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Home » How to lose weight safely » A nutritionist, painted the main steps for those who want to lose weight – The Saxon

Want to lose weight but not sure where to start and how to act? Antip a nutritionist, and coach Kate on his page in Instagram kate_rightfood published a detailed manual for beginners, in which he painted the basic steps.

How to lose weight:

1. To create a calorie deficitIe to consume FEWER calories (=food or energy) than you spend. Or, to put it simply EAT LESS.But it is a BIT UNDERFED, but NOT STARVING.And many make this huge mistake of forcing themselves into a strong deficit (=hunger), sitting on a diet.In this case, Yes, you will lose weight definitely, BUT:

All lies in the energy balance the difference between the arrival of food (calories) and its consumption.If:

2. Define your rules BDIMThe MOST IMPORTANT thing eating an increased amount of protein. Its important that the body was flabby instead of muscle left fat.If there is no physical activity per day of at least 10 thousand steps in value of protein about 1 1.5 g per 1 kg of NORMAL weight (ie without obesity).For active people higher value of protein about 1.5-2 g per kg of normal weight.This landmark, each norm has its own.

To avoid problems with the cycle, skin, nails and hair, eat the required quantity of fats. Below 30 grams per day!Not to be blunt, to avoid the lethargy and the body was Hale and hearty eat carbs! And no matter what time of day.Min norm of 110 grams per dayHow to calculate KBZHU?There are a bunch of formulas, it doesnt really matter what to take. It is also a landmark, which is a start and to draw conclusions whether you like the rule or not4. Not to believe the scales

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A nutritionist, painted the main steps for those who want to lose weight - The Saxon

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Home » How to lose weight safely » A nutritionist, painted the main steps for those who want to lose weight – The Saxon