According to the results of a study by scientists from leading American universities, only 1 in 5 people can shed excess weight, which is 10% of body weight. One of the reasons for the complications of losing weight is the appearance of the plateau effect. This is the effect when after a long time the weight does not change despite all the efforts made.
It is not surprising that the lack of progress is frustrating and causes the rejection of a new healthy lifestyle. Nevertheless, the stagnant weight can and must be combated.
They found scientific evidence that says weight can continue to drop and that enthusiasm should not falter until you reach your goal.
Resistance-based workouts (dumbbells, kettle bells, strengthening machines) are less effective for weight loss than aerobic exercises that maintain the level of metabolism, which is very important for a long-term diet. . Physical training "excites" the metabolism, without giving it the opportunity to return to a state of low energy consumption.
You should not forget to consume protein-rich foods after sport: this way, the muscles will strengthen and excess fat will not increase by one gram.
2. Change the caloric content of food during the week
During dieting, our astute organism adapts to the reduction of rations, by restricting energy consumption. The body adapts to new lifestyle habits, while meticulously maintaining the accumulated kilograms while thinking of being short of food. And when the calorie intake is reduced, the body will understand that it was the right decision.
To deceive the body, it is possible to use "caloric cycles". Two days a week, you can eat about 1,000 to 1,200 calories with a minimum of carbohydrates and the other days, 1,500 calories. This step will not allow the metabolism to slow down, but it will create the click to lose weight thanks to the calorie deficit.
3. Differentiate between a real set and an imaginary set
During the first days of diet, excess water comes out of the body, causing the numbers to plummet. However, to lose 0.5 kg of fat, you must create a deficit of 3500 calories. It doesn't matter how you do it, whether it's diet or sports, but obviously the process won't be the quickest.
Many people think that very slow weight loss means that they have reached a plateau, and suddenly they lose their enthusiasm and give up the diet. Be patient and do not weigh yourself more than once a week: the process will be much more visible.
4. Eat more protein and vegetables
Low fat diets are considered the best for weight loss tips. Protein and fiber keep us well fed and speed up metabolism. On the other hand, carbohydrates cause an increase in insulin levels, accentuating the feeling of hunger and facilitating the accumulation of fat reserves. In short terms, if you are on a diet, it is better to eat small pieces of meat without fat rather than a sweet fruit.
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5. Change exercise series
The battle against survival has taught one relatively simple thing to our body: we must save resources in every way possible. The human body, after a certain period, adapts to the load, in particular, to physical exercises. Therefore, after a few weeks, repetitive progress will have no effect.
In general once every month or every 45 days, it is necessary to change your sports program. There are many variations: replace yoga with pilates, perform new exercises that work different muscle groups or change the weight of the dumbbells.
The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science.
If you would like to go deeper into weight loss techniques, watch the simple morning habit video for anyone who wants to lose weight.