4. Use exercise to burn the fat rather than diets to starve the fat

To lose body fat, there must be a calorie deficit. Such are the laws of
thermodynamics and energy balance. However, there’s more than one way to create a
calorie deficit. One way is to decrease your calorie intake from food. The other is to
increase the amount of calories you burn though exercise.

Of the two ways to create a calorie deficit, burning the calories is the superior
method. This is because large calorie deficits cause muscle loss and trigger the starvation response. Ironically, most people do the opposite: They slash their calories to starvation levels and exercise too little or not at all. This causes a decrease in lean body mass and invokes the starvation mechanism.

Paradoxical as it seems, the most effective approach to fat loss is to eat more
(keep the calorie reduction small) and let the exercise burn the fat. You don’t have to starve yourself – you just have to choose the right foods and make exercise a part of your lifestyle.

Why would anyone resort to starvation diets when they can burn fat more
efficiently through exercise? Perhaps they believe that eating more food and working out at the same time will “cancel each other out. Maybe they shy away from the hard work involved in exercise. There’s also a trend these days towards avoiding too much aerobic exercise because of the false belief that it will make you lose muscle. Quite to the contrary, aerobic exercise –combined with weight training - is the only method of fat loss that allows you to create a calorie deficit and burn fat without slowing down the
metabolism.

Here are the reasons why exercise - not dieting - is the superior method of losing body fat:
1. Exercise – aerobic and weight training - raises your metabolic rate.
2. Exercise creates a caloric deficit without triggering the starvation response.
3. Exercise is good for your health. Dieting is harmful to your health.
4. Exercise, especially weight training, signals your body to keep your muscle and
not burn it for energy. Dieting without exercise can result in up to 50% of the
weight loss to come from lean body mass.
5. Exercise increases fat-burning enzymes and hormones.
6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned
for energy and stored as glycogen rather then being stored as fat.

Вот, например, интересный кусочег:

а перевод есть????????

Итак на обед съела винегрет и грибной суп пюре
Сейчас чай пью с фиником и орешками

Про 20% я ничего в этом куске не заметила...а 20% от чего?

Ух ты! А мне диетолог говорила, что 2000 ккал для меня в сутки - это даже особо и не диета, а обычное здоровое питание. Проблема в том, что я сижу в офисе и, наедая в сутки, 2500 ккал умудряюсь толстеть на 1 кг в мес(((((((( Это при моих-то 120 кг((((( Может, что с гормонами не так?

С днём святого валентина!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

СПАСИИИИИИИИИИБО ЗА ВАЛЕНТИНКУ!!!!!!!!!!

Найс авик!!!!! (:
Сначала даже не узнала.. Богатой будешь!

Ты калории считаешь? ВОТ МОЛОДЕЦ!!!!!!!!!!!
Просто надо сидячий обрас жизни менять, вечером не лежать , а двигаться А ты во сколько последний раз ужинаешь?