1
. No diet, no regimen, the more calories your body needs, consume it in a
sufficient and balanced manner. With calorie restriction:
¬ Reduces metabolic rhythm by 15-30%.
¬ 2/3 body muscle mass is lost.
¬ Vitamin and mineral deficiency make it difficult to lose weight.
¬ Since sufficient protein is not taken, resistance decreases.
¬ It disrupts the energy efficiency.
¬ Metabolism slows down.
¬ It takes away from quality sleep.
¬ Increases stress.
2
Distinguish between emotional hunger and true hunger.
¬ The difference between emotional hunger and hunger
¬ Start with the determination I want to do.
¬ Eat slowly and digesting.
¬ Immediately direct yourself to change.
3
Try to get quality sleep.
¬ Less sleep causes weight gain. (leptin - ghrelin hormone)
¬ Too much sleep causes weight gain.
¬ Irregular sleep causes weight gain.
4
Learn to control your stress.
¬ Increase in cortisol slows down the metabolism.
¬ Stress hormones increase insulin.
¬ When insulin increases, blood sugar drops and a feeling of hunger occurs.
¬ Orders the storage of oils.
¬ Seratonin requirement is met with alcohol and sweets.
¬ Sleep patterns are disturbed, which leads to food or alcohol addictions.
5
Burn fat more easily with proper breathing.
¬ 3000 cc of our lung has the potential to breathe.
¬ With correct and deep breathing, your lungs allow your lungs to use 100% of
oxygen.
¬ You reduce stress.
¬ You can burn fat more easily.
6
Take 10,000 steps a day, lose 2 kilos of net fat per month.
¬ For an ideal health, close 3500 - 6500 calories a week.
¬ With 10,000 steps a day, women burn 500 calories, men burn 600 calories.
¬ Increases the activity of the enzyme that breaks down fat.
¬ Decreases appetite.
¬ Be happy with endorphins.
¬ Quality sleep is provided.
7
If you want the weight lost to never come back, do "resistance exercises" 3 days a
week.
¬ Obese people burn 14% more calories through resistance studies.
¬ If the muscles increase by 5 kilos, they burn 400 calories a day to regenerate
themselves at rest.
¬ Increased muscles is equivalent to 2 kilograms of actual fat loss per month.
¬ You prevent sagging and cracks in the skin.
