The holidays are on the horizon.
But not that far away….
If you've made the decision tolose some body fat, because you don't feel fit for the holidays, I really think you want tolose weight as soon as possible.
Isn't that right?
The reality is that to start a diet you need to be mentally ready and it is also true that there there are thousands of diets, all different and, above all, more or less able to really make you lose weight.
There are fad diets, those with a single food, those that yesthey help with supplements, those of 3 days or a week, those that follow the diktat of some famous dieticians, etc.
Not all diets are good for us, it is we who have to decide, from the beginning, which diet seems most similar to what our path should be and, above all, the change must start from the head and not from an hour of training.
If we don't believe in it, there is no diet that holds.
Let's see together some steps that can help us to start a diet plan:
1. Set yourself a realistic goal
Before starting a diet try to understand that losing weight and losing fat are not the same thing.
Pesare di meno non significa che hai perso grassand thinking about losing weight won't necessarily make you reach your goal of losing body fat.
=The scale alone won't tell you what it's actually happening. Weighing “less” does NOT mean you have lost actual body fat. Placing too much emphasis on your weight is counterproductive when it comes to fat loss goals.
People don't really know how to lose fat, they hit the gym and bodybuilding with too fast results . There are many plans that say they can lose fat in 4 weeks.
I don't believe in these timings, a job done right needs a job that goes from 3 to 6 months and more.|| |159
L’obiettivo, quando decidiamo di perdere del grasso è togliere il grasso senza distruggere la massa muscolare.
That is why a realistic goal is to lose 1 percent of fat per week| ||162.
This type of goal is pursued with correct nutrition, constant training with weights and cardio equipment.
2. Calculate your basal metabolic rate
Thenumber of calories that are necessary for our body to function properly is called metabolism basal metabolic rate.
If you know what your basal metabolic rate is, you can determine how to reduce your calorie intake to lose fat.Your basal metabolic rate is essentially an estimate of how many calories you would burn if you were theoretically at rest for 24 hours.
This value represents the minimum amount of energy needed to keep the body functioning, including breathing and maintaining blood flow from the cardiovascular system.
This value does not include calories burned from daily activity or exercise physical, let this be clear.
There are several tables on the web that help us measure the basal metabolic rate with a certain precision. If you want an even more precise picture, I suggest you talk to your nutritionist.
3. Calculate your activity level
Calculate, after your basal metabolic rate, also the activity level that you perform in week. And please, and I do this with everyone, to be honest. That is, we do not need, in this initial moment, someone who cheats on being sedentary or active. In order for a diet to work we must have a mind free from nonsense, we must believe in ourselves with great honesty. Net of the activities carried out, we must then calculate, starting from the basal metabolic rate, how many daily calories are right for us.
4. Determine your calorie deficit
When there is acalorie deficit the body is forced to find an alternative source of fuel to keep its organs and so as not to be tired.
A calorie deficit, in fact, is actually an energy deficit so it is used to lose weight but it can cause our performance to drop.
As we said before, every diet needs to make clear the fact that the more or less physical activity you do, the more or less you have to eat. And just by counting what the basal metabolic rate is, adding our degree of physical activity, we can create a fat burning diet that is able to make us lose weight in the long run.In fact, if we manage to lose 500 calories a day, compared to what we usually eat, with this type of daily calorie loss, we will lose weight correctly and without running into usual drama of regaining weight immediately when we eat a little more.
5. Now you can create your own fat burning diet
Now that we understand how our body works it will be really easy to reach our goal by calculating which macro-ingredients to use in our diet and, above all, in what percentage.
The ingredients that are considered MACRO are:
Obviously, to lose weight we can't help but think to a diet in which the percentage of proteins is much greater than the use of carbohydrates and fats (which must be consumed in a moderate way and with great attention to the portions).
The fat burning diet can affect abs (and also belly and hips)?
When we talk aboutfat burning diet we also talk aboutabs. Can we improve our abs with a diet that helps define us?
Of course we can.
And thefat burning diet può modellare tummy and hips? Likewise.
When we go to define the menu, which will happen in the next paragraph, we will be able to immediately understand how much this type of diet, followed by good physical activity, can help us exponentially to change our physique. In fact, we are talking about a diet that can improve our abs (or make them come out for the first time) and a diet that is able to make us lose fat on the belly and on the sides (also in this case they are areas that we know fine as very difficult to shape). But I can assure you, and without believing in miracles, that a good diet and a lot of physical activity can radically change our lives and our bodies.
The menu of the dieta brucia grassi (per uomo e donna)
When we talk aboutfat burning diet we talk aboutmen and woman. And in this case it will be good to give you an example of a diet that can really be right for you.
For those who want there is also a pdf offat burning diet to download here.
But let's go to the example:
Breakfast: 1 yogurt with a cereal protein bar and a cup of fresh fruit
Snack: a tomato
Lunch: unleavened bran pita bread with a slice of turkey a low-fat cheese, bean salad with carrots and egg white bits made from whole hard-boiled eggs.
Snack: an apple.
Dinner: 100 grams of rice with lean fish (including seafood) and a piece of fruit
Breakfast: skimmed milk with coffee. 2 slices of wholemeal bread with light fresh cheese and a fruit
Snack: a carrot.
Lunch: Chicken Sausage with Mixed Salad
Dinner: chicken breast and salad
Breakfast: low-fat yogurt with a teaspoon of chia seeds and a fresh fruit
Lunch: brown rice salad and a fruit
Snack: smoothie with peach and creamed milk
Dinner: roast meat with broccoli and a piece of fruit
Breakfast: milk with a little coffee and 3 dry biscuits
Snack: 30 grams of walnuts
Lunch: 200 grams of ricotta with tomatoes and fresh salad
Snack: a fruit
Dinner: 100 grams of wholemeal pasta with datterino tomatoes
Breakfast: low-fat yogurt and orange juice
Snack: 30 grams of Parmesan cheese
Lunch: Tuna Salad with Boiled Eggs and Beans
Snack: a cup of strawberries
Dinner: boiled sole with tomato and spinach
Breakfast: a cup of skim milk with cereal
Snack: two apricots
Lunch: pumpkin soup with 50 grams of wholemeal bread
Snack: a pack of wholemeal crackers
Dinner: grilled chicken with tomatoes and artichokes
Breakfast: skimmed milk with coffee
Snack: a boiled egg
Lunch: tuna salad with boiled chard
Snack: yogurt with cereals
Dinner: grilled meat with grated carrot salad
This is a type of diet that we can define as balanced and which, accompanied by even moderate physical activity, can give great satisfaction by being able to shape the body in way that seems most appropriate to us and therefore not only indicated for weight loss.
How effective is the diet based on soup and minestrone for burning fat?
Does a fat burning diet work even by eating minestrone?
Absolutely yes, in fact it is a liquid diet that will give great satisfaction.
Questa che vi presenterò è la ricetta della soup perfect for the fat burning diet, follow me.
Fat burning soup
- 6 red onions from Tropea
- 2 cans of peeled tomatoes
- 1 white cabbage
- 2 green peppers
- 1 bunch of celery
- rosemary and parsley for flavouring
- champignon mushrooms
- 1 little chilli pepper
- 2 o 3 spicchi d’aglio tritato
- vegetable stock
- evo oil
Cut the vegetables into small and medium-sized pieces, put them in a pan with a little extra virgin olive oil, brown them a bit and then cover them with the vegetable stock.
Boil quickly for 10 minutes.
Reduce heat to simmer and continue cooking ra until the vegetables are tender. Spices, such as rosemary and parsley can be added whenever desired.
Salt and pepper
This soup can be eaten whenever you feel hungry.
Eat as much you want and when you want.
This soup will not add calories in fact the more you eat, the more you will lose weight.
I'm talking about a short period of time, huh, I don't want to stand here and say that every day one must eat this soup to feel good.
Indeed I want to give you yet another diet that may be able to give you a hand if you want to lose weight easily:
Diet detox with soup to lose weight easily
First day: only eat fruit and this detox soup. Be careful not to eat fruit that is too caloric, prefer watermelon, pineapple and cantaloupe.
For drinks: unsweetened tea, cranberry juice or water.
Second day: no eat fruit, eat only vegetables and if you are hungry keep eating soup. If you want something more substantial in the evening, eat a large baked potato.
Third day: eat both soup and vegetables and fruit. Don't eat the baked potato again. At this point if you haven't eaten anything else you will have already lost a kilo and a half.
Fourth day: eat 3 bananas and drink as many glasses of skimmed milk as you can. Add soup if you're interested but on this day we want to give a good kick of potassium, protein and calcium.
Day 5: Eat beef and tomatoes and drink at least 8 glasses of water to control uric acid. Eat soup at least once.
Sixth day: Eat beef and vegetables but no baked potatoes. Remember to eat soup at least once today too.
Seventh day: brown rice with vegetables and once again soup in the day.
This detox diet that certainly cannot be considered a continuous diet that can be done for a long time is still a diet capable of making you lose 4 or 5 kilograms in a week.
In fact, my advice is to think about starting this diet only if we have a big appointment that we can't give up, like a wedding and a few extra kilos to lose in a very short time.
The detox diet is good because it gives a major metabolic shock to our body, which is used to eating in a certain way. But I certainly cannot agree with those who follow this diet for an indefinite amount of time. A whole series of foods are missing and it is very right to think that our body needs everything to feel good.
This article tries to tell you that there are various ways to burn fat, it's up to us to choose which one is the right one for us. But above all we want to tell you that before starting any diet we must not think about losing fat on the hips but we must think about how to change our mind and focus on what we want. Please!