Reducing fatty deposits may seem like a difficult task, but there are ways that make this process simpler and more efficient. People often want to know how they can lower fat and tonic the body.
Is it a diet, exercise, or a combination of both? We have selected a few ways that can help you to reduce your fat easily.
If you follow the following rules, in a short time you will notice that you will achieve a healthy weight for yourself.
RULE NO.1 – EAT A LESSER AMOUNT OF CALORIES
It’s time to start counting the calories you are taking, that is, you need to get about 500 calories smaller than what you consume in your daily activity. Because an average person is said to eat around 1200 to 1,500 calories per day, depending on the level of exercise they do, and even if you have a slow metabolism, taking smaller calories will show the results within two weeks.
RULE NO.2 – SCALES DON’T ALWAYS TELL THE TRUTH
So when you start practicing it does not mean that a lot of weight will immediately jump out of the scale, so instead, you first begin to notice a change in your appearance, and that’s your muscles will begin to tone because the weight is shifted to parts of the body which makes it look good.
So stand in front of the mirror and notice how your hands are tinting and the facial muscles are lit, although the weight may be nearly the same on the scale.
RULE NO.3 – WEIGHT TRAINING IS NECESSARY
By combining a 45-60 minute cardiovascular routine and exercise that involves weight-lifting you will form defined muscles and reduce your body fat. This will also help speed up your metabolism, and thus burn more calories throughout the day. So you can not rely on cardio to get the perfect shape of the body, weight gain is necessary. Make a plan in the gym and follow the instructions and you will not be fooled by using weights.
RULE NO.4 – MORNING EXERCISES WORK BEST
So if you exercise on an empty stomach early in the morning, it will bring results pretty quickly, because Glycogen is consumed during the night and in the morning, and only the fats are spent to have energy.
You can also rest your muscles during the rest of the day by following the usual routine, and if you do not have time, spend at least 10 minutes on aerobic activities.
RULE NO.5 – HAVE SMALL MEALS
It may sound weird, but cut the food into small pieces, so you eat and will help you lose weight because you do not want to slow down your metabolism and in this way, you need to have food 4-5 times during the day, but much less in quantity. Smaller parts of healthy meals should include proteins, carbohydrates and fats, and that would be the perfect balance to keep insulin levels normal.
RULE NO.6 – HAVE SMALL MEALS
It is very well known that you need to drink 8-10 glasses of water in one day because the water will make you feel more complete and will also improve your metabolism, which in turn will speed weight loss. You can also download water reminder applications and so you will have enough water during the day, because every other drink will have calories, and that way, only water is best suited for drinking.
RULE NO.7 – CHOOSE YOUR MEALS, BEFORE YOU EAT THEM
You have to decide what to eat at your lunch hour or snack time before you go and buy some fast food from the nearest exit because if you have a planned menu in your head, it’s more likely that you will not take other foods. We recommend that you eat a healthy meal and bring vegetables, as this will improve your immunity and speed up your metabolism. Try to enter any vegetables five times a day.
BONUS: GO TO BED EARLY
Good sleep is something that is most important because otherwise, your body stimulates hormones that help store fat cells that you obviously do not want. So, dinner for at least three hours before you go to bed and have at least seven to nine hours of sleep.