- To see the results of your efforts, it is best to take your measurements regularly.
- Another solution is to use an impedance balance.
Yannick Gouverneur, coach at French and Fit, which offers online sports lessons, explains: “The more muscular the body, the more calories it expends at rest. So I recommend alternating between “cardio” sessions and muscle-building activities, the former burns calories during exercise, while the latter increases muscle mass”. Therefore, when dieting, a balanced diet is always recommended, along with physical activity. The body becomes stronger but not necessarily lighter because muscle is denser than fat, and therefore heavier. So do not monitor the weight in kilograms shown on the scale.
The best thing you can do to see how your diet is progressing is to track your measurements regularly. For example, waist circumference is an excellent indicator. Another solution is to use an impedance balance. This type of tool allows you to know about the fat in your body and to measure its evolution. It should be 15-20% of the weight for men, and 25-30% for women.
The daily calorie balance should be slightly negative
The amount of daily calories an adult needs depends on many factors, such as gender, age, height, weight, etc. However, the recommended and average daily intake is estimated for each sex. An adult man should eat between 2,400 and 2,600 calories per day, depending on his activity level. For an adult woman, that’s 1,800 to 2,200 calories. Therefore, to lose weight, a person’s daily caloric balance must be slightly negative, less than zero. In other words, the body burns more calories than the food provides. Don’t starve yourself either, or you won’t achieve your long-term goals.
For the best results, it is best to combine this diet with regular physical activity to increase the body’s energy expenditure. Do two to three exercises per week, preferably cardio and muscle-strengthening activities. And, on the other hand, you should try to take 10,000 steps a day. If the end goal is to gain muscle, it is best to include protein directly in your diet or take dietary supplements.
A digestive walk after eating
“In order not to be stored as fat, excess calories must be burned between 6 and 10 hours after a meal, so I always recommend a digestive walk, explained Maïa Beaudelaire, nutritionist and micronutrition expert. And if the goal is to burn extra calories, the best time to exercise is in the morning on an empty stomach.”
Along with a diet and exercise program, hydration and sleep remain two important allies. It is recommended to drink two liters of water a day, to reduce the feeling of hunger, hydrate the body and facilitate digestion and intestinal transit. Be careful, tea or flavored drinks do not count towards these two liters.