With these simple guidelines of exercise and nutrition you
will lose week to week that fat that you have leftover and, most importantly,
you will create healthy habits that will be maintained over time.
A room full of people we ask who wants to lose fat, 9 out of
10 people would point to the desire to get it. And now comes the million-dollar
question: what should we do to achieve
it? Although we now have the internet to solve our doubts, there is such an
excess of information (often contradictory and unreliable) that it is difficult
to find a clear answer. It could even be that we end up with more questions
than when we started: should I do aerobics, a HIIT routine, Tabata? Should I
eat a low carb, low fat or intermittent fasting diet? Surely, you will find so
many possibilities that it will be difficult to decide which one suits you
best.
Often, many people make a Solomonic decision: "I will
eat half and do twice as much exercise." In principle, this makes sense
and sure that in the first weeks you will lose weight. However, after the
second or third week, the problems will begin. You will find yourself more
tired, without wanting to train, you will stop doing things that you used to do
with your friends and the only thing you will want is to lie on the couch to
watch TV because you do not have energy.
By eating half and doubling the exercise you are used to, on
the one hand, you will not be eating properly and, on the other hand, you will
be demanding too much. After a few weeks, your body will be exhausted and you
will not be able to keep up with the pace you have set. It will increase your
frustration and stress, you will come to think that you must resign yourself
with those extra kilos because "this is not for you". However, this
does not have to be this way because you can lose that fat that you do not want
in a simple way, without radically changing your lifestyle, with a little
patience and perseverance.
What types of exercises should be performed?
As for exercise, the best you can do are aerobics (running,
swimming, cycling ...) because these activities use fats as a source of energy.
The intensity of aerobic exercise should be between mild and moderate, so you
can be running or pedaling 30, 45 or 60 minutes in a row, accumulating a total
of about 3 hours per week. No matter how busy you are, you can surely find half
an hour to go jogging. If you have never exercised, or have been inactive for a
long time, these sessions may seem impossible. Don't worry, you can do it at
intervals:
The first week, jog 1 minute and walk the next 4 minutes.
Repeat until you complete the 30 minutes.
The second week, jog 2 minutes and walk 3.
Increase progressively every week until jogging for 30
minutes in a row.
Learn to control your pulsations
To make sure you are training at the correct intensity, you
should use a heart rate monitor. First, you must calculate your maximum
pulsations: 210 - your age. For example, a 45-year-old woman would calculate
210-45 = 165 beats. This would be 100%.
Anaerobic exercise is mild between 55% and 60% (in our
example, between 90 and 99), moderate between 60% -75% (from 99 to 123).
If you don't have a heart rate monitor, try this simple
trick: if you can talk while running, you are working at a soft intensity; when
you lack the air and you have trouble articulating the word, the intensity is
high and you should slow down.
At intervals, your pulsations will go up when you jog and go
down when you walk, which will keep you in the ranges between soft and
moderate, making sure you're burning as much fat as possible.
Nutrition is also important for losing fat.
Regarding food, the most important thing is to weigh the
food before cooking. A person of 50 kg does not need to eat as much food as one
of 100 kg, so the amounts are calculated based on weight and level of physical
activity. We often eat too much or not enough. Even if it seems a lie, if you
eat too little, you will not lose fat because your body will try to store as
much fat as possible from the little food it receives. You go hungry, do not
lose fat and can lead to serious illness, such as anemia.
The diet should include proteins (meat, fish, eggs),
carbohydrates (rice, pasta, potatoes, fruit) and healthy fats (fish, eggs, nuts, olive oil ...). You can
calculate the grams you need as follows:
Proteins: Your weight x 1.
Carbs: Your weight x 2.
Fat: Your weight x 0.3.
These amounts have to be distributed throughout the day,
between different meals. Making 5 small meals is recommended, but not
mandatory, you can divide them between the 3 main meals.
Also, you should not forget to drink enough water. Without
water, the body cannot metabolize fats correctly. If you only drink coffee,
tea, and soda, you will be partially dehydrated, your metabolism will slow down
and it will not burn fat efficiently. If you barely drink water right now, go
step by step and set your goal to drink 1 liter of water every day. When you
get it, consider drinking 2 liters and so on until you get to drink the 3
liters.
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