This lifestyle is negative not only as the antithesis of physical activity, but also as responsible for a greater accumulation of body fat and lower calorie expenditure.

Also, we found that metabolic rate foods like salt, causing fluid retention, which directly influences the weight gain. Similarly, skip some of the basic food and little water to take, would cause slower work of our metabolism, slowing the loss of toxins.

Remember that it is important to take your time to properly digest food. If you eat too fast it will take longer to reach satiety. Remember to take into account these factors when dieting to lose weight. Its success may depend on them.

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When you apply quick weight loss diet, first deposits of sugar consumed when the body does not get through the diet begins to break down fatty deposits and finally the muscle tissue.

To prevent this from happening Finally you have a good protein intake, which you can get through a shake or smoothie that will allow you to replace a main meal three times a week and thus lose weight without losing muscle mass.

Protein Smoothie Weight Loss

• Calories per serving: 430 calories

Ingredients

• 1 tomato, skinned and seeded.
• 1 cup of spinach.
• 1 cup of broth diet.
• 2 tablespoons milk powder.
• 2 teaspoons brewer’s yeast.
• 2 tablespoons wheat germ.
• 2 tablespoons oats.
• 2 tablespoons chopped walnuts.
• 1 teaspoon olive oil.
• 1 teaspoon apple cider vinegar.
• Salt and pepper to taste.

Preparation

• Place all ingredients in blender or food processor.
• Blend.
• It can be eaten hot or cold.

This smoothie contains:

• Complex carbohydrates.
• Protein.
• Unsaturated fatty acids.
• Vitamins: A, B, C, D, E, K.
• Minerals: Iron, calcium, magnesium, selenium, sodium, phosphorus and potassium.

This smoothie consumed up to 3 times a week you will lose weight without losing muscle mass. Remember that physical activity is essential to complement a weight loss plan.

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Therefore, the most effective way to burn fat is to reduce the amount of calories you consume and increase the level of physical activity. So the key terms when talking about weight loss are “diet” and “exercise“.

Introduce changes gradually

Small changes can make a big difference. You might think the weight loss as a permanent change in your eating habits. While weight loss goals are usually marked in weeks these changes should be held to over the months and years.

Increase your physical activity

Someone who increases the amount of exercise and maintain the same diet and calorie intake it will probably lose weight. You need not register yourself in a gym. Just a mild exercise as a 20-minutes walk will benefit if you meet most weekdays. Keep in mind that whenever you exercise more than usual will be burning fat.

A variety of ways to increase the activity you do. Playing a sport, go to aerobics classes, running, walking, swimming or cycling. All enhance your fitness. You just have to find an activity that you find it accessible. Thus it is more likely that you include in your routine.

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Diets that greatly limit calorie intake can make weight loss a while … but hungry and generate a rebound effect: the person can not sustain it over time, go back to eating (especially replenishes the missing calories), returns to gain weight and fat in addition to recovering lost muscle mass.

You can lose weight with a balanced diet by following these simple tips:

• Divide your meals throughout the day, between 4 to 6 times, with smaller portions (and not eat once and plentiful … and less at dinner!).
• Gradually thin: at most 1 or 2 pounds a week.
• Drink water quantity.
• Do not fill your plate. In each of these 4 to 6 feedings, get up from the table if being totally satisfied, so you re-educating and balancing the body.
• Engage your balanced diet: fresh fruits, vegetables, whole bread, cereals such as brown rice contains fiber, which is skim milk, legumes, seeds.
• Limit consumption of meats, sweets, alcohol, etc.

Besides this balanced diet supplemented with: walking, calorie-burning activities such as climbing stairs (very slowly), mowing the lawn, washing, cleaning and so on.

This way you gradually lose weight and improve your muscle tone, along with your state of health and spirits.

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Weight loss diets that deal only to reduce caloric intake, not including some type of physical activity, make the individual a disservice because 25% of that weight loss may be muscle mass.

Although the scales weigh in which we stated that we have lost weight, maybe the percentages of body (i.e. the% of fat to total weight in relation to the% of muscle mass) have even worse because it has lost muscle mass.

Since the basal metabolic rate (BMR) is directly related to the amount of muscle you have in the body, muscle mass is lost if the BMR will be slower, so they burn fewer calories. In short, if you lose muscle you have a good chance of getting fat again.

The key to not to fatten the long term is to realize the importance of maintaining or increasing muscle fiber body. By building muscle you increase the BMR, which offers many more possibilities to stay at that weight over time.

Since the RMB is between 60 and 70% of daily energy consumption, even a modest increase of BMR can positively alter the percentages of the body. Although there are other factors such as age and genetics also determines the BMR, the percentage of muscle mass is a factor that should not be overlooked.

Going up the BMR, will burn more calories during all activities, even when sitting, lying and sleeping. Every 400 grams of muscle mass that is added to the system consumes 35 calories per day or, which is the same between 1.2 and 1.6 kg of fat per year.

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This may be a physiological perspective, but in reality, is not as crucial as what substrate we are using total caloric expenditure produced, and this will be greater if we work within certain limits (somewhat higher than mean gentle jogging or bicycling).

Without going to assess the need for an adjustment in feeding habits – is necessary and we talked about in the section on nutrition – we consider the problem of excess weight is the lack of stimulation on the muscle.

Recommend only the development of aerobic work (any kind) is to see the problem of overweight from a single perspective. However, this problem is multifactorial and we put a solution that involves an integration of the different factors.

The metabolic changes that occur in our agency relationship with the endocrine system and the muscles, especially in reference to sarcopenia or muscle loss. Therefore, having greater muscle mass will benefit the regard of higher metabolism and a decrease in the ratio of lean tissue and fat.

But we should consider other aspects such as the fact that a sedentary person to raise the volume to make a significant long-term aerobic work is a metabolic stress it can bear, but may be very hard for their muscular-articular structures.

It would therefore be necessary to begin with moderate work, travel light type, and increasing the intensity gradually, a process perhaps something temporary “long” for the customer desires. The shortest path may involve combining this work with a proper anatomical muscle conditioning.

Furthermore, we must consider the perception of effort. The individual may be more psychologically prepared to withstand a load of medium or long term intermittently, that a continuous and very long-term (not just from a psychological standpoint, but in terms of joint overload). This can cause negative feelings and create a disincentive for physical activity. Many times the person leaves the implementation of physical activity.

From here, defended the proposal of intermittent aerobic exercise and above all, neuromuscular physical activity (or tone), always in terms of personal characteristics.

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