If you’re struggling to slim down or you have tried to lose weight without success, this article may well be one that will help you succeed in your goal.
A lack of planning
It you have already said, but it is the number one priority to achieve success useful. Unless you possess exceptional genes, you must take the time to plan and prepare your meals for the week.
You have to choose if and when you will allow one or two meals of fun depending on what you have eaten in the week. Once or twice a week, find one or two hours to cook foods that will help you reach your goals, taking into account travel, meeting and parties. Buy snacks and supplements tailored to your schedule.
If you think you do not have time to prepare all those meals, skip the next session and put yourself in the kitchen. It is essential, skipping a meeting will probably no effect on body composition, unlike a normal diet week.
An overly aggressive calorie reduction with slower metabolism
When we start a diet, we often too far too fast. Suddenly, we remove 500 to 1,000 calories or more of the daily value.
This can lead to rapid weight loss, especially the first time this strategy is employed. Those who have a naturally fast metabolism easily and retain muscle mass can get great results, but they are the exception, not the rule.
Not only a steep drop in calories causes big problems of uncontrollable hunger when the regime, but in most of the people with normal or slower metabolism and which are not naturally muscular, stagnation happens more quickly than necessary, and can cause the loss of a much higher ratio of muscle compared to adipose tissue.
So remember this: not too fast decrease the calories, and be content to target the loss of 500 g or 1 kg per week, maximum.
Failure to follow the progress
Almost all of all bodybuilders or fitness mad with good results constantly measure their progress. This practice is based on the concept that irrefutable failure, things are not likely to work out if we still continue on the same path. The way we burn calories exchange, as the appetite and the reaction of the stomach after a meal. It is impossible to maintain the same ratio of calories and macronutrients throughout a diet, follow them and adjust them.
Step on the scale, remove the centimeter and take a picture a week on waking, the same day. If you have lost too much weight, increase calories, and if you do not have enough lost, decrease them.
Weigh at different times of the day
Always weigh yourself at the same time of day, ideally in the morning after going to the toilet. Weight may experience fluctuations than 2.5 kg, and more throughout a normal day. With the manipulation of diet and hydration. This figure can double and even triple.
No programming carbohydrate intake
It is better to consume carbohydrates when insulin is optimal operation or the glycogen levels are at their lowest, or to improve performance during exercise.
Take them on waking, just after training or about five hours before the meeting in order to make them available to the muscle tissue, which will be needed during intense exercise for a short or medium term. If you are slimming phase, you should avoid filling your important system amounts of carbohydrates before the meeting because the body will use instead of drawing in adipose weaver.
Just before your meeting or a meal poor shaker in carbohydrates and average protein content / amino acids is a pre proper sitting snack and might stimulate fat loss.
Letting go hungry
Some people never go hungry. They can skip a meal, or spend five hours without eating, then make a meal of meat and vegetables perfectly fine. However, most people react differently. One of the most important factors of abandonment of a diet is hunger, and this is why it is advisable to six snacks per day. You will be less likely to experience uncontrollable cravings and it is easier to say no to temptations.
Make hearty meals
The increased portion sizes, skipping meals and eating fewer meals, but more generous, seem strongly associated with obesity crisis.
The larger meals tend to cause greater fluctuations of insulin, glycemic and therefore probably appetite. To oversimplify, they stretch the stomach and encourage wasteful consumption. A characteristic of obesity is a distended stomach.
So be some hearty meals here and there, but take reasonable portions most of the time.
Not to provide pleasure meal
happy meal, sprain, afraid matter: we must do. Some prefer to respect their program and avoid “forbidden” foods for fear of binge for four consecutive days, but the feeling we may have to miss out on good things and never have fun.
A strategic fun meal allows to find the one course when the enthusiasm is at half mast. Another advantage, the glycogen reserves being chronically low while dieting, a portion of the sugars bails without thicken adipose tissue.
Furthermore it allows to restart your metabolism and avoid stagnation.
Planning, decrease calories sensibly, monitor and evaluate, plan, control hunger and avoid large meals, except when you reward your efforts with some meals beneficial pleasures each week.