6 Mistakes to Avoid in Rapid Fat Loss
Many MM women may have such troubles – not eating and not drinking will still lead to fat gain, perhaps because you have overlooked some details. To lose fat, there are ten mistakes you must avoid.
Don't make these mistakes 1: Reduce protein intake
As one of the authors of the book 'Make Yourself Healthier, Make Yourself Younger,' Dr. Wayne Wiese says: Women lose about 5 pounds of muscle every ten years (approximately adding 15 pounds of fat). Protein helps strengthen lean muscle mass, so be sure to maintain adequate protein intake.
If you are in your thirties, daily intake is set at 50-56 grams; if you are in your forties, you need 56-62 grams of protein a day. Beneficial protein sources include tuna and chicken breast (choose one, 170 grams provides 45 grams of protein).
Don't make these mistakes 2: Reduce your eating volume (increase your exercise volume)
As the author of the book 'The 10 Dietary Habits of Women,' registered nutritionist Elizabeth Somer says: Women often underestimate their daily calorie intake, about 800 calories.
A Florida University study found that although 47% of exercisers claim they are consistent in their efforts, only 15% actually do so. Keep a daily record of your diet and exercise, so you can accurately grasp your diet and exercise patterns.
Don't make these mistakes 3: One snack doesn't count
Whether it's a candy taken from a colleague's desk or leftover chips from your child, an average of 25 calories per snack. If you eat four snacks a day, you will gain a pound per month. Stop mindless eating, only eat food in a dish or in single-portion container sizes.
Don't make these mistakes 4: Reduce strength training
Have you ever thought, do you need to burn calories and fat when you are still and motionless? Then you need to increase your resting metabolism, and strength training (such as light weight or resistance bands) is a key factor. Strength training three times a week. After about 10 weeks, you will lower your body fat.
Don't make these mistakes 5: Consume too few calories
As the director of Nutrition at Braggin' Nutrition and the head of the Women's Hospital at Boston, a registered nutritionist, Casey McKenna says: Yes, reducing calorie intake is important for weight loss, but if calorie intake is too low, your body will enter a state of hunger, which will lower your metabolism. You cannot eat less than 1200 calories a day.
Don't make these mistakes 6: Insufficient strength training
To truly burn fat and calories, you need to increase exercise intensity. Turn your walk into brisk walking twice or three times a week, alternating between 30-90 seconds of brisk walking and 90-120 seconds of slow walking.
