1. Prepare to feel uncomfortable – at least for a few days.

We constantly ask me how to lose weight and to be eating to lose weight and my reply is “Eat Less” which confuses and often surprises many people.

Let me explain what I mean to eat less. I refer to “Eat less of which are used to.” The truth is that this is uncomfortable and will be uncomfortable for a few days until your body adapts.

If you’ve gained weight, probably because you are eating more than you need. When you start to lose weight, they actually starting a learning process where you and your body have to get used to eating less or different.

This happens fast for some people and slow for others, but eventually happens. The key is to use a plan to help you eat less, without limiting the amount of nutrients you consume. This will help control the discomfort of the process of eating less. If you can keep eating less becomes ‘normal eating’ for you.

2. This is probably obvious, but is one that many people forget – Compare yourself to yourself, yourself. emily_Frente_2

Every body is shaped differently. In my opinion, the use of steroids or drugs is more common in men and women of what is thought and the use of makeup, Photoshop and lighting effects on the covers of magazine and TV have created a totally unreal as is the human body.

Therefore, the only person with whom you can compare is you and only you. If you are looking to get better and look better, there’s nothing wrong with that, but do not try to be someone else because you’re going to go wrong. Take a photo of another photo before and every 4 to 8 weeks to compare the difference. The truth is that you’ll feel good when you see the new picture.

3. Be patient.

From my experience I can tell you that most of the transformations of 12 weeks or more follow this pattern:

The first three weeks – the most dramatic changes occur in your weight.

In the past three weeks – the most dramatic changes occur in your body visible.

The period in between when most people are frustrated and anxious because they see dramatic differences. So you know, plan, be patient and not give up.

Remember that at first notice changes in the number, then stop for awhile to see changes in the final weeks and after significant visible changes. This is a good reason to complete a training program for 12 weeks or more.

4. Do not justify overeating with exercise.

I would say this is the most common situation when you start exercising. Many people send me their daily diet and they say I do not know why not lose weight, however I do not know why not gain weight because the truth is that they eat much and exercise he does is preventing weight gain in Instead of helping her down. Get to your goal first and then you see one or two per month luxury.

5. Remember that your weight fluctuates (goes up and down) during the day.

I weigh about 172 pounds “78 kilos” when I have not eaten and 177 pounds “80 kilos” more or less after and during the day. My weight goes up and down between 2 to 3 pounds every day.

Try to weigh yourself in the morning and remember what’s important is the fluctuation of the low number and is never an exact number. Do not worry if it goes up or down not one days, worry about following the program all week and next and next …

Record your weight, what you eat and your routines so you see as your weight fluctuates with what you eat and as you progress through each routine. This information will help in the process of losing weight and learn how you can lose weight faster in the future.

When an athlete is overweight need to perform a special diet to reach their proper weight, the diet should meet the energy needs of macro and micro nutrients which are different from those not physically inactive, high performance.

To do this properly, when designing the plan nutritional diet is necessary to establish not only slimming, but also considering the nutritional requirements of these people.

The athletic performance is influenced by body weight, so athletes should keep it in check, in bodybuilders is a factor and their food is truly special both inthe training phases as pre-competition, however maintenance they can be considered as a sport.

Being overweight should get back to weight loss to achieve improved performance. The way to do is to maintain a calorie-controlled diet but to cover all needs of both carbohydrates and proteins and fats, plus vitamins, minerals and all the micronutrients.

Caloric Distribution

Carbohydrates
Approximately 55 to 60% of total carbohydrate to be covered by complex sugars, whole grains, legumes, fruits, vegetables, pasta-based meal.

This is because the body needs these food sources for glucose to be used at the time of exercise. A few days before the competition can consume extra preparations to achieve organic reserves of glycogen, so the body will have sufficient energy reserves. In addition, the fiber in these foods are satiating, that in case of low-calorie diets are often helpful.

Fats
Between 20 and 25% of total calories should come from fat. However, the diet should be low in saturated fat, while fat is necessary for maintaining good health, such as the absorption of vitamins A, D, E and K, to avoid foods high in saturated fat trans.

Avoid butter, creams, sauces like mayonnaise, ketchup, meat with visible fat snacks, high fat cheeses, etc.. As far as possible be replaced by vegetable oils such as olive, corn, sunflower, grape, canola, etc.., Lean meats prefer them: sea fish, skinless chicken, beef defatted.

Protein
Their consumption should be moderate between 15 to 20% of total caloric value. For athletes involved in resistance work such as athletes, need to increase protein intake, this can be achieved naturally, without resorting to dietary supplements with high protein content.

The recommended intake between 1 and 1.5 grams of protein per kg of body weight. Protein-rich foods include meats in general, which must be lean, egg whites, nonfat dairy milk, yogurt, cheese, white meat fish and blue.

A slimming diet for overweight athletes needs provides basically can have a person who makes high-performance physical activity, but given good guidelines unadieta calorie enabling it to lose weight without losing energy and athletic performance.