5 first steps to a better physical shape

5 first steps to a better physical shape

At the beginning of this year, many of us set a goal – to lose weight by the summer. But what if summer has already come, and you are in the same shape as for the New Year? The best thing you can do is start right now!

We are ready to provide you with a reliable plan of five simple steps. These tips may seem elementary, but everyone who has had the constancy to follow them will confirm their effectiveness.

  1. Create a calorie deficit for yourself

A calorie deficit is a condition when you spend more energy than you consume with food. This principle is always underlying when it comes to losing weight. You cannot get around it, no matter how many people try.

A calorie deficit is achieved in three ways:

you eat less,

you move more,

you eat less and move more (the most effective option).

Create a calorie deficit of 15-20% of the maintenance level and in a week, you will see the first results on the scales.

  1. Watch out for macros

Macros (macronutrients) are proteins, fats, and carbohydrates that you get with food.

Consume protein at the level of 1.6-1.8 g per kilogram of your weight per day. Get it from high-quality animal and plant sources.

Make sure that the fats in your diet are at least 20% of the daily calorie content.

Do not look for the ideal ratio of carbohydrates and fats, it does not exist. Choose the balance that you will be most comfortable with. The main thing is not to forget about the fiber norm: 25-30 g per day.

  1. Start going to the gym

Strength training is not only an opportunity to burn 250-300 kcal per session but also a wonderful investment in your health. Moreover, strength training is the best way to build muscle mass and give your figure a toned look.

  1. Choose whole foods

Milk and meat, fish and eggs, vegetables and fruits, cereals and nuts – all these products deserve a place on your table. Do not look for shortcuts in the form of slimming teas, detoxes, and other “magic beans”.

  1. Be reasonable

Eat a varied and balanced diet. Exercise regularly. Drink water. Do not divide products into “bad and good”. Follow the plan not only when you are full of inspiration but also when you do not have motivation. Don’t try to be perfect, just be consistent in your actions.

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