How do I get off?
The answer to this question is quite simple, and I'm sure you would have come up with the same answer. You fall off by burning more calories than you consume. A body contains various storage places for energy (glycogen); the liver and muscles are the most important. When these stocks are low or empty, the body will burn fat. Which results in a decrease in body weight. If these stocks are replenished less often, but the intensity of your daily activities remains the same, then you will appeal to fat reserves. Just like for energy (carbohydrate), the body has places where it can store fat; first, fat is stored at the abdominal area, hips and face, and then to the limbs. As long as the energy stores in the muscles and liver are not full, it is unlikely that fat will be stored, provided that a balanced diet is taken into account (see: How much can I eat?).
Healthy weight loss
Everyone can lose weight. Many people only often end up in an unhealthy way. They lose a lot of pounds in a short time by simply stopping eating, or not eating any more carbohydrates (see: What are carbohydrates?). As a result, the body no longer receives its much needed nutrients. Healthy eating does not mean less eating, but goal-oriented eating; selective, time-bound and balanced (see: What is balanced nutrition?).
How do I quickly fall off?
Fast weight loss is in most cases not recommended.
Do you want to lose weight faster, combine a balanced diet, or eating habits, with cardio or any other form of sport. Cardio, or cardiovascular training helps the body to burn calories extra quickly. The danger of this is that you waste too quickly, or that you eat a lot more in return.
Burning more means eating more, and more and targeted eating is more nutrients. In other words: healthy weight loss.
Here you can calculate what you burn by sport.
What are good eating habits?
There is probably a reason why you want to lose weight. This means that you are overweight due to the long-term maintenance of wrong eating habits. Provided you do not change your eating habits, you will get your lost kilograms back again, or maybe not lose at all. The basis of a good eating habit is eating food that actually contributes to the health of your body.
A good eating habits should be varied (see: What is a varied diet?) And balanced (see: What is a balanced diet). In addition, it is important that you eat the right amount of food per day, depending on your gender, height and target (see: How much can I eat?). When losing weight, everything that you put into your mouth should stop.
What is unhealthy food?
The first step is to avoid so-called 'empty calories'; sugars. In general, sugar is undesirable, it contains no nutrients, and these will be converted relatively quickly to fats (see: Why is sugar bad?). Therefore avoid drinking as many soft drinks as possible. Take the light variants if necessary. The well-known sugars are fructose in fruit, sucrose as table sugar and dextrose in sports drinks, sports sweets and the well-known suntan packages.
Candy is almost made out of sugar. Candy therefore adds nothing to your weight loss. With this I do not want to say that you are not allowed to snack. You know yourself how disciplined you are in the area of sweets, so buy a junk day (See: What is a junk day?). A diet can only be maintained when you can make a routine of your diet.
Lower your use in salt. Salt is bad for your kidneys and raise blood pressure (See: What are healthy greetings). In our daily diet is already added a lot of salt without us know about it. Just look at the back of a vegetable pot, or a spaghetti sauce pack.
Which products are healthy?
Healthy products have nutrients. Healthy food products do not necessarily have to be lean. Just think of unsaturated fats. These are fats that can be recognized by their liquid form in room temperature. Olive oil, fish oil (omega 3), linseed oil, etc. all fall under healthy nutrition. A tablespoon per day is recommended in all cases, even during weight loss.
Fresh vegetables are always welcome, whatever kind. Cooking vegetables is done that way, but if you are really lazy, go for pot vegetables. However, these do have an increased salt content due to the addition of salt.
Ectomorph
Long-distance runners fall under the variants of these body types. Their narrow frame and wiry structure ensure that they often have a low body mass index. (see: What is body mass index?) Generally I have experienced that these can be sporting types, depending on their motivation. I also fall under this body type. Ectomorphs have a high metabolism, a high metabolism. The body often reacts quickly to activity, and a warm up often does not have to last long. This is in contrast to the other two body types.
Mesomorph
This body type is broad-shouldered and naturally has a large amount of muscle mass hanging from the skeleton. The skeletal structure is heavier than that of the ectomorph to support this muscle mass. Due to the higher degree of muscle mass, these figures will often have a high metabolism. After all, muscles require a lot of energy, which means that the motor of this body type must turn well when it is moved. One encounters bodybuilders and gymnasts with this body type. With every sport where muscle mass and strength comes into its own, this body type will be found. An ectomorph of 1m 80 can sometimes take years in the gym to weigh 80 kg, where often the starting weight of a mesomorph already fluctuates around this body weight. They should, however, have less of endurance sports, since they are simply too heavily built for.
Endomorph
The endomorph naturally has a low metabolism, which makes it difficult for them to start their combustion. Non-athletes under this body type often have a high percentage of fat (see: What is my fat percentage?). Their body weight, like the mesomorph, is higher than average, but this is in contrast to the mesomorph due to their fat percentage, and not due to their muscle mass. One or more weekly sports days for this type can not hurt the endomorph.
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