To get a taut and trimmed body, you must adhere to the following guidelines:
Maintain a calorie balance
Attention to the balance of calories, that is, the ratio between the calories consumed daily, versus the calories burned through physical activity. To get a taut body, the total number of calories must be reduced by 500 calories per day, in order to lose half a kilogram per week. As for reducing the number of calories by 1000 calories per day, it leads to a loss of one kilogram per week.
Doing resistance sports
Resistance exercise is one of the most effective exercises in burning body fat, in addition to its role in the process of refining the body; It increases muscle mass to a certain extent, which makes you burn more calories every day as a result of increasing the daily metabolism rate.
Doing aerobic exercise
Fast walking or jogging contributes to burning 500 calories within 30 minutes
Doing aerobic activities, such as cycling (or walking, swimming, or running …) help in the process of refining the body and tightening its muscles; You burn about 500 calories when you exercise for 30 minutes.
Eat foods rich in protein
Eat foods rich in protein, such as low-fat red meat, poultry, fish, eggs and dairy products … This will help build muscle mass, in addition to boosting the metabolism process, and thus leads to burning more calories, while exercising. The recommended intake is between 1 and 1.5 grams of protein per day for every kilogram of body weight.
Control the intake of sugar and carbohydrates
Controlling the intake of sugar and starches is key to burning stored fats for energy rather than burning carbohydrates. Controlling the intake of carbohydrates also contributes to reducing insulin levels in the blood. Thus, it causes the kidneys to drain excess sodium and water from the body.
Eat foods rich in fiber
To get a polished body, it is recommended to eat foods rich in fiber, such as wholemeal bread, brown rice and whole wheat pasta. You can eat healthy fats such as avocado, extra-virgin olive oil, and linseed oil. To lower the general glycemic index.
Be sure to drink 2 liters of water a day. In this context, it is preferable to drink a cup of it half an hour before eating the main meals.
Sleeping for enough hours is important for health, especially since a person’s failure to get enough sleep leads to weight gain, according to many studies. It also affects the body’s hormones negatively, and slows down the metabolism process, which increases the feeling of hunger.