In short, a calorie deficit is required to lose weight, i.e. the amount of calories consumed daily should be less than the amount of calories expended. There are 2 ways to increase calorie deficit: Reduce the amount of calories absorbed and increase energy expenditure through regular exercise.
To undertake such an adventure, it is necessary to seek the advice of your doctor. There are three basic rules to follow if you want to lose 20 kg fast:
– Eat a diet rich in protein and good fats, Are low in carbohydrates.
– Practice 3 to 4 HIIT sessions (High Intensity Interval Training) Multiple sessions per week or so to increase your calorie expenditure and maintain your muscles.
– Get at least 7 to 8 hours of sleep a night.
Embrace your diet
Calories can be consumed in the form of protein, fat and carbohydrates, which are macronutrients. To control calorie intake, it is important to weigh foods to control the calories consumed during each meal.
The main role of proteins is to build muscle. The average required protein intake is about 1.2 grams per kilogram of body weight. It is quite possible to go up to 2 grams per kilogram of body weight without endangering the organism. Proteins are no longer useful because they are broken down by the body
You should know that 1 gram of protein provides 4 kcal. They are of animal or plant origin. Proteins are found in eggs, white meat, dairy products, tofu, lentils or chickpeas.
Lipids play an important role in energy storage and in the membranes of our body’s cells. These are macronutrients that give the body more energy, in fact 1 gram of lipids provides 9 kcal. There is an average of 0.8 grams of fat per kilogram of body weight.
We will differentiate between unsaturated fatty acids “good fats” and saturated fatty acids “bad fats”. The “good fats” to eat are found in butter, salmon, olive oil or almonds.
To reduce the amount of calories you consume, it is essential to consume fewer carbohydrates. Adequate protein intake is essential to maintain muscle mass during weight loss. This also applies to lipids that are essential for our body.
In the absence of adequate carbohydrate intake, the body seeks energy from its own reserves, especially stored fat. This will remove the fat and fly away the extra pounds.
– Weight the food and count the calories
To better manage your calorie intake, it is important to weigh the foods you eat. It may seem difficult, but it is an important stage for successful weight loss. By weighing the food we eat, it will be easier to see the number of calories we consume daily.
It is important to be especially vigilant about foods high in carbohydrates and bad fats, which should be banned as much as possible during this period as these are empty calories and will not bring anything to your company.
After all, do not follow a controlled diet to lose 20 kg quickly. (CoolTraining)
Increase daily energy costs
HIIT (High Intensive Interval Training) is practiced in the form of round training. Its best form is tabata. It replaces 4 minutes, 20 seconds of intense effort and 10 seconds of rest. The advantage of this is that it is a training method that allows you to expend maximum calories at home without equipment. This applies to everyone.
HIID allows our body to burn calories for 12 hours and promotes muscle sensitivity to insulin: the muscles absorb the food well. HIIT promotes the production of growth hormones that help protect and build muscle and absorb stored fat.