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You must have JavaScript enabled in your browser to utilize the functionality of this website. Often people who want to achieve their weight goal adopt restrictive and drastic diets to get immediate results. To lose weight effectively and safely you need to be patient and follow a healthy and balanced diet, coupled with a programme of steady physical activity; increasing in duration. In order to benefit from exercising, you have to gradually increase the intensity and frequency of training. The basal metabolic rate affects the rate that you burn calories and ultimately whether you maintain, gain, or lose weight.
When you start exercising, you consume more or less in equal parts carbohydrates and lipids, especially if you work at a low intensity and for a limited time. The easiest solution might be to eat less, eliminating some particular foods from your diet, but this actually limits the supply of nutrients essential for the body. If you do aerobic activity long-term, you’ll need large quantities of carbohydrates to avoid an energy crash due to lack of sugar.
By reducing the intake of protein weight loss occurs at the expense of muscle mass and proteins that make up the organs such as the heart and kidneys. The correct amount of nutrients (carbohydrates, proteins, fats, water, vitamins and minerals) will vary according to the individual’s lifestyle. Training on an empty stomach can increase the risk of seizures from lack of sugar, characterised by sweating, a feeling of faintness, paleness and dizziness.
Have five small meals a day: your metabolism is maintained by eating moderately several times a day rather than over-eating during mealtimes.


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Diets low in carbohydrates and rich in protein instead can be harmful especially for bones, kidneys and cholesterol. Carbohydrates should cover about 60% of your needs, the remainder being 25% fat and 15% protein. While carbohydrate-containing foods such as yogurt, fruit and cereal takes one to two hours to be digested, foods high in fat will take more than four hours and is not ideal.
If you feel like this, eat foods immediately that contain a lot of sugar like chocolate, honey or sugary drinks, or even better eat a meal rich in carbohydrates.Trying to lose weight through diet alone can be very restrictive, not always effective and difficult to maintain over a long period of time.
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And to get good results in the long term, you should also get advice from a doctor, a nutritionist or a dietician who will recommend the right diet; taking into account the right calorie intake depending on the exercise programme you want to do and your specific goals.
All diets based on the consumption of large amounts of certain foods are harmful not only physically, but also psychologically. Maintain a steady diet and physical activity that reduces body fat without affecting lean muscle mass.


Some thought going to gym is the only solution But if you can make some changes in your diet plan and lifestyle, you can easily gain your targeted weight loss.
To lose weight, it’s ideal to train for 6-7 days a week for 40-50 minutes, rather than train three times a week for two hours. Below I tried to share some initial steps you can take to fulfill your dreame dweight reduction.Weight LoseDRINK WATER STRICTLY AFTER BREAKFASTAfter breakfast drink only water to quench your thirst instead of juice or soda.
Even just 30 minutes of daily physical exercises broken into three sessions of 10 minutes every day may be sufficient to increase your basal metabolic rate (BMR). So, Strict to water after breakfast for your desired fitness.TAKE CEREAL FOR BREAKFASTEat a high-fiber and low sugar cereal for breakfast every day. Eating cereals decreases your chance to have type-II diabetics.LIMIT FAT-RICH FOODSFat-rich foods include cookies, candy, ice cream, potato chips, fries and many more. Tag those high-calorie and fat-rich foods that exist in your diet list, then gradually downshift them and ultimately vanish them from your diet.EAT FRUIT REGULARLYFruit is a great source of heart healthy fiber. So, skip fruit juice or drink and take the whole fruit for eating to help weight loss, instead. Those dietary fibers derived from fruit can bring a cure to your constipation problem, too.AVOID PREPARED SUGARY FOODAvoid prepared food with ingredients like sugar, fructose, or corn syrup. Body metabolism converts sugar to fat which is stored in your body to make you obese.AVOID WHOLE MILKTry skim milk and avoid whole milk.



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