They are approaching Christmas holidays and festivitiesand if by that date you want to show off a flatter abdomen or lose a few kilos to wear that dress that you like so much, this is the appropriate time to apply three key tips that will help you achieve it without going hungryaccording to an expert.
The specialist in Human Nutrition and Dietetics, Andrea Sanchez Known on networks as @nutri_andreea explains that to lose fat without putting muscle mass at risk there are three keys: reduce portions while taking care of a balanced plate, include proteins in all meals and do strength exercise to guarantee the tone of muscle mass.
1. Control portions to generate a calorie deficit
The nutritionist recommends reduce food portions to generate the calorie deficit necessary to lose fat. For this, it is crucial to reduce the amount of food in each meal, without excluding any food group.
You must ensure the intake of:
- Proteins: Fundamental for satiety.
- Vegetables: They provide fiber and micronutrients.
- Carbohydrates: Energy source.
This recommendation makes sense, if we take into account the guide known as the Harvard plate a plate composition that ensures that you include all these groups in healthy proportions.
2. Increase the amount of protein
One of the best ways to lose weight and, above all, eliminate body fatis by increasing the intake of protein. It’s very simple: you just have to make sure you include this macronutrient in your meals.
Including protein is easier than you think, since there are two great sources:
- Animal Protein: Main source of essential amino acids (meat, chicken, fish, eggs, dairy products).
- Vegetable Protein: You find it in legumes (lentils, beans) and some vegetables and nuts.
Proteins increase satiety and help maintain muscle mass while you lose fat.
3. Incorporate strength exercise
To enhance your results and achieve that desired body composition before the holidays, the recommendation is clear: include strength training.
Sánchez recommends carrying out strength training. “Do it at home or at the gym; the important thing is that you practice it to avoid sagging which can be caused by loss of muscle mass. Remember: what you want to lose is fat, not muscle“, indica.
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