Do you want to know how to lose weight for beginners for women fat burning?
In this article you will find how to lose weight for beginners simple so that you can start losing weight today to achieve the figure you have always wanted.
Quick note: Are you planning to accelerate your weight loss? Learn how fat burners for women can help you lose weight faster.
If you want to lose weight easily, I invite you to continue reading so that you can start your way to get the sexy figure you deserve.
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What are macros?
If you have no clue in where to start, how to lose weight for beginners for women, fat burning. Here you will find easy information so you know how to start.
You first need to know that nutrients are divided into 2, macronutrients and micronutrients.
With macronutrients responsible for providing most of the energy, in addition to repairing and building organic structures, promoting growth and stimulating some hormones.
The macronutrients are:
- Fats
- Proteins
- Carbohydrates
The fats
Do you really need the fats? Many times it is believed that fats are bad, the reality is that they bring many benefits to your body.
Some of the benefits are lubricating the joints, regulating some hormones.
You must be careful because not all fats are good for you, there are saturated, unsaturated and trans fats, the latter being the ones that can cause damage to your health.
Summary: Fats are important in your diets because they perform different hormonal functions, in addition to lubricating your joints. Make sure to avoid trans and oxidizing fats and only eat healthy fats.
Avoid cooking fats such as corn, soybean, sunflower, olive oil, as these when heated oxidize and become harmful to your health.
Cook with coconut oil, avocado oil, natural butter (avoid margarine), you can also use pork fat. The reason to use these is because they do not oxidize and do not cause you harm.
However, you should avoid excess and use them in moderation.
Other fats that can help you are: Fish oil that contains Omega 3, also consume avocado, walnuts, cashews, extra virgin olive oil as a dressing (without heating).
Do not forget that fats are consumed in moderation as a few teaspoons can turn into a lot of calories for your body.
Proteins
Proteins help you build muscles of your body, they are divided into simple proteins and complex proteins.
The best quality of proteins come from animal origin such as: fish, chicken, pork, beef, eggs.
Summary: Proteins are your best ally to lose weight, they help you burn calories while you digest them, they make you feel full for longer. Eat those that are low in fat such as sirloin, chicken breast, whey protein, and others.
Avoid the following proteins: All those that contain a lot of fat and that are difficult to remove, such as fajita.
Also if other of your foods already contain fat, remove as much fat as you can or if they have skin also remove it.
Eat the following proteins: As for meats, Sirloin is one of the cleanest, and if it contains fat it can be removed very easily.
Fish in its different options is also a good choice.
For poultry, prefer the breast that is very low in fat, removing the skin to reduce the amount of fat.
In dairy, choose Greek yogurt, cottage cheese, also a derivative of milk is the isolated whey protein powder, which is excellent to consume quickly and you can take it everywhere.
The egg, preferably the white, is an excellent source of protein and is low in fat, and you can prepare it in many ways.
Carbohydrates
All carbohydrates eventually turn into sugars, but some carbohydrates are converted faster than others, depending on the amount of fiber and the type of carbohydrate.
The 3 main types of carbohydrates:
- Sugars
- Starches (complex sugars)
- Fibers
Foods with sugars: milk or fruit sugars, sugar added to produce products, such as the sugar in cookies.
Summary: With carbohydrates you must be very careful because you can easily overdo it, avoid all those that are processed and prefer natural, complete and whole foods, the closer to organic, the better.
Starchy foods: Corn, potatoes, lentils, beans, oats, barley.
Fiber foods: Some fruits, vegetables, whole grains. The fibers pass through the digestive system without being absorbed.
One of the main reasons for obesity is the excess consumption of carbohydrates, because due to their delicious taste, it is very easy to eat them in excess, in addition to that most junk food contains added sugars, which gives you excess calories.
Carbohydrates that you should avoid: Avoid sugary drinks, which are regularly bottled or packaged, although natural fruit juices also contain excess sugars.
Avoid processed food because in addition to containing excess sugars, you will also find that it has trans fats and these 2 together are very dangerous for your heart.
In general, avoid everything that contains added sugar, for this, read the labels of the products, also avoid refined flour products, as they do not contain fibers and are converted very quickly into sugars in your body, such as:
White bread, sweet bread, fried foods, flour tortillas, cookies, ice cream, cakes, desserts, donuts, fast food burgers, etc.
Carbohydrates that you should consume: Always prefer natural carbohydrates that contain the highest amount of nutrients and fibers.
Vegetables. Consume as much as you can, and prefer to consume them in as many colors as possible, because that way you ensure that you consume the vitamins, iron and minerals that your body needs. Vegetables are low in calories and make you feel full.
Fruits. When you have a craving for something sweet instead of looking for junk food, you better prefer to consume fresh fruit, you can use it as a delicious healthy snack between meals, taking care to consume them in moderation because although they contain fibers, do not forget that they also have sugars.
Whole grains and starches: Accompany your meal with small portions of whole wheat bread, brown rice, oatmeal, potato, sweet potato, corn tortilla, dehydrated toast. Take care of your portions, it is very easy for you to want more and consume them in excess.
Tip: If you want a delicious and nutritious dessert you can prepare an unsweetened Greek yogurt accompanied by your favorite fruit, you can add nuts, granola and a little natural beehive honey. This way you can calm your cravings for something sweet.
Portions that you must consume per Macro
Up to this point you already know what macros are, you also learned which foods rich in fat, protein and carbohydrates you should avoid and which you should prefer.
But how much should you consume of each of them?
I could give you some formulas to do it in a more exact way, but since I want things to be simple for you, I will give it to you in percentages and even easier I will give it to you graphically.
Servings per Macro:
- Carbohydrates 50%
- Proteins 30%
- Fat 20%
Note: These amounts are approximate, for example if you consume more fat, simply cut down on protein and carbohydrates. The same would happen if you consume more than some other macro.
Summary: The approximate portions of Carbohydrates, fats and proteins are: 50% Carbohydrates, 30% proteins, 20% fats. If you consume a larger portion of one of them, you should lower the portion of the others.
The important thing is that you do not consume them in excess, the only thing you can eat in greater quantity practically without risk are green leafy vegetables, which can also help you feel fuller.
Macros portions graphically.
As I promised below, I show you an image of how your plate should look at lunchtime, to avoid overdoing your portions.
In the image you can see that the vegetables should occupy half of your plate, a quarter you can serve brown rice, beans, potato or cooked sweet potato, taking care not to exceed this amount because you could exceed calories. It is best that you choose only one type of serving, or a little of 2.
The remaining quarter will be occupied with some protein that can be meat, poultry, fish, among others.
For fats, as you already know, both proteins and carbohydrates may already contain some fat, depending on the type of these and the oils or fats you have used for cooking.
So it is only necessary to add a teaspoon of olive oil (not heated) in the vegetables or salads as a dressing.
I hope this information is helpful and you can put it into practice in your next meals, remember that these portions apply regardless of whether it is lunch, lunch or dinner.
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