If you want to lose weight, it’s about to be in negative energy balance,, which means that you consume more energy than you get in. You can achieve that by doing high energy-intensive work-outs or reducing energy intake through a diet. You will also see other effects from weight loss such as more energy, better performance in sport and better health.
Points to consider:
- Eliminate the intake of empty calories. Empty calories provide energy but very little nutrition and are chips , candy, soda, ice cream , pastries etc.
- Reduce fat intake to about 20 % of the total energy (food) during a day. Less then that can be dangerous
- Increase protein intake to minimize the loss of muscle mass. Proteins will also give you a good feeling.
- Reducing carbohydrate intake, instead eat carbohydrates in the form of fiber-rich products, fruit and vegetables and simple carbohydrates in connection with the recovery objectives.
- Eat food with a lot of nutriotion (healthy food). If you feeel less energy than usual you can use a small amount of vitamins and minerals (pharmacie).
- Your intake of energy during the weight loss should be about 500 calories less than your energy needs per day. This means that the weight loss will be safe and that you lose about 1/2 kg per week.
Points to consider when training for weight loss
- Do a larger quantity of aerobic exercise. This is when you burn the most fat. Examples of such training are typical endurance sports such as long-distance running, cycling and skiing etc. The power walk up and walking is also in the aerobic range, but from a fat burning perspective, it is not as effective as when you work with a higher intensity – example running just below lactate threshold.
- Do not train maximum strength during the weight loss phase. Since muscle repair and muscle building is limited during the weight loss, you should avoid maximal strength training or heavy weight training because such training breaks down muscle. A good guideline is to train with at least 10 repetitions.
Do not lose weight only through diet changes.
Doctor of Naprapathy at SpineTeam CK sportcenter