With so many contradictory reports on the best ways to lose weight, it can be difficult to separate the real news from the false news.
Fitness megainfluenza Madalin Giorgetta and head coach Jenna Davies shared a YouTube video detailing their fat loss experts' tips to focus their minds just in time for the summer.
From the recharge of carbohydrates and the conscious feeding to the complete departure of the scale, FEMAIL gathered its best advice, including the measurement of portions with the fist.
The fitness megainfluenza Madalin Giorgetta (pictured) shared a video on her YouTube channel detailing tips for fat loss experts
MEASUREMENT OF PORTIONS BASED ON YOUR DOOR
According to Ms. Davies, her stomach is the size of two fists.
And instead of weighing food, she advised using her hands to measure the correct size of the portions.
"His whole hand covers lean meat like chicken breasts, and the palm of his hand is for red meats and red proteins.
"The grains and other carbohydrates are a fist, and for the vegetables your two fists or I like to say, as much as you want," he said.
REDUCE THE PERIOD OF REST TO MAINTAIN YOUR HEART RATE
"If you're training by doing 12 squats and resting for 45 seconds, you will not be able to fully recover if you work with a load that challenges you enough," Davies said.
Repeating squat games with shorter rest breaks between each will help with burning fat because your heart rate stays at a high level.
Repeating squat games with shorter rest breaks between each will help with fat burning because your heart rate remains at a high level
FIND SOMETHING THAT MOTIVES YOU
While exercising, Ms. Giorgetta suggested listening to an audiobook to stay focused.
The sensation of Instagram listens to motivational speakers like Tony Robbins during training.
CARB BACKUP LOAD
This keto-inspired diet does not involve carbohydrates during the day and then eat your required allowance at night.
"Your first three meals will be proteins and fats, and the last two will focus on proteins and carbohydrates," Davies said.
& # 39; The physiological benefits include reduced cortisol which is the hormone responsible for stress & # 39;
The head trainer and nutrition coach Jenna Davies (pictured) appeared with Mrs. Giorgetta
INCREASE YOUR NEEDED LEVELS
NEAT (non-sport activity thermogenesis) is the energy that is spent on everything we do, in addition to sleeping, eating or exercising sports.
It includes walking to work, typing, performing housework and being restless.
"If you work in a corporate environment, make an effort to get up a little more from your desk by sending documents to a printer farther away or by talking to someone in a different department instead of sending an email," advised Ms. Davies.
GET A LIABILITY RESPONSIBILITY
The girls suggested you join a like-minded friend on your training trip.
& # 39; If your closest friends do not understand why, they will not get it as much as someone on the same page as you. & # 39;
The girls suggested that they involve a like-minded friend on your training trip
STEP AWAY FROM SCALES
"Sometimes scales can be your worst enemy: my scales have only increased since I started my weight loss journey three years ago," said Ms. Giorgetta.
"I went from 52 kilos to 56 kilos and back to 52 kilos," he said, adding that taking photographs of progress along the way has been a very important part of his transformation.
Ms. Davies said it is also crucial to understand her body composition.
"You can change the percentage of body fat and muscle mass without the scales changing: you know how you feel in your clothes and how you look in the mirror, so pay less attention to the scales and more to how you feel."
Taking pictures of progress along the way has been a very important part of the transformation of Mrs. Giorgetta
CONSIDERABLE PRACTICE EATING
"Basically, there are eight steps to digestion: most of us are taught that the first stage begins in the mouth.
"But the first stage really starts in your brain: it stimulates your salivary glands, making the food you eat easier to digest.
"If you pasture all day, you often forget the amount of food you have eaten, but if you looked all that day on a plate, you might think twice about how much you are consuming."
"If you pasture all day, you often forget the amount of food you have eaten, but if you look all that day on a plate, you might think twice how much you are consuming" – Mrs. Giorgetta
INCREASE THE INTENSITY AND VOLUME OF YOUR TRAINING
"When you train in a block of twelve weeks, you must change the volume and intensity of your training every four weeks.
This implies the amount of load lifted and the sets and repetitions that you are doing in training.
"It's tempting to continue where you left off last week, but you should always be adding ten percent to give yourself a push," Davies said.
ADD MORE GREEN TO YOUR DIET
"When you reduce calories, it can be difficult to look at your plate and see much less food than you're used to," Giorgetta said, which can lead to binge eating later that day.
Mrs. Davies said it is important to satisfy her appetite and suggested pecking on water-based vegetables such as cucumbers.
"Steam or whiten and load your body with green leafy vegetables like fiber, it's like giving your body an injection of vitamins."