If your goal is to lose to lose a pound of fat a week, you will need to create a calorie deficit of 3,500 calories in one week, which equals 500 calories a day. This deficit can only be reached through diet and regular physical activity.

If you decide to train at the gym 3 times a week for about one hour per session. Is three hours enough to lose 3,500 calories? The answer is no. That is why it is essential to adopt healthy eating habits.

On the other hand, your eating habits will influence your body composition. Let me explain. Most people will lower their calorie intake as much as possible when they want to lose weight. On the other hand, when this strategy is combined with physical activity, it may be more harmful than beneficial since it leads to loss of muscle mass and gaining in body fat. Why? The body needs a minimum of calories to for the metabolism to work (maintain body temperature, make the heartbeat, etc.). When not provided with enough energy, the body uses the available energy, the muscles. This allows him to slow down his energy expenditure at rest and thus to make fat reserves. This totally goes against your original goal of losing fat.

Some food can curb the felling of hunger and can actually help the body lose weight. The foods you choose to put in your diet are very essential to the process of losing weight without deprivation.

The best way to lose weight, and maintain a healthy diet, is to increase your consumption of satiating foods that have great energy density. The energy density takes into account the amount of calories contained in a food relative to the volume of the food. For example, you will need to eat several apples to have consumed 100 kcal. However, it will take a small handful of chips to achieve the same energy intake of 100 kcal. These are some of the most beneficial foods you can incorborate in your diet to get maximum results.