Let's talk about hype. First, at the pace. Most health professionals recommend not to lose more than a pound a week. In addition, it is also not recommended to lose more than 10% of your initial weight, unless it is medically necessary (in which case, a doctor will determine this).
It is important not to consume less than 1,200 calories a day. That's because very low calorie diets can result in fatigue and physical activity is an important part of weight loss. If you feel without energy to exercise, it is a sign that you have very low calories.
In terms of health, a small weight loss can produce beneficial results. The loss of 5% to 10% of total body weight is associated with improvements in blood pressure, blood cholesterol and blood sugar.
How walking can help you reach your ideal weight
In addition to being a low-impact exercise that you can do anytime, anywhere, walking can be a great way to lose weight GoSlim when compared to high-intensity workouts and other heavy exercises.
5 ways to burn fat on the walk
1. Walk fast enough to make any conversation difficult
2. Add some slower intervals
Still, you don't have to run throughout your workout to lose weight. In fact, research in 2015 by Ohio State University showed that changing walking speed burns 20% more calories than walking at a steady pace. You don't have to be neurotic to count the intervals: focus on a plate or tree ahead and speed up, then slow down. Go alternating until the end of the walk.
3. Skip the pre-workout snacks
Walking is a low-intensity exercise. Unless you spend a lot of hours walking, you are unlikely to deplete your body's carbohydrate supply as fast as high-intensity exercise.
That is, your normal diet, as long as it is balanced, does not need reinforcements to walk.
But if walking is the first thing you do in the day, eat something before you leave, since you probably haven't eaten anything in the past eight hours. Another option is to bring a bottle of water with a little whey protein to help stabilize your blood sugar level.
4. Eat something after walking for 60 minutes or more
One hour is enough to make a good drop in your intramuscular glycogen supply, the most available energy that fuels your muscles' movement. If you don't eat, your body seeks energy from other sources; among them, the muscles themselves. And you don't want to lose muscle mass, right? A small snack that contains 3 parts of carbohydrate for 1 of protein is more than enough. Some ideas: a small banana with peanut butter, a piece of whole toast with avocado, or a glass of chocolate milk.
5. Incorporate resistance training
Stop every 10 minutes during your walks to do some push-ups, strides, squats, or other strength exercises. Once you've finished your last repetition, start walking again.
A good athletic performance is the result of a number of factors, and one of the main ones is a healthy and balanced diet. However, it is almost impossible to follow a strict diet all the time - gastronomic temptations surround us all the time.
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Thinking about it, we gathered some tips from Outside American food for you to consciously escape your diet, and not put all your effort to lose in the name of a slice of pizza (or four).
600 calories is enough for getaway
But be aware that this number can decrease as you lose weight. Your 90 kg body has a faster metabolism than your 75 kg body.
Avoid sugar bombs
A sudden increase in insulin in the blood can encourage the body to increase fat stores. Choose a pleasurable yet balanced food - a pizza, for example, must have cheese, vegetables and protein, nutrients that help blood flow to remain stable.
Measure your cheat, look
Do not open a giant packet of snacks and fall into your mouth. Put some of the snack in a reasonable sized pot - when it's done, it's over.
If you feel like you need a break, an extra day of rest can be a good way out. Your body recovers while resting - but not while eating junk.
