Bella Rahbek Diet – We are going to take a sneak peek into the Bella Rahbek diet, meal plans, her recipes, supplement she takes and her overall nutrition. Complemented with Bella’s diet we are going to also look at 12 (forbidden) powerful tricks you can use to cut fat and get into shape. Losing weight is not the same as losing fat. Most people want to lose a few kilos, but others just want to change their body composition, without necessarily having to lose weight. Here we will explain how to eliminate body fat.
The reasons that induce people to focus on eliminating fat can be related to body aesthetics, health, and sports performance, among the most common.
If your priority interest is to burn fat, keep reading so you know how to do it effectively and safely.
Body fat: what it is, what it does and how much you should have
You should not be an absolute enemy of body fat since the body needs a lot of this tissue.
You require a minimum amount of this so that your vital organs and your central nervous system work correctly. This indispensable fat is called “essential fat”
Likewise, the body requires grease to perform interior insulation and damping functions.
The problem with it is when it is excessive, since, apart from the inconveniences of personal appearance, it can promote health problems, such as cardiovascular disorders and diabetes.
The fat located around the abdomen is called “visceral fat” and is the most important to reduce since it can invade vital organs and hinder the normal functioning of the organism.
Food specialists estimate that the ideal ranges of body fat, by sex, are the following:
- women: from 25 to 28%
- Men: from 12 to 15%
You will notice that the desired body fat index for women is more than 50% higher than that of men. With equal weights, a girl’s body fat reaches 2 boys!
This is because the female metabolism is more efficient than the male to store fat and is less efficient to burn, mainly due to the hormonal differences between the two sexes.
Within the same sex, these rates can vary between one individual and another, so when considering a regimen to reduce body fat, it is best to consult a doctor beforehand.
12 Things You Should do to Reduce Body Fat
1. Set the calories you should suppress
It is very likely that you will have to reduce your calorie intake. Some specialists recommend recording in detail the meals and drinks consumed during a week, calculating the calories consumed.
Doing it for only 3 days could also work if your 7 days of the week are more or less the same. But extending it to a week allows us to include the weekend, which is when we tend to be more liberal with food and alcohol.
Once this registration is made, you will be able to identify opportunities to decrease weekly caloric intake: reduce some drinks, lower or eliminate cravings and sugary drinks, and other adjustments in the diet. As long as the solutions are easier, your fat reduction program will be more comfortable.
If the records are heavy for you, you can use an online calculator to estimate the number of calories you need to eliminate according to your goals.
You must be clear that the number of calories you will need to cut daily or weekly will depend on factors such as:
- current caloric consumption level and reduction objective
- Expected or running exercise routine
- any medical condition present.
So you may need to experiment and adjust until you reach the precise amounts of food and calories. If you consult a doctor or dietitian you can establish your plan more quickly and accurately.
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2. Do not eat a low fat diet
Experience indicates that people who make low-fat diets have greater difficulty losing weight than those who eat more.
The main reason is that a low-fat diet is harder to sustain because these are the ones that make you feel full.
Fat far exceeds proteins and carbohydrates in the number of calories per gram.
While fat provides 9 calories per gram, carbohydrates and proteins provide only 4. This higher caloric density of the fat together with its lower digestion speed makes you feel more satisfied with it.
It is advisable that in your diet the fat contributes 30% of the total daily calories ingested. Taking this index to 20% or less already puts you on a low-fat diet, which would be inconvenient for your goal.
Assuming that you are trying to consume 1,800 calories a day, your fat intake should provide 30%, that is, 540 calories.
As one gram has 9 calories, you should eat 60 grams of fat daily to get your expected caloric intake.
To give you an idea of what you may be currently eating, here are the fatty contents of some common portions:
- a spoonful of cooking oil: 14 grams
- two tablespoons of peanut butter: 17 grams
- one ounce of almonds (between 20 and 24 units): 14 grams
- 1/4 avocado: 7.5 grams.
3. Prepare to eat less carbohydrates
Carbohydrates are the body’s main source of energy, but if you’re trying to lose fat, you do not want to eat a lot.
The reason is this: the body first consumes the energy of the carbohydrates, which is the most available because of its rapid conversion. When you deprive the body of carbohydrates, you force it to burn fat for energy.
The advice of specialists is that in your fat-reducing diet, 30% of calories are contributed daily by carbohydrates.
When doing your accounts in grams, you must subtract the fiber from the total carbohydrates to establish the net carbohydrates, which is what you really need. The fiber is not metabolized or digested, so it does not enter the account.
The most convenient carbohydrates for a fat-eliminating diet are those with the lowest glycemic index, such as fruits, vegetables and beans.
Read our guide for beginners on low carb diet
4. Find out if you are making progress
The current scale may not work. The normal scale only tells you how much you’re weighing, so if it even tells you that you weigh less, you cannot be sure that your fat went down.
The best thing would be if you could buy yourself or have access to a bioimpedance scale. These scales calculate the percentage of body fat by electrical bioimpedance, based on the characteristics of the different materials that make up the body, which have different conductivities
A cheaper, though less accurate, way is to measure the abdominal circumference with a tape measure. If the belly has gone down, it is that you are losing fat in the middle, which is the most difficult place to eliminate it.
If you want to have a reference, girls should point to a 35-inch (89 cm) waist and boys to a 40-inch (101.6 cm).
If you buy or already have access to a bioimpedance scale, in any case, measure your waist with the tape measure at least once a month. If the scale tells you that you are lowering body fat but the tape measure does not confirm it, something strange could be happening. Possibly you have to check the scale.
5. Take care of the dream
A dream of adequate duration and good quality is essential to regulate the metabolism that stores and burns fat.
Studies show that when you do not sleep enough or do your diet with some disorders, the hormonal system that works in the burning of fats becomes unbalanced and loses efficiency ( 1 ).
In addition, research has shown that lack of sleep stimulates the desire to eat high-calorie foods ( 2 ).
6. Do cardiovascular exercises at intense intervals
Cardios that stay in moderate intensity are very beneficial for health, but they are not the best to burn fat consistently.
Experts agree that training with high-intensity intervals is a much more effective way to burn fat.
As we explained earlier, when the body requires energy, it spends energy contained in the carbohydrates of the diet and in the glycogen stores constructed and stored from carbohydrates.
As high-intensity exercise demands more energy flow, the carbohydrate reserves deplete more quickly and the body goes to burn fat to supplement. And as an additional benefit, the body continues to burn fat after the end of the exercise.
Your training program to eliminate body fat should contemplate 150 minutes per week of high-intensity exercises.
You can do 5 weekly sessions of 30 minutes, but if it is too much for you, you can also increase the frequency and lower the duration, for example, 3 daily sessions of 10 minutes. The important thing is that you do the 150 minutes a week.
Among the exercises, you can choose the ones of your preference: races, weight routines, rows, series, swimming, exercises on the elliptical and others.
If for some health condition or injury, it is not possible to exercise intensely, you do not have to give up your diet to eliminate body fat. Continue with your moderate exercise program.
You may need to make a dietary adjustment to eliminate some extra calories and the fat loss will take more time, but if you are disciplined, you will get it.
7. Incorporates strength training in your physical routine
The muscle mass has the peculiarity that it is metabolically very active. This means that even doing a simple activity like standing up to go to the bathroom, the muscles involved spend a lot of energy.
In the same way, the more muscles you exhibit, the more energy (that is, calories) you will have to burn doing the same things. A thick, muscular man spends more energy to walk 10 meters than a thin, flaccid one.
When you add one pound of muscle, you increase your daily energy requirement by 30 to 50 calories.
Your routine to gain strength can start with some dumbbell exercises, like the ones in this video.
8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)
8. Focus your training on the big muscle groups
Specialists advise directing exercises primarily towards the arms, back, and legs.
These body parts contain the largest muscle groups and pointing to them will allow you to gain more muscle, than if you focus, for example, on the abdominals.
9. Waiver of sugary drinks
Soft drinks and sugary drinks never satisfy, so it’s best to say goodbye to them.
These drinks usually represent a considerable and constant recharge of carbohydrates that later turn into fats if they are not burned.
10. Read labels, track or estimate wisely
Since you should be aware of the amounts of proteins, carbohydrates, and fats that you are going to consume, you will have to carefully read the nutritional information of the food packaging.
MyFitnessPal is an application that allows you to quickly track the calories and macronutrients of food.
If you have no interest in dealing with macro traces, but you do not want to leave things to chance, try familiarizing yourself with the food classes, the most common portion sizes and their caloric and nutritional contributions.
You can record the above information in a table that is easy to consult, without spending too much time on tracking and calculations.
11. Hydrate well
Water is the natural environment in which chemical reactions occur in cells, including those of energy generation. If you are well hydrated, the organic environment is favorable for the burning of fats.
How much water do you have to drink? Two liters a day? More than two? One way to estimate the ideal amount of water to drink is to relate it to body weight.
Measure your weight in pounds and divide it in half. That fraction will be the number of ounces of water to drink. For a person of 80 kilos, the liters of water to drink would be:
- weight in pounds: 176 (multiplying the kilos by 2.2)
- half of 176: 88 (this is the number of ounces of water to drink)
- equivalent in liters: 2.6 (multiplying the ounces by 0.0296)
In this way, a person of 80 kilos who makes an average exercise program should drink 2.6 liters of water per day.
12. Do not exaggerate with the snack after the exercises
Your post-workout snack should be consistent with the intensity of the workout.
If you exercise an hour and a half, your post-workout snack should be about 30 grams of carbohydrates. That would be more or less two small pieces of fruit or a modest tortilla and 2 tablespoons of hummus.
- Use small plates to better control portion sizes.
- Chew food completely and slowly.
- Minimize snacks and turn to those that are healthy.
- Take the bread out of the restaurant.
- Avoid processed foods.
We hope that the previous tips will be useful to lose fat, but do not forget that before introducing sensible changes in the diet and training routine, it is advisable to consult the doctor.
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