Don't know about you, but I occasionally very annoying the fact that you need yourself constantly refusingsto the piece of cake or extra candy. I belong to the category of people who gain weight easy, but to reset... It's not easy.
The rate of combustion in the body fat cells, depends on heredity. In addition to aggravating factors include age, physical activity, priorities in gastronomy, as well as the quantity of excess weight.
Since 28 years, the human body begins roughly speaking "countdown". Though we still have to live and live, but starting from this age, the loss of muscle mass is about 200 grams per year. Muscles that are not used or massagestaven in physical work, gradually atrophy. It all boils down to one simple thing-decrease metabolism (metabolism), which leads to excess calories. The calorieswho simply do not have time to consume in 24 hours. Hello new pounds!
Positionthe second aspect this sad information is physical reversibility of the process of weight gain. That is, with proper nutrition and distribution physical load you can actually get rid of excess weight.
1. Eat fractionally.
Fractional power does not allow the metabolism to slow down. In addition, it prevents you from overeating due to severe hunger that comes, if you don't eat. Eat 5 times a day by 300-500 calories, do not forget to take a break between meals at least 4 hours.
2.Compulsory Breakfast.
Breakfast is the most important meal. It is the first morning meal starts your metabolism in the body and helps to burn more calories. Breakfast can contain cereal grains, fruits, vegetables, and wholegrain bakery products.
3. Proteins as a means of losing weight.
To digest and break down the protein product, the body will need more energy. To produce this energy, you need to produce more physical costs, and therefore burn more calories. In your diet, the proteins should be 20-35 %, at this rate the body burns additional 150-200 calories per day.
This product in addition to its ability to increase metabolic processes in the body, serves as an excellent antioxidant. This means that green tea helps to fight cancer cells. According to studies, people who drink green tea 3 times a day, the metabolism is accelerated to 4%, meaning you will be able to burn the extra 60 calories a day, which can lead to the loss of approximately 3 kilograms in a year.
5. Drink lots of water.
You will speed up the metabolic process of your body by 30%, drinking a day up to two liters of water. This will allow you to burn annually, a further 17 400 calories, equivalent to a loss of 2, 5-3 kg.
6. More iron products.
The presence of iron in the body, enables your cells need oxygen volume. And it also serves as one of the promoters of metabolism. Most multivitamins contain about 18 mg iron, you can get more if you eat 3 times a day of foods rich in iron: dark meat chicken, corn and soy.
7.Abstain from alcohol.
Suppressing the Central nervous system, alcohol slows down your metabolism. Research by British scientists has shown that when alcohol consumption together with high-calorie food, the body burns less fat and more delays.
Eating dairy products with low fat content 3-4 times a day, burn in your body 70% more fat. Calcium encourages the body to burn excess fat faster. Every day you should consume up to 1,200 mg of calcium. However, just take calcium tablets almost useless. The best results come from the consumption of dairy products themselves.
9. Eat fish.
Seafood can help reduce the body's level of the hormone leptin, high levels of which are directly interrelated with obesity. Try 3-4 times a week to eat oil-rich fish: salmon, tuna, and others.
10. More foods containing potassium.
Potassium accelerates metabolism, regulating the body's water balance. Dehydrated the body burns fewer calories. Most potassium contained in bananas and dried fruits. Your daily dose of potassium should be at least 2 000 mg potassium: one banana medium size contains 450 mg of potassium, a Cup of milk - 370 mg, one orange - 250 mg.
11. Avoid hunger!
With the exception of the daily diet of 1000 calories, you artificially reduce the metabolic processes. To find your calorie level, multiply your current weight by 25 (for example, if you weigh 60 kg, you need to consume 1500 calories daily). As weight loss correct number of calories. However, it is not necessary eat less than 1200 calories. In people who consume less than 1200 calories, metabolic rate slows down more than 45%.
12. Do physical exercises.
In order whatever you do, and without physical training you can not do. It is best initially to accept the need daily charging. Strength training is the quickest way to burn fat. Kilogram of muscle burns 9 times more calories than a kilogram of fat mass. Strength exercises in addition increase your metabolism at rest, that is, for example, when you're just sitting. The metabolism remains elevated even after two hours after a workout. If there is no time to go to the gym, to speed up the metabolism will also help simple exercises such as jumping rope, squats, bending, running the stairs.
13. Check your thyroid.
If you gain weight easily, and get rid of him hard and long, be sure to visit the endocrinologist. Very often the cause of metabolic disorders in the body, is in violation of the thyroid gland. When identifying pathology, the doctor will help you to coordinate hormonal balance that will help restore correct metabolic process.
Author:
Adelaide Sorokina
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