Low Carb diets, the ketogenic diet or intermittent fasting can help to lose body fat. However, weight loss is not a requirement of a waiver of certain food.
FIT FOR FUN explained, with simple changes to optimize the metabolism and healthy can lose weight.
1. Caring for a calorie deficit
You take in less calories with food than your body consumes, you will lose weight. A moderate calorie deficit of 150-300 calories a day can be achieved by consumed, for example, foods with a low glycemic Index – here, candy, biscuits, crackers, French fries, burgers, and much more would be taboo.
At the same time, the daily calories needed increases in physical activity.
The calorie-plan deficit, it is useful to first calculate his / her personal turnover and total turnover.
How much calories to burn through sports, in addition, must individually be of the total revenue added. On training days you are allowed in purely mathematical terms, more food. Check, Check.Calculate the energy needs calculator your total sales:
2. Eat healthy fats and lean proteins
Fats do not make you fat! Unfortunately, this rumor has, however, stubbornly. Healthy fat suppliers such as nuts, flax seeds, Chia seeds, Avocados, hemp oil and olive oil contain a lot of calories, but also ensure a long saturation. Also fat-rich fish such as salmon or herring should come at least once a week on the table.
All of the above foods to provide the Omega-3 fatty acids, which cannot be produced by the body itself.
Iss in addition, several times a day, protein-rich foods such as eggs, legumes, low-fat quark, grainy cream cheese, or lean chicken meat. Proteins and healthy fats contribute to the maintenance of the muscles and the more muscle mass you have, the more calories your body expends in a resting state.
And alone in the Verdaunng of proteins the body has to expend a lot of energy, so a quarter of the food calories wasted already by the protein-splitting.Photo gallery: Strong Start – 13 protein Breakfast ideas rich
3. Set it to complex Carbs
Carbohydrates are very demonized, often as THE thick-makers. To lose weight, do not need however give up Pasta, bread and co..
Better: Reach for complex Carbs, so products such as whole grain bread, whole grain pasta, lentil pasta, oatmeal, buckwheat, Quinoa, Amaranth, or potatoes.
These contain important satiating fiber, which promote healthy digestion, and the vital substances.
4. Train with Weights
Endurance sports such as Jogging or Cycling burn although quite a few calories, but additionally, the focus should be at least two to three times per week on strength training to boost your metabolism.
Because force units also promote muscle building and can speed up the slimming process.
5. Try HIIT Training
Many of the group of experts agreed that a High Intensity interval Training (HIIT) is the best training method to lose fat.
Researchers at the School of Medical Sciences, University of New South Wales, Sydney, found out in a study that regular interval units result in a reduction of visceral fat (the dangerous “brown fat”) in the abdominal region.
Other positive features of HIIT: it is time-saving, promotes endurance and muscle building alike, and has a huge after-burn effect.
6. Get enough sleep
Lack of sleep causes the stress hormone Cortisol in the body. Elevated cortisol levels eventually leads to cravings, tiredness and mood swings. The danger of that to calorie-rich Snacks, is therefore large.
It is true: at Least seven to eight hours of sleep per night should be.
- M. Wewege, R. van den Berg, R. E. Ward, and A. Keech (2017): Etiology and PathophysiologyThe effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: asystematic review and meta-analysis, retrieved on 14.02.2020: https://medicalsciences.med.unsw.edu.au/sites/default/files/Michael Wewege_Obesity Reviews.pdf
Julia Are, Andra Schmidt
*The contribution “Should be aware of any*r!: 6 effective Basics that will help you lose weight” is published by FitForFun. Contact with the executives here.