How To Lose Weight Naturally

A nutritionist explains that the fastest way to see ourselves as if we had gained 10 kg of muscle is losing 10 kg of fat. " Now, how do we achieve this? How to lose weight and maintain a slim figure? This can be achieved by removing and adding fat in place well defined muscles.
 
I leave you some tips below to achieve this goal through a healthy diet , ie a balanced diet , accompanied by a routine ejericios. This plan was developed by Alan Aragon, and help you lose weight by eliminating excess fat and making your muscles arise.
 
Calculate your calorie intake
 
When it comes to calories, Aragon has a simple rule: eat what your target weight required.
For example, if you weigh 100 kg but lower than 80 kg, you must consume calories corresponding to an 80 kg.

If you do 1 hour or less of exercise a week, multiply your goal weight 22.2. That is the number of calories you should consume daily. However, if you exercise longer, add 1.6 for every additional hour you train. So if your target weight is 80 kg and you exercise for 3 hours a week, you must multiply 80 by 27: it will be a consumption of 2160 calories a day. You divide those calories in the number of meals you want (three, four, five, six) while not exceed your daily limit.
 
Protein, Fat and Carbohydrate
 
Although you can focus on calorie intake, eating the right amounts of the proper nutrients will accelerate your results without making you feel like you're on a diet.

a. Protein: You probably know his qualities, as are the raw material for muscle growth. But they also help reduce your appetite and lose fat.
 
Ingested 2.25 grams of protein per kilo of your weight goal. If you weigh 80 kg, you should eat 180 grams of protein. One gram of protein has about 4 calories, so to calculate the calories you get from protein, multiply the number of grams by 4. For this case, be 720 calories.

b. Fat: Regarded as the bogeyman of the diet, but recent studies show that it is she who makes your belly grows, but the consumption of too many calories. The fat consumption may even protect you from overeating because it makes you feel full. So you end up eating before and you'll be satisfied longer.
Consume 1.13 grams of fat per kilo of your weight goal. If you weigh 80 kg, will be 90 grams. And since one gram of fat has about 9 calories, 810 calories from fat totalizarás, which will be 40% of your total calories.

c. Carbohydrates: carbohydrate foods not only taste good but contain vitamins and minerals. Therefore, you should not remove them completely but just make sure not to consume in excess. Consuming the right amounts of protein and fat will make your weight loss goals easier to achieve, because both keep hunger at bay. That's the key reason why Aragon prioritizes fat and protein, leaving the remaining calories by carbohydrates.

Adds your daily calories from fat and protein and subtract your total daily calories. Using the same example of the 80 kg objectives, you will see that it leaves you with 630 calories. These are what you will get from carbohydrates. Like proteins, each gram of carbohydrate gives you about 4 calories, so divide the number of carbohydrate calories by 4 to find out how many grams you should eat. For this case, 158 grams.

The first step to make those abs is also a workout, lower body fat. And the best way to achieve is to supplement these exercises with proper diet. Fortunately, not try to eat only lettuce, tomato and celery soup all day (God forbid) but take into account the calories you eat and what foods provide them. We saw in the first part how to count calories and how much we eat, then how to create your menu.
 
Create Your Menu Your diet should include whole foods, not processed, such as those found in nature.
 
You must choose mainly meat, eggs, dairy, fruits, vegetables, nuts and legumes, as well as products that are made with 100% whole wheat flour. Did you see that the list does not include junk food? no candy, baked cakes or biscuits or sugary drinks.
 
Follow The Rules
 
If you want to make the most effective plan,
• Eat at least 2 servings of vegetables a day. Vegetables are low in calories and are high in fiber.
• Eat at least 2 servings of fruit a day. The fruit provides your muscles carbohydrates give you energy, but have less impact on levels of your blood sugar than foods high in starch. This is important because it helps you avoid the cravings that occur when your blood sugar levels rise and then leave the ground. Ideally, most of your carbohydrates should come from fruits and vegetables, so limit yourself to only two daily servings of grains, beans and vegetables are high in starch.
• The days you train, eat an hour before exercising and again within 60 minutes after you are done. For both meals, estimated 0.55 grams of protein and carbohydrates for each kilo of your weight goal. If your target weight is 80 kg, you should eat 45 grams of each nutrient (rounding the result). This will give your muscles a healthy dose of nutrients to be able to respond during your workout and your muscles recover after this.

Remember that your total daily protein and carbohydrate does not change, just be eating strategically for best results.
 
Your options are:
a. A reformulated shake that you can add fruit if you need more carbohydrates.
b. A smoothie almost entirely of proteins with 1/2 cup of cereal and a piece of fruit.
c. Tuna salad or turkey sandwich.
 
You need not torture yourself
 
In one meal a week, remember. "There's always room for junk food, while only a minority of what you eat" says Aragon.
Following these tips achieved it reconciled to your body and feel better about yourself, moreover, take care your health is most important, because having a weight above brings complications suitable for your body.