Many of those who want to lose weight decide to join the fad diet and quickly give up. Losing weight is like doing a triathlon, you can't wait to arrive the day it is celebrated, without having trained at any time, and win the competition. Every day counts, and you must bear in mind that in this adventure exercise is important, but feeding It's fundamental.
Many diets promise to speed up metabolismbut how does this work? First of all, we must explain that this is the process that your body carries out to convert the food you eat into the energy you need. It is a vital process for all living beings, not only for humans, the energy that our body obtains when we eat, such as Popeye when I had the spinach. Is it possible to speed it up? Actually, yes, producing muscle, as nutritionist Nancy Farrell tells in 'Health': "Muscle is more metabolically active, so lifting weights is one of the best ways to lose weight. The more muscle you have more calories you will burnAlthough a lot of people make the mistake of focusing solely on cardio. "The idea is to get on with both.
High sugar intake is linked to weight gain and cardiovascular disease, obesity or type 2 diabetes
It is clear to us that we must therefore combine cardio and strength, but what about diet? From keto to paleo, whichever you choose, you have to keep in mind a series of tricks that will help you to lose weight immediately.
Reduce your sugar intake
Worth. WHO recommends that let's limit your consumption to below 5% (equivalent to about 25 grams or six teaspoons). We will notice it in our health: we will have less cavities, easier to fall asleep and a more balanced weight, among many other benefits. How to start? Perhaps it is a good idea to change little by little: if you take three tablespoons, you can try to reduce it to two, then to one. Change sugary drinks by water.
Given the sugar has been the culprit After most of the health crises of recent years, it's time to take action and start cutting back. This is how the author of 'The Sugar Detox', Brooke Alpert, explains: "It is one of the most consumed substances in the world and also one of the most dangerous, it provides calories without nutritional contribution and its high intake is linked to weight gain and cardiovascular disease , obesity or type 2 diabetes, "you know.
We've talked about cardio and strength, but what if you don't have time to exercise? Well, we only have to walk. According to a 2015 study, it may be even more effective than exercise to lose weight. British researchers found that people who regularly took brisk walks weighed less than those engaged in other types of physical activity, such as running, swimming or cycling, and, in addition, it can add two years to your life.
Loss of sleep causes the body to produce less satiety hormones and instead more ghrelin, responsible for causing hunger
One tip is to buy a good pair of walking shoes and make them a half size higher as your feet tend to swell when you exercise. The researchers also found that walking just 20 minutes a day reduces the risk of illness heart rate by 30% and it can also cut the risk of obesity in half, so if you don't have time for anything else, at least try scratching a bit for a good walk.
Muscles need them. If you are thinking of toning up, start changing the proportions. The next time you prepare a meal, try increasing them by a third and reduce carbohydrates. You will feel full and your body will absorb them, and if you are still hungry you can try increasing your consumption of vegetables, drinking water and eating a lot, but a lot of bananas. It is also a good idea that you try not to eat anything after 9:00 p.m., although we know that it is sometimes difficult for our Spanish spirit to accomplish something like this.
At least seven hours, your body will thank you. An investigation presented in the European Congress of Endocrinology In 2017, he suggested that loss of sleep causes the body to produce less satiety hormones and instead more ghrelin, responsible for causing hunger. That could mean that when you are tired you are more likely to feel hungry and that would lead to consume more calories than your body needs, reports 'The Healthy'. Sleep, therefore, the regulation hours and try to enjoy a good rest.
If not, your life will be healthy, but it will be very long and boring. The trick is to try reward you with every effort: Do you do a gym session? What better than to finish with a sauna. Do you eat healthy way all week? Leave Saturday for a few drinks or a dinner as a couple. Are you going for a run? Take a playlist that you love. The more you associate health with fun, the easier it will be to adopt it as a habit for life.