How Much Protein Should A 15 Year Old Girl Have Here Are the 10 Steps Toward Reaching Your Ideal Weight, and Also How to Lose Belly Fat

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Here Are the 10 Steps Toward Reaching Your Ideal Weight, and Also How to Lose Belly Fat

Wouldn’t you like to know how to lose abdominal fat and finally be able to reach your ideal weight?

Well, after reading this article, that is exactly what you will be able to do.

But, before giving you the exact steps to achieve this, I would like you to know that this information is based on real experience. These are the exact same steps I took to go from weighing 285 pounds to reaching my own ideal body weight of 175 pounds.

That was 15 years ago, and I was able to keep that weight off with this approach. I’m not trying to brag or brag when writing about what I’ve accomplished. I just want you to know that this strategy is very effective, especially if you’re like me and were born with a very slow metabolism, have a strong desire to eat delicious, high-calorie foods, and hate using any type of physical activity. .

Here’s how to lose belly fat and reach your ideal weight:

1) Decide exactly how much you want to weigh when you reach your ideal body weight and what percentage of body fat you want to have at the end of your weight loss journey. For a man to have a flat stomach, his body fat percentage should be around 10%, and for a woman it should be around 15%.

2) Weigh yourself and measure your body fat percentage using a caliper. Write these numbers down somewhere, so you can track them every week. This is one of the secrets of how to lose belly fat and reach your ideal weight.

3) Calculate your TDEE (Total Daily Energy Expenditure), which is the amount of calories your body can reasonably burn during the day. To do this, be sure to use the Katch-McArdle formula, which takes into account your lean body mass, and multiply it by your activity level. This calculation will let you know how many calories you can burn during the day.

4) Choose an effective macronutrient ratio that you will use to calculate the percentage of dietary carbohydrates, proteins and fats you will consume during the day from your meals. To start, you can use anywhere between 50-30-20 and 40-40-20.

5) Take your daily maintenance calorie intake that you calculated in step 3, and multiply it by the percentage of macronutrients you have chosen. For example, if your TDEE is 2,000 calories and you chose the 50-30-20 macronutrient ratio, you would consume 1,000 calories from carbohydrates, 600 calories from protein, and 400 calories from dietary fat.

Then divide those numbers by 4 for your carbs, 4 for your protein, and 9 for your calories from dietary fat.

In this example, you’ll get 250 grams of carbs, 150 grams of protein, and 44 grams of dietary fat. This will be the exact amount of macronutrients you should be consuming from all of your daily meals.

6) Once you have these numbers, your next step will be to decide how many meals you will eat during the day. The optimal amount of meals to consume daily is four. In this example, we would take the numbers from step 5 and divide them by four.

This would give us the following numbers for each meal: carbs 250 calories/62 grams, protein 150 calories/37 grams, and dietary fat 100 calories/11 grams.

7) Your next step should be to eat these four meals every four waking hours. And your first meal should be taken as soon as possible after waking up. Here’s how to lose belly fat and achieve your ideal weight using an effective nutritional strategy.

And, be sure to drink plenty of water throughout the day and avoid drinking too many calories from beverages. If you drink beverages, be sure to count the calories in them and add them to your daily calorie intake.

But, we are not done. There are a few more important steps to creating a flat stomach you can be proud of!

8) Once you are using an effective nutrition strategy, your next step is to implement an effective exercise strategy. The first part of an effective exercise strategy is cardiovascular training.

Pick a simple aerobic activity like walking and start doing it at least four times a week. This can be done outdoors or indoors on a treadmill. The weather and the safety factor must be taken into account when choosing where you will do this physical activity.

Start with 10 minutes per session and progress by adding five minutes per week. As you start to gain experience, you can choose other cardio training exercises, to make sure your body doesn’t adapt and continues to burn as many calories as possible. during each workout.

9) Once you’ve started burning unwanted body fat with aerobics, be sure to start weight training three times a week to maintain your current muscle mass. This is very important, as it will help you maintain muscle and keep your metabolism elevated during the weight loss phase of your program.

You can start using simple exercises at home at first. Push ups, crunches, shoulder raises, dumbbell extensions behind the head, dumbbell curls, calf raises, etc.

Without using strength training to maintain your muscles, it will be very difficult to achieve irreversible and long-term weight loss. This is especially true for women, who do not like to use this physical activity too much.

10) Keep an eye on your daily weight loss plan. As soon as you stop producing the fat loss results you are aiming for, it means the time has come for you to change your approach. And all you have to do is try another nutrition and exercise technique to keep your body burning unwanted body fat and burning as many calories as possible.

Here’s how to lose belly fat and reach your ideal weight. If you were born with a slow metabolism, you will need to continue doing so for the rest of your life. As soon as you stop, the fat will just go up.

The motivation to walk this path comes from focusing on the vision of your future self, and at the same time focusing on your current reality in relation to that vision!

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