Australian personal trainer Sophie Allen has revealed ways to lose weight without denying yourself your favorite food. Writes about it on July 5 Daily mail…
She said that one of the most common mistakes her clients make is to immediately start a strict diet, exercising six days a week and forcing themselves to take 12,000 steps a day. She agrees that this is an easy way to see rapid progress in the short term, but warns that it is also the fastest way to get discouraged after the first week.
Instead, Allen advises a slow-burn approach that starts with a moderate calorie deficit, short light cardio sessions, and a diet that’s fun.
First, she says, start with moderate reductions in calorie intake. To do this, you need to maintain a 20 percent calorie deficit from the daily intake of food.
“For example, if your rate is 2,200 calories per day, then you should lower that number to 1,760,” she explained.
Secondly, the process of fat burning will be accelerated by intense cardio training. The expert advised to give preference to swimming, running and cycling. In addition, she stated that at the initial stage, it will be enough to take 8-10 thousand steps a day.
For beginners in sports, the coach also recommended that they visit the fitness club no more than three to four times a week and noted that “more is not better.” She also urged to be patient and noted that the body needs time to change.
Finally, to maintain motivation to lose weight, Allen advised not to exclude favorite foods from the diet.
Earlier, on May 27, nutritionists named foods that help you lose weight. So, when losing weight, legumes can be useful, which include beans, lentils, chickpeas and others. Their consumption leads to a moderate reduction in weight, even in the absence of restrictions on caloric intake. Many experts have also advised including yogurt, whey protein, tea, eggs, pasta, walnuts, peanuts, and pistachios in the diet.