Comment perdre du poids rapidement et transformer votre corps grâce au CrossFit | Charlie Tango Fitness

How to Lose Weight Fast and Transform Your Body with CrossFit

How to Lose Weight Fast - Knowing what to eat and what not to eat will help you maximize your fat loss efforts. Caloric balance is a critical part of this understanding.

HOW TO LOSE WEIGHT FAST - UNDERSTANDING CALORIE BALANCE

Caloric balance is the ratio of calories in to calories out for an individual at any given time. It is the most IMPORTANT factor when it comes to changing your weight. What you actually need each day depends on your age, lifestyle, and fitness habits.

There are 3 states of caloric balance:

  • Negative calorie balance (hypocaloric diet)
  • Caloric balance (eucaloric diet)
  • Positive calorie balance (high calorie diet)


It is impossible to be in more than one of these states at any given time.

A negative caloric balance will always result in weight loss. "Even though changes in body water may occasionally mask this tissue loss, it will always occur, with ZERO exceptions discovered so far."


A eucaloric calorie balance means that the athlete will not gain or lose weight because he or she is expending as many calories as he or she is consuming.
A positive caloric balance means that the individual consumes more calories than he or she uses.

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EAT THE RIGHT MACRO-NUTRIENTS

The second most important aspect is making sure you are eating the correct amount of macronutrients your body needs.

The macronutrients are:

  • Protein (4 calories per gram)
  • Lipids (9 calories per gram)
  • carbohydrates (4 calories per gram).

There is technically a fourth element, alcohol, but I won't dwell on that. However, if you drink alcohol, you should know that there are 7 calories in a gram of alcohol, and those calories count. But they won't help you build muscle.

The seven tips below will guide you on the path to proper nutrition and effective weight loss.

1. Reduce sugars and starches

Carbohydrates (starches) are the most important thing to cut out of your diet when trying to lose weight. To give you a little background, insulin is responsible for storing your fat. Insulin release is also stimulated when you eat too much sugar from starch or carbohydrates.

The more sugar you eat, the more insulin your body releases, and the more fat it stores. But when insulin drops, you don't give your body a chance to store fat, forcing it to burn more fat to fuel your body.

Another benefit of lowering your insulin levels is that it allows your kidneys to do what they are supposed to do, which is to eliminate excess sodium and water from your body. Excess sodium makes you bloated and store water as excess weight. As soon as you get rid of carbs in the first few weeks of your diet, you will notice that you are losing more weight than you expected.

2. Eat vegetables, complex carbohydrates, healthy fats and protein.

Cutting out many of the most common carbohydrate sources (pasta, white rice, bread, etc.) doesn't mean you can't eat them anymore.

Carbohydrates from plant sources can provide the recommended range of 20 to 50 grams per day. You can meet your daily carbohydrate needs by eating vegetables such as cauliflower, broccoli, Brussels sprouts, cabbage, and Swiss chard, for example. Sweet potatoes are also a great source of carbohydrates.

Healthy sources of protein can be found in tofu, beef, chicken, turkey, eggs, lamb and fish (also rich in omega 3 – an important antioxidant your body needs).

Apart from this, it is essential to consume proteins and healthy fats. Healthy fats can be obtained by including fish oil, avocado, olive oil, peanut oil, etc.

By building your daily meal with these components, you help boost your metabolism better. The best part about consuming this type of healthy fat is that it does not increase the risk of heart disease.

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3. Lose Belly Fat – Add Strength Work to Your Workout

Yes, it is possible to lose weight without exercising, but it is always recommended to make your body active to get better results. Hitting the gym at least 3 times a week to warm up, stretch, and lift some weights is beneficial to speed up your weight loss. Lifting weights allows you to burn more calories and increase your muscle mass if you do it correctly.

Remember that muscle metabolism burns a lot of calories. If you do it right, you will likely gain weight due to increased muscle mass, but you will lose fat because your body has converted it to provide the energy it needs to use your muscles. It is also essential that you replenish your body and recover properly after training.

4. Lose Belly Fat - Find Time for a Festive Meal

Deprivation is usually the reason why so many people fail in their weight loss journey. Allow yourself to indulge at least once a week.

But just because you're entitled to such a meal doesn't mean you can eat as much as you can. Choose a reasonable portion size and eat the food you fantasize about. This will help you stay on track and be disciplined the rest of the time.

If you overdo it, you will fall behind on the results you want to achieve. This is the time when you can eat something unhealthy, but make sure you do it to satisfy your taste buds and not your appetite.

5. Lose Belly Fat – Control Portions and Calories
Without proper nutrition knowledge, calorie counting will be both exhausting and somewhat useless. In fact, calorie counting becomes useless when you stick to the low-carb protein-healthy fats-vegetables plan.

Following this diet tells you that you're already getting the kind of nutrition you need to lose weight. But if you still want to count your calories to make sure you're sticking to the diet, feel free to do so.

Using a calorie counter or calorie calculator is the best solution if you don't feel like keeping a food diary.

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6. Drink plenty of water

Always remember that your body needs proper hydration to ensure that all metabolic processes run like a well-oiled machine.

Water can make you feel full, help reduce cravings, and hydrate your cells and skin. Water is also a great way to help flush excess sodium from your body.

Remember how we said that too much insulin can lead to sodium buildup?

Well, once you cut back on simple carbs and lower your insulin, your body will need proper hydration to flush out the excess salt that is keeping you holding on to your water weight. So, drink like there is no tomorrow!


7. Lose Belly Fat – Get Proper Sleep

The body regenerates its cells faster while you sleep.

If you think your exercise routine has left you completely sore, getting a good night's rest will help heal the tissues torn by exercise. You can also ease the pain by taking a warm bath.

Every movement of the body causes wear and tear, so if you want to get rid of pain naturally, sleep will help speed up healing. Many top CrossFit Games athletes sleep 8-10 hours a night.

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