A decrease in the mass and level of adipose tissue is the most common problem of people engaged in recreational physical activity.
Athletes, due to the high training loads in this topic, do not have such a big problem, but, of course, in the absence of awareness, genetic predisposition or lack of healthy eating habbits, even an athlete can have problems with the proper level of adipose tissue.
How to effectively reduce body weight?
Define a goal
- measure body fat (how to measure body fat).
- set the rate of weight loss in kilograms: 1 kilogram in 2 weeks (500-800 kcal per day).
- plan the time of when you want to lose weight
- At a perfect case, the weight reduction scale must not exceed .5 kg / week – this would benefit to maintaining your body weight ahead in time
- Restriction of energy no more than 15-30% kcal per day.
- Stick to a diet with low-calorie vegatables
- Decrease serving by 1/4 at the beginning
- Remove sugar drinks from your diet. A bottle of coka cola or juice equals 100g of sugar, which is ~400 kcal
- Plan your meals – 4 meals are fine, but if you are hungry, divide your meals into 5-6.
- Include vitamins.
Record changes:
- It is best to weigh yourself once a week, or once each two weeks..
- measure early in the morning, preferrably before breakfast
- try to control your weight every 2-3 days.
The most major mistakes when trying to lose weight:
- Decrease in calories is too aggressive – Due to the lack of patience to quickly lose weight, a calorie deficit too high leads to nothing more than dehydration.
- Losing Weight During Competition – It is best to take care of your target body weight before or after the season, fighting energy can lead to worse athletic performance.
- Skipping of important meals (breakfast, lunch, dinner) – Lack of breakfast or dinner – increases the feeling of hunger in the evening, in addition, morning or morning workouts in this situation can be very tiring- There should be at least 4 meals present a day during the start-up and preparation period, and each meal should include protein-rich foods.
- Complete elimination of carbohydrates – ketogenic diet
- Too low carbohydrate reserves lead to depletion of muscle energy stores, i.e. glycogen, additional of them can cause headaches or a decrease in training mood – this strategy can lead to an effective reduction in body fat, but only experienced players can imagine allow it.
Strategies on losing weight:
Nutritious
- Calorie defficiency:
- A diet low on fats.
- A high-protein diet.
- High carbohydrate diet.
- Low-carb ketogenic diet.
- Low calorie foods.
- Lower consumption of calcium and dairy products.
Physical
- Increased activity.
- HIIT Exercises – High Intensity Interval Workout.
- Endurance exercise – aerobic work.
Pharmacological
- Enhancers – NOTE: some of the so-called Fat Burners can be hazardous to your health and may disqualify the athlete.
- Appetite blockers.
- Nutritional supplements.
All diets work at first:
- In the initial period of using any type of diet for weight loss, any change in the menu has a positive effect.
- Water retention is reduced due to decreased glycogen stores
- After the first two weeks of the diet, things get more complicated.
Fat burning occurs in several stages:
- At first fatty acids must be released from adipocytes (fat cells), this is achieved by hormones (adrenaline, norepinephrine) that stimulate beta-adrenergic receptors and mobilize fatty acids.
- Then the released fatty acids enter the bloodstream and circulate until they are taken up by the muscles or liver.
- Only 1/3 of the released fatty acids are oxidized – the rest are transesterified – which means they would be stored by the body as fat cells if not burned.
- Research shows an inverse relationship between fatty acid oxidation and appetite. The more efficiently the body uses circulating fatty acids, the lower the appetite.
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