lifestyle, weight loss
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Effective weight loss: diet for boost metabolism
- The principles of diet menu
- Foods contributing to an increase of metabolism
- Physical activity, accelerating the process of weight loss on a diet
- The restoration of the metabolism after a hard weight loss diet
Diet is a set of rules of eating, characterized by the choice of the specific chemical composition of foods, quantities of food and methods of treatment designed to benefit human health.
Effective weight loss in turn — is a systematic, dynamic weight loss by creating a balance between calories received and spent, without the use of strict diets and the measures that can harm the body. Thus, eating properly (and we will), systematically giving the body a small load, and executing the rules, you can effortlessly and deprivation to bring himself back to normal, improve appearance, improve the body and begin to enjoy life to the fullest.
Is it possible to eat well and to lose weight? It is possible, and even necessary. Giving the body all that it requires, it will repay you in the same coin. Eating properly healthy food, you will not only lose weight but also will lead to normal operation of all functions of the body. To make Herculean efforts will not have as healthy lifestyle quickly into a pleasant habit and ceases to deliver any hassle.
What is metabolism? For a better understanding of the metabolism can be compared to the energy furnace of the body. The food is firewood. If your oven is running 100%, everything is thrown into it will instantly burn and turn into heat energy. If the furnace is bad, even thin branches will accumulate from day to day, without bringing the body no heat, no energy, no benefit. Thus, with a broken metabolism that will not help any diet. Even if you eat one celery, you are unlikely to lose weight.
The principles of diet menu
The main law diet menu to speed up metabolism — let food work for you instead of against you. Your metabolism itself may decide what to do with the same food: to spend on the structure of the body, leave for rapid recycling into energy or to defer in camera long-term storage, fat stores. And your task — to help him make the right decision.
Food is something that comes to us from the sea, air, land, or was once alive. These are fruits, vegetables, grains, meat, fish, etc., Artificial additives, pesticides, and other “miracles” of the food industry to healthy food does not have any relationship to diet menu to boost the metabolism.
Diet for weight loss by accelerating metabolism, involves food in small portions, it promotes weight reduction and increase metabolism. Do not buy cooked food in stores or processed foods. Cook simple, fresh food, use in recipes food, have a sharp taste, the spices, they will help the acceleration of metabolism. Not necessarily for the day to stand at the stove. The less ingredients and thermal processing of food involved, the healthier it is.
Eat Breakfast. Breakfast starts the metabolism. Especially since even at the diet for weight loss for Breakfast you can eat anything and it won’t affect your figure, and give strength for the day. Still not too lean on the sweet and greasy.
Diet menu involves a variety of products. For the perfect Breakfast cereal (porridge, bread), protein foods (especially useful eggs), fruit, cheese. You can safely afford honey, butter.
Drink at least 1.8 liters of water per day. The first glass must drink in the morning on an empty stomach, the remaining water during the day. It is helpful to drink some warm water 20 minutes before a meal. This will start the metabolism and food you consume in a heated “oven.”
Get enough sleep. Night sleep should last at least 7 hours. The last meal no later than 3 hours before bedtime. Also don’t forget about that diet, went to bed on time — ate before going to sleep. But we do not need.
Once a week allow yourself to eat something high in calories. It will relieve the body from stress and will not allow him to adapt to a reduced calorie diet diet.
Eat protein foods at least twice a day. If the diet is rich in protein, the muscles will be fine and will help in the fight against fatty deposits.
Food that promotes faster metabolism
- Red hot pepper,
- Ginger (ginger tea),
- Grapefruit and other citrus fruits
- Dairy products rich in calcium (natural yogurt, curd, kefir, cheese),
- Green tea (without sugar),
- Cinnamon (also reduces blood sugar levels),
- Coffee (only natural, no more than 3 cups a day),
- Water with lemon juice (in the morning on an empty stomach).
Physical activity, accelerating the weight loss diet
Diet is very important for weight loss, but do not forget about physical activity. To speed up metabolism suitable alternating strength training with cardio.
As the first form of exercise you can choose Jogging, walking, stretching, playing on such machines as the treadmill and elliptical.
Weight training necessary to increase the amount of muscle mass. Such exercises are rich in Pilates and yoga. Can do some exercises at home.
For example, Planck. You just need to take hose-elbow position to keep your body parallel to the floor, stretch it as a string. You can start with 30 seconds of stay in that position, gradually increasing the time to 2-3 minutes.
Or lunges. Squatting, forward expose alternately one and then the other leg, shifting her load of the body. Perform this exercise 10 times on each leg.
When diet for weight loss good pushups, squats with weights, for example dumbbells.
An example workout for the acceleration of metabolism is approximately as follows: 10 minutes of cardiopatici, then 20 minutes strength training, 10 min cardio, 20 minutes strength, to complete the exercise best a light jog and integrated stretching.
The restoration of the metabolism after a hard weight loss diet
After many restrictive diets, poor nutrition and stress decrease the speed of metabolism. You are sitting on severe diets, but the expected result not get. Worsens the General condition, there is a lack of energy, deteriorates the condition of skin, hair and nails, lowered immunity, not to mention the possibility of problems with internal organs. For example, kidneys, liver or digestive system. Whether to agree to such measures for the sake of dubious short-term results? Unlikely. Diet for weight loss should not harm the body.
But if you have all the “effective” diet and tested, no result, and metabolism refuses to work, it is necessary “to disperse”.
- For starters, make your routine. Eat balanced at the same time, small amounts (100-250 g).
- Between meals should be no more than 3 hours.
- Practice at the same time, alternate types of loads. Increase the amount of protein consumed up to 1/3 of the total ration.
- Make protein and veggie low-fat dinner, such as chicken breast with vegetable salad. Salad fill with lemon juice, no fat for dinner.
- For Breakfast, be sure complex carbohydrates (cereals, wholegrain bread), use nuts and dried fruit for a snack.
- Adjust diet menu for yourself, given your hectic lifestyle and preferences, then the process of losing weight is the most effective and easy.