قالب وردپرس درنا توس
Home / Health / How can I lose fat fast?

How can I lose fat fast?



  Young woman checks the pulse during exercise "title =" Young woman checks the pulse during exercise "class =" inline "data-nid =" 46391498 "data-image-label =" xxxlarge @ 2x "srcset =" https: // media1.popsugar-assets.com/files/thumbor/OmsE2PG2St7i0AOSuzDFX1Y08Zc/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/201[ads1]9/07/17/954/n/1922729/ tmp_ir1g5f5. jpg 1024w, https://media1.popsugar-assets.com/files/thumbor/_sp0CcRKssAhHmImEPLZsbLMWQg/fit-in/2048xorig/filters:format_auto-!!-:strip_icc-!!-/2019/07/17/954/n /1922729/tmp_irLE5A_0b1c0719fd49e923_GettyImages-519550002.jpg 2048w "/> </p>
<p>  You can not choose where to lose fat first (like your thighs or stomach), but if you want to lose it fast, you'll need to" spend more calories than you "said Charles Seltzer, MD, DABOM, CEP, a bariatric physician based in Philadelphia, PA, opposite POPSUGAR." The faster you want to lose fat, the greater must be the calorie deficit. "But if you are And as a permission to radically reduce calories, you should know the following: If you overhaul your diet alone, you can only fail, as you are more likely to lose muscle than fat in this way You can safely speed up fat loss with diet and exercise without risking rebuilding it later. </p>
<h2>  What you should eat to lose fat fast </h2>
<p>  "The fastest way to lose fat is to Remove sugars and cut down simple carbohydrates like bread, pasta, potatoes and rice, "said Wendy Scinta, MD, MS, President of the Obesity Medicine Association and Certified Obesity Physician based in Fayetteville, NY, to POPSUGAR If you want to be really fast, try reducing your net carbs to 20 grams. "The net carbohydrates are calculated by dividing the fiber by the total carbohydrate is deducted. In context, 20 grams of net carbohydrates fall within the range of very low carbohydrate diets. "If you choose, you may need to shorten your workout a bit until your body becomes keto-adaptive (which means it's running on ketone bodies rather than glucose)," Dr. Scinta. "Consume at least half your weight in grams of protein to maintain muscle mass." </p>
<p>  Just remember that if you suddenly switch to a diet like keto, if you're used to junk food, you may have trouble implementing it, such a drastic change. "The more you change yourself, the less likely you are to stay long term," Dr. Seltzer. If you want to clean up your diet, start slowly by eating more plant-based foods and then switch to a lower carbohydrate diet if you want to. Dieting is most effective in accelerating fat loss, exercise is essential. Both doctors recommend using intensive interval training (HIIT) to speed up fat burning during and after exercise. "HIIT can also help protect your muscle mass while you're in calorie deficiency," Dr. Seltzer. In any other workout, try to reach 70 percent of your maximum heart rate called the fat burning zone. "The maximum heart rate formula is 220 minus your age," Dr. Scinta. "To find your fat burning zone, multiply it by 0.7." The 22-year-old's maximum heart rate is 198, which means she should aim for 139 during exercise. </p>
<p>  To maintain muscle mass after hard workouts and keep metabolism stable – which is vital for weight reduction – aim for at least 1 gram of protein per pound of body weight, Dr. Scinta added. But the best way to be successful in the long run is to listen to your body and slow it down. "Being patient and not taking drastic measures at all is the best game," said Dr. Seltzer. </p><div><script async src=


Source link