Summer is here. With the arrival of summer, you are crazy to sculpt to trim the fat, just in time for the week when you travel abroad in Lanzarote in the winter months. do not worry. In the coming time, I will use evidence-based practical recommendations to help you cheer up and ensure that you are as confident as ever.
Let us roll with changes in diet and nutrition.
First of all, please remember that the basis of weight control is energy or calorie balance. So, fundamentally speaking, the amount of food you eat during exercise and daily activities is related to the amount of energy you consume. Low sugar or high fat is not the secret to weight loss, nor is it an ancient diet, it’s just a lack of calories. This is physics!
In order to replenish energy for the day and maintain your current weight, you need a certain amount of energy. You get energy from calories in food. The calories needed to maintain your current weight are called maintenance calories. If you eat more than maintain calories, you will get fat, and if you eat less than maintain calories, it means you (yes, yes) lose fat.
All the food we eat is composed of three chemical substances (macronutrients). Protein, carbohydrates and fats. There are different roles in the body. Some roles are more important than others, but they can simplify things.
Protein-build and repair muscle fibers after exercise.
Fat-in addition to exercise, it can also be used for the formation of hormones and energy for daily activities.
carbohydrates-get energy during high-intensity exercise.
Set diet to reduce fat
1) Calculate your calorie maintenance
First, we need to calculate the amount of food you need to maintain your current weight, which is the calorie intake.
You can calculate the maintenance calories through the link below
2) Choose your lack of calories
After maintaining the calories, you can subtract 300-500 calories; you have a starting point for weight loss.
Quick preventive measures; although a larger deficit may mean that the fat on the other side loses faster, it may be more difficult to maintain, so start at 300 and work from there.
3) Calculate your macronutrient ratio
Protein; 1.5-2.3g/kg body weight (4 kcal/g)
When we exercise, our muscle fibers are broken down. After this failure, what we did was cause muscle growth. In order to restore health, we need enough protein. This amount tends to be between 1.5 and 2.3 g/kg body weight. Protein can also keep you full for longer, so keeping you full throughout the day is a great strategy.
For men weighing 75 kg, it is recommended to use about 150 grams of protein. It is difficult to do this from whole foods containing 25-30 grams of standard chicken fillet. Whey protein supplements are basically filtered milk with concentrated protein content. It is a cheap, practical and effective option that can help you achieve your daily protein goals. Our whey protein range has some excellent protein supplement options. Blue whey protein provides 30 grams of protein per 35 grams, with only 1.1 grams of carbohydrates and 1.3 grams of fat. It is an excellent choice for weight loss. Fat; 0.8-1 g/kg body weight (9 kcal/g)
Fat is a macronutrient with the highest calorie content, 9 kcal per gram, so it is generally recommended to be around 0.8-1g per kilogram of body weight. Choosing polyunsaturated or monounsaturated instead of saturated fat will produce a good balance of 3:6, thereby reducing inflammation in the body.
If you eat oily fish at least 2 to 3 times a week, it is a good idea to supplement with Omega 3 to ensure that inflammation is relieved. Our evidence-based Acti Omega supplement is very good. Compared to a typical Omega 3 supplement containing 150 mg of EPA and 100 mg of DHA, Acti Omega contains 400 mg of EPA and 300 mg of DHA.
Sugar; other calories/(4kcal/g)
In order to promote your training and progress, you need enough carbohydrates. Choosing more nutrient-dense and fiber-rich sources will result in continuous energy release and fullness due to the increase in volume. Choosing more sugar is not very effective in using calories, and the energy level of the day will not be Unanimous.