The perfect diet program doesn’t need to consist from just the cutting the whole food groups, weird supplements, and starvation.
If combined with specific techniques, only a small sacrifices are needed. In order to have the best results just these 4 steps are enough to reach your goal:
1. Calorie maintenance level
In order to maintain your current weight, you must calculate the number of calories that you need to eat each day. The term is known as’ level of calorie maintenance ‘. If your first goal is muscle building, you need to create a daily caloric surplus of about 250 calories above your maintenance level.
And if If your main goal is losing fat, you need to create a daily caloric deficit of around 20% below your maintenance level. You can now “plug in” foods from each of the food using the basic structure for the calorie level you choose. You create your own diet plan.
2. Watch what you eat
Vegetables have the least calories per bite of any foods ( with the exception of starchy vegetables, such as corn and peas ). In fact, there are vegetables that they can be eaten in any amount such as lettuce. Grains can provide more vitamins, minerals, and fiber than refined food white bread and white rice.
If you can, choose whole grains. There are proteins that are high in fat, and there are the ones that are low-fat. Higher fat meats and dairy products have more calories. As the protein snacks contain a few proteins and calories, these protein “boosts” during the day help to keep hunger silent.
3. Drink a lot water
Studies have proven that drinking water along with many additional health benefits, naturally boosts your metabolism. When it comes to weight loss, one of the easiest things you can do to successfully achieve weight loss success, is drinking water.
By having 40 ounces of water in the morning, noon and night you will stay full and hydrated. The great aid to weight loss is the big amount of water that flushes your system and helps your metabolism. Start slowly with 60 ounces for a day, and every day increase by 10 ounces and stop at a gallon.
4. Move your body more
Even without very hard exercising, everyone can achieve a weight loss. You do not have to train for a marathon to lose weight. You just have to make an effort in moving your body as much as possible. And when you can, if even by 5 minutes, increase the time you exercise.
For those who are unable to exercise, people with health and physical difficulties, their weight loss or weight maintenance depends just on the smart choices of foods and counting calories. They must create a deficit in calorie they eat. This can be achieved by moving more and less eating or reversed.