining more pounds than already lost in a very short time. This happens because by depriving the body of sufficient and adequate nutrients, it uses muscle mass to generate energy and protect fat, much more important for it when perceiving a shortage of food, which results in a slowdown of metabolism and being more likely to catch fat.
4. LASTING EFFECT: If you want your effort to have lasting results, your option should be LOSE FAT, and keep the muscle. Of course, losing fat means that your goals are met in the medium or long term, long enough to create a good habit both in eating and exercise. You can get Lose Weight very quickly, in this case, it is most likely in an unhealthy way.
5. ENERGY: A correct loss of fat without loss of muscle translates into a more efficient musculature, which means more energy and strength for a sports activity. A loss of weight, with a higher percentage of loss of muscle than fat, means less strength and weak muscles, you will feel much less energy to play sports, which will lead to your body needing urgent energy and the dreaded binge eating.
6. FOOD: If you want to lose weight quickly, eat little and badly. The consequences will be a great rebound effect and physical weakness. If you want to lose fat, keep your metabolism active by making 5 meals a day that include protein and both carbohydrates and healthy fats (olive oil, omega6, omega3 ... etc.). Forget about trans fats and excess unhealthy carbohydrates.
7. SATIETY: With a proper diet, you will eat more, your feeling of satiety will be satisfied and you will not have to resort to snacking between hours which is one of the great enemies of our diet. This is because when eating often, the glycemic index remains stable controlling our feeling of satiety. Intake of inadequate carbohydrates, and not eating in small quantities and several times a day produces spikes and drops in glucose that not only prevent fat reduction but can cause much more severe diseases such as diabetes, hypercholesterolemia, cardiovascular diseases, etc.
8. DEFINITION AND TONE: With an adequate diet and exercise plan, like the ones we do in this gym in Zaragoza, you will notice your muscles much more defined, you will increase muscle tone and your strength because you will lose fat and not muscle. Many people come to us seeking advice on weight loss diets because they manage to lose weight quickly but feel "soft", above all the girls. Of course, there is a determining factor when defining and hardening that is the personalized FITNESS exercise or training in group classes aimed at this purpose. However, if this is not accompanied by correct food intake, the results will not be reflected.
9. MENTAL STRENGTH: If our decision has been the right one when it comes to eating a healthy diet of 5 meals a day, eliminating certain carbohydrates that increase our blood sugar levels and limiting fats, combine it with a good workout in the gym, where are you going? indicate the exercises most appropriate to your goals and physical condition, you will feel GOOD, with ENERGY and STRENGTH, this satisfaction translates into a good mental predisposition to keep going, the effort every day will be easier because you will be creating a healthy and lasting habit. An inadequate weight loss, eating little and badly, will make you feel with little energy to train, unsatisfied for not getting good results, which leads you to continue eating badly, do a little exercise, put on weight, dissatisfaction ... etc.
10. IF YOU WANT TO LOSE FAT: you need to tone MUSCLE. It is true that with cardiovascular work in fat-burning training ranges (65% - 75% of your heart performance), it will help you burn fat, an hour of daily exercise will not only give you that, but many other benefits in your health, but you have to combine it with a STRENGTH job. With cardio, you burn calories while you are doing it, with strength work you tone muscle, increasing your metabolism and when you stop training your body continues to burn fat to rebuild and maintain muscle.
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