2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
In an effort to lose weight, many people try to drastically change their lifestyle. Such sacrifices are completely unnecessary, because the secret lies in small changes that should gradually become a normal way of life.
If you want to lose weight, what needs to happen to your body is to start converts fat into energy fast. Here are the steps to follow if you want to have a permanently beautiful figure.
Do not drastically limit the number of calories
If you drastically reduce your daily calorie intake to 1000, it will send your body a signal of hunger and slow down your metabolism. When the metabolism slows down, fat deposits and weight gain occur.
Of course, counting calories is necessary, but it is also important to burn them efficiently. And metabolism plays a key role in weight control.
Metabolism is a process of converting calories from food into energy. Therefore, the main thing is to bring your metabolism to a peak state, so that your body burns most of the calories consumed throughout the day, even when you sleep.
Determine your daily calorie needs
To start engine for burning fatDon't overload your body with too much food. Calculate how many calories you need to consume each day to lose weight slowly and keep your metabolism running. Calorie intake varies according to age, gender, height, weight and activity.
Distribute meals properly
By eating sensibly, you can set your metabolism to work properly and curb your appetite. It is best to eat five times a day in small portions.
Consume 200-400 calories every 3-4 hours. Yes your body will expend more energy to digest food and the speed of metabolic processes will increase.
Move more
Between 20 and 40 percent of the calories burned per day are spent on physical activity. Therefore, for most people it will be appropriate to spend 30-60 minutes of physical activity 4-6 times a week.
If you do not have this opportunity, do what you can - walk the dog longer, park the car a little further from the house and walk, use the stairs instead of the elevator, clean the apartment - just move.
Pump your muscles
Muscles are your best friends. The rate at which your body converts calories into energy is closely related to muscle volume. Muscle burns more calories than fat, so the more developed your muscles are, the more calories your body expends, even when you sleep.
Sleep easy
According to a study published in the Journal of the American Medical Association, sleep deprivation can increase hunger and negatively affect metabolism, making it difficult to lose weight.
Lack of enough sleep can keep a person hungry even after eating enough food, as lack of sleep affects the release of cortisol, a hormone that regulates appetite. That is why it is imperative to sleep at least 8 hours a day.
Eat protein
The body processes some of its own calories when it digests the food it eats. This is called the thermal effect and varies from product to product. Proteins have the greatest effect, which makes them indispensable for fast metabolism.
In addition, foods such as turkey and chicken are involved in building muscle through protein content.
Eat good carbs
Good carbohydrates also have a great thermal effect. They are a source of energy and are found in cereals, legumes, fruits and vegetables.
Drink water
Researchers from Germany have proven that drinking plenty of water can increase the level of calories burned in the body. People who participated in the experiment increased their metabolism by 30% after drinking about half a liter of water.
Water is essential for the efficient burning of calories and the conversion of fat into energy. In addition, water somewhat calms the appetite and cleanses the body, removing toxins. Therefore, you should drink 8-10 glasses of water a day and even more if you lead a very active lifestyle.
Recommended:
Fake Butter Is Pushed Into Our Stores
Despite the increasing quality standards of food products and the strict regulations for the content of the packaging of each item, counterfeit food products are regularly detected in local stores. Or more precisely - you pay for something quality, and you receive a product with false content and questionable composition.
Fat Doesn't Make You Fat
We need fat to survive. Without them, the body will not function properly. Eating fat does not mean that you will directly gain weight. What makes us fat are the amounts we ingest. And this applies to both fats and carbohydrates, and even protein.
Five Foods That Will Turn You Into Geniuses
Undoubtedly, intelligence is a matter of a combination of factors, including genes, environment, education, etc. But often people miss the fact that it depends greatly on proper diet. It turns out that the food we eat is the key to a clearer mind, a good memory and, as a result, success.
Energy Drinks Make Children Fat
Consumption of energy drinks by children is extremely harmful to their health and future development. It has recently been found that their intake significantly increases their weight. In addition, energy drinks are able to cause irreparable damage to the oral cavity of the child's mouth.
It's Easier To Get Into Harvard Than It Is To Get Into McDonald's
Unbelievable, but it is a fact that it is much easier to be accepted at Harvard, which is considered to be the most prestigious university in the world, than at McDonald's University of Hamburgers. The training at the unusual university lasts only one week, but still only one percent of the students admitted to study there manage to get diplomas.
