What are the basic rules to lose weight ?

In order to reduce excess fat stored on the body, it is important to have the right combination of diet and exercise everyday. But, often we get lost of such information, which are conflicting with each other. And we choose any one of them. Many of us choose a diet from either low calories or low fat. However, there are some basic rules to reduce weight. Experts around the world agree on seven basic rules. Let us know which are the seven rules.

1. Calorie measurement is very important to reduce fat. It is important for you to know your daily calorie requirement through meals. Calories are needed according to your age, weight, height and weight loss goals and weight loss period. Lean Body International Federation of Bodybuilding and Fitness Figure Professionals and Nutrition Coach Holly Mitchell does not believe in reducing calories very fast. "He said that, Your goal should be on what you eat. He says that you don't need to go along with anything else to reduce calories and be steady on them.

2. Enough protein is an important component of effective fat reduction plan. When trying to reduce weight, the growth of protein in the diet and snacks provides satiety and muscle protection. Also, taking protein as per requirement in your diet makes fat reduction efforts much easier. So try to include eggs, yogurt and walnuts in your daily breakfast snack. Also include lean proteins such as chicken, fish and beans in lunch and follow by dinner.

3. We should not be afraid of carbohydrates as it helps you a lot after a workout. According to Mike Roussel, diet doctor at Private Nutrition Consultant and Shape magazine, carbohydrates are essential for hard-working individuals. "Consuming carbohydrates before exercise or drinking it during exercise helps fight fatigue and burn much more fat. Roussel also stated that the importance of carbohydrate consumption after workouts because eating carbohydrates after exercise shuttles our muscles. So that you become passionate for your next training session.

4. Along with exercise and workouts, nutritious diet is very important to lose weight. With the right combination of exercise strength training and cardiovascular exercise, you can eat up to 3,000 calories in a week. Actually, weight loss is a time consuming and serious process. In addition, if you make the necessary changes in your day to diet, you can burn an additional 3,000 calories. Use a combination of exercise and proper diet to enhance fitness and maintain lean muscles while losing your weight.

5. It is very important to maintain lean muscles if you want to consume less calories. Weight training should be done to do this. Weight training actually helps to build our muscle. Especially if you also do weight training with cardio to spend calories, it can be very beneficial to the human body. But 5 to 8 % of weight training with a heavy weight is a good solution for it. This not only keeps you strong but also encourages the body's need for muscles.

6. To reduce weight properly it is important to pay attention to the amount of food we eat. Especially keep in mind how many calories you are consuming per day. When you include many types of diets in your diet, this process becomes very tedious and impractical. So it is better that you choose five sources of protein, fat and starch. And weave your weight loss program around these items. This will also make your shopping for catering items very easy. Once the rules are in place, include new sources of protein and carbohydrates in your meal plans.

7. Reducing weight is a long process. No magic pill is there. This is a fake trade policy by weight loss supplement companies. Weight loss supplements can cause you insomnia and many other side effects also.

A. How can I lose fat quickly?

The Best Ways to Burn Fat Fast

Start Strength Training with the help of experts. Strength training is a type of exercise that requires you to contract your muscles against body resistance. 

Follow a High-Protein Diet on day to day basis.

Squeeze in More Sleep. 

Add Vinegar to your day to day Diet. 

Eat More Healthy Fats in your meals. 

Drink Healthier Beverages. 

Fill up on Fiber rich foods. 

Cut Down on Refined Carbs consciously.

B. What foods help burn belly fat?

Seven Delicious Foods That Help Fight Belly Fat

Belly Fat-Fighting Foods.

1.Avocados. Sign up for Breaking News Alerts. 

2. Bananas. This most loved fruit packs with 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.

3. Yogurt. 

4. Berries. 

5. Chocolate Skim Milk. 

6. Green Tea. 

7. Whole Grains.