If you do not take anything from this article, then remember the simple fact: if you regularly consume more calories than you spend, then you will gain weight, despite the fact that you eat. Even if the amount of calories consumed with fats is less than 25-30% per day, and you limit saturated fats to the recommended rate of 10%, you will still get better if the caloric intake is more than the consumption.

Are you surprised?.

And not only you. Many people believe that if they only eat low-fat foods, they will not gain weight. Not true. If you chew a pack of crackers with a lowered fat content in one sitting, then you will get several hundred calories. Of course, most of them account for carbohydrates, but carbohydrates can be stored as fat. And proteins. And, obviously, fats.

This does not mean that carbohydrates, proteins and fats are the same. It is clear that fat is the worst comrade if there is too much of it. First of all, fat contains far more calories than carbohydrates or proteins (9 calories per gram, in contrast to 4 calories for carbohydrates and proteins).

The answer is simple - do more sports or eat less, or do both. And running, we will not tire of reminding you this is the best way to get rid of excess weight in less time. Fact.

Do not believe that the optimal load for burning fat should be low intensity, such as walking. Running burns fat faster than walking, because it requires more calories than walking. This physiological fact is clearly proved by studies. And the obvious things do not end there.. Recent studies have shown that the aerobic exercise program, which periodically includes 90-second acceleration at a load of 95% of the maximum, burns at 3. 5 times more fat than a stable moderate intensity program.

Moreover, those who include interval training in their occupations achieve this high level of fat burning, spending half as many calories as those who adhere to moderate training.

Why are the results so impressive? Studies show that the metabolism remains elevated even at rest for several hours after intensive training. Studies of Norwegian scientists in 1991, for example, say that significant fat burning occurs within 15 hours after a 70-minute intensive workout. Lessons with a low load do not cause such a metabolic recovery.

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