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The 5 Fundamental Rules to Weight Loss

THE 5 FUNDAMENTAL RULES TO WEIGHT LOSS These rules are crucial for anyone who aims to lose weight. kcal 1.YOU NEED TO BE IN A CALORIC DEFICIT. This is the bread and butter of weight loss (pun intended). If you are not in a caloric deficit, you are not going to lose weight. Use a calorie calculator, measure your needed caloric intake (TDEE) and eat 300-500 fewer calories. 2.YOU NEED TO DO RESISTANCE TRAINING. Cardio should not be your only form of exercise. Resistance training, such as lifting free weights, should be on the agenda when at the gym. Such exercises will help boost your metabolism, help burn more calories, and in general lead to a better body composition. 3.YOU NEED TO EAT ENOUGH PROTEIN. Protein is regarded as the single most important nutrient for losing weight. Our bodies use more energy to metabolize protein when compared to carbs and fats. Aim for 30% of your caloric intake to be protein - that is .8g to lg per lbs. 4. YOU NEED TO DRINK ENOUGH WATER. Water is essential for weight loss. In a study, participants burned 25-30% more calories just after 10 minutes of drinking water. This effect lasted for 1.5h . Make sure you drink about 1.5L to 2L per day. 5. YOU NEED TO GET ENOUGH SLEEP. Sleep can either make or brake your weight loss progress. Good sleep leads to a better hormonal balance and less Cortisol. Poor sleep is directly linked with weight gain and muscle loss. Lower screen time before bed and lower caffeine during the day. Get about 7-8 hours of sleep per day. SOURCES: THE BODYBUILDING https://pubmed.ncbi.nlm.nih.gov/18025815/ https://pubmed.ncbi.nlm.nih.gov/14671205/ https://pubmed.ncbi.nlm.nih.gov/19640952/ https://www.webmd.com/diet/sleep-and-weight-loss#2 BLOG Y the-bodybuilding-blog.com

The 5 Fundamental Rules to Weight Loss

shared by hainzgospodinow on Sep 14
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This short yet descriptive infographic showcases the 5 fundamental rules to weight loss. These rules need to be followed a 100% by those who wish to embark on a weight loss journey. The graphic is der...

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