Читать книгу Carb Curfew: Cut the Carbs after 5pm and Lose Fat Fast! - Joanna Hall - Страница 15

Unfortunately, if we are consuming more calories than we are expending our fat cells will get bigger and bigger. Although fat cells do not generally divide and increase in numbers, if we eat excessively and gain a significant amount of weight (40–50 pounds) then our fat cells will get bigger and divide and it is likely that the body fat gained at this time will pose more of a problem to shift. While this may seem depressing it helps explain why sometimes we look at friends and they appear to have dropped the weight effortlessly, while our own efforts seem to require a lot more persistence. Appreciating this will allow you to approach your diet plan with a realistic picture of what you can achieve long-term.

The most effective way to decrease the size of your fat cells is to reduce your weekly intake of calories. Obviously this can be achieved through diet alone, but it is far more effective—and easier—to use a combination of sensible nutrition and physical activity. For fat cells to get smaller we need to create a calorie deficit of 3,500 calories per week. At first sight this figure can appear alarming, however the trick to effective body fat loss is to ensure that the calorie deficit is achieved slowly and consistently. Spreading the 3,500 over seven days means you are aiming for a decrease of 500 calories each day from your normal daily calorie range. If you split these 500 calories between the nutritional strategies in Carb Curfew and physical activities, the figure becomes a lot more manageable. Incorporating exercise into your routine (whether this involves walking instead of taking the car or fitting in regular sessions at the gym) will go a long way towards helping you achieve your goal.

Ways to Save 500 Calories a Day

Everyday physical activity: Walk to the post office rather than drive, take the stairs at work, walk up the escalators. Saves you 100 calories.

Exercise: Power walk for one mile. Saves you 100 calories.

Nutrition: Operate Carb Curfew in evening meal. Replace a portion of pasta with two portions of extra vegetables. Saves you 200 calories. Replace mid-afternoon snack of 2 slices of bread and jam with an apple. Saves you 100 calories.