Combined with interval exercises, these four easy steps will set your body burning fat all day and night. Take note.
Protein intake on the rise A British study found that men who increase the percentage of calories from protein in their diets burn an additional 71 calories a day compared to those on low protein diets. “It burns more effectively than other energy sources,” explains Dr. Hyman. Speed up your metabolism first thing: eat a couple of scrambled eggs for breakfast, or a few slices of turkey ham. Hold on at mealtime, but first eat a serving of protein, like almonds or cheese. Assemble lunch and dinner from legumes, lean meats, tuna or salmon.
Go Green Catechins, powerful antioxidants found in green tea, are known for their metabolism-boosting function. In a 12-week study, published in the American Journal of Clinical Nutrition , patients consuming 690 milligrams of catechins had significantly lower body mass indexes than the rest, as well as narrower waists. Forget the trademarks and soak a tablespoon of loose green tea leaves in hot water for four minutes.
Eat More Often When you skip a meal, you’re letting the body’s fat-burning oven cool down, Dr. Hyman explains. Distribute several mini meals throughout the day. Try a cup of yogurt with almonds or fresh fruit at 10:30 a.m., and a hard-boiled egg with vegetables at 3:00 p.m.
Burn Fat Faster Put your metabolism on autopilot, running this natural weight routine 12 hours before or after starting your weight training. Go from one exercise to another without rest, and repeat the circuit up to four times.
High elbow squat (20 rep)
Lizards (15 rep)
Bulgarian squat (15 rep each side)
Inverted row (as many as you can complete in good condition)
Earwire in front with elbows raised (10 rep each side)
High lizard (8 rep)
BREAKFAST EVERY DAY
Start by proving that you do have time to do it. This weekend, record the time it takes you to soak a cup of cereal in milk and eat it. We calculate about five minutes, which is not so long that you are late for work. Then make an effort and remind yourself of the crucial importance of this meal. “Stopping breakfast reduces your metabolic rate by 10%,” says Leslie Bonci, a physician and public health specialist, director of sports nutrition at the University of Pittsburg Medical Center in the United States. This increases the risk of obesity, high cholesterol, and diabetes. “Keep an energy bar in the bedroom, or serve the cereal the night before,” suggests Bonci. Place a fruit bowl -with fresh fruit- or granola bags near the door,
LOSE 20 KILOS
Do you want to get rid of a lot of weight? Forget this. Seriously, that’s the best trick. Lose sight of the end goal and focus on what you can do today, now. Bob Harper, professional trainer, host of The Biggest Losers , recommends: “Ask yourself: Did I exercise today? Did I make the most appropriate dietary decisions ?; then repeat it the next day, and the next day, always with the intention of surpassing your achievements. ” Here are the top five real-world solutions. Widening the figure can be done by anyone; lose weight, few. But that does not mean that it is impossible or too difficult.
1 Get over the bullying in the gym The walking muscles in the free weight zone are not judging you. “If you see someone doing their best to get back into shape, they will be more than willing to help,” says Harper. . So join the club. You can even ask for advice. Just because they are heavily marked doesn’t mean they don’t struggle with diet and exercise plans.
2 Let It Hurt Your body will not be able to do what it once could. Start slowly and remember that post-exercise pain is a sign of progress. Use it as a motivating factor to put the past in the present. “You will see how far you have let yourself go, but you will also know what you will eventually be capable of,” says Harper.
3 Fight periods without motivation (with the help of your friends) “It’s not a secret that support groups do work,” says Harper. Online support clubs are great inspirations for weight loss. Share your story with others and find out how they overcame challenges similar to yours.
4 Forget the acknowledgments Whether you lose pounds every week or not, never forget that your effort is improving your overall health – from lowering cholesterol to eliminating visceral abdominal fat. Don’t weigh yourself more than once each week or you will go crazy.
5 Fall down six times, but get up seven times The train continues, whether you are on board or not. If you fall, it is your responsibility to run after him.
REDUCE PORTIONS
There’s a conspiracy for you to eat big. Everything from efficient waiters (who clear the table so soon, you’ve forgotten everything you’ve actually eaten) to family-friendly packaging (featuring massive amounts of food as normal) makes us eat until we’ve puffed up our cheeks. A recent study, produced by Cornell University, revealed that nutritionists who were asked to serve themselves a scoop of ice cream at a party, in wide containers and with large spoons, dispatched 50% more than those who were given They gave standard size tools. “Even celebrities can go feint,” says Brian Wansink, author of Mindless Eating. Fortunately, the illusion also works in reverse.
Use small plates and cutlery. Not only will you serve less food, but you will eat less. Cornell scientists also found that college students ate 59% more snacks from a large bowl, compared to those who served potatoes and peanuts in small containers.
He prefers tall glasses. The brain considers height differently than it does width. If we put two different glasses of the same capacity, we tend to fill more the one that is short and wide.
Ignore the wholesale products Surely you get more value for your money when you buy in bulk. However, Wansink has noticed that people who buy large packages of pasta eat more than those who buy the regular version. You’ll pay a few pennies more for a much narrower waist.
OVERCOME YOUR ADDICTION TO SCRAP FOOD
We know she is tempting as the devil. We have all been hungry and tired. Do the fight with this plan.
Don’t eat while driving The fast-food hook is convenience – you don’t even need to get out of the car. Once you walk through the door to buy a food package, the allure disappears. Also, if you keep food away from the wheel, you are less likely to spill ketchup on your tie or accumulate cardboard cups in the back seat. You will travel safer.
Love boneless, skinless chicken breast There are more opportunities for you to drop down on snacks and fast foods if you know that a tender, prepared breast is waiting for you at home. It is a great source of low fat protein, and very cheap. Men`s Health columnist Gregg Avedon cooks several breasts on Sunday to keep them available the rest of the week. You should do something like this too. Season a kilogram of brisket with salt, pepper and olive oil, and place on a grill. Cook them right there or in an oven at 260? C for five minutes. Then turn them over and cook for another five minutes. Or until they are firm. Let them cool, Pack them in resealable bags and store them in the refrigerator.
Prepare a tasty and nutritious meal in less time than you need to buy a combo. We don’t want you to eat chicken every night, but we do …
EAT MORE FIBER
Drinking it is more efficient than eating it. We would have to consume three lettuces to cover the recommended amount of 38g of fiber per day. Instead, adding the fiber to some other food for daily consumption can put us halfway, even before leaving home. Add a heaped tablespoon to each of the three cups of coffee you consume throughout the morning to advance 15g of the daily quota. Other ways to do it:
1 Reading the Boxes Choose a cereal that contains more than 10g of fiber per serving. Fiber One contains 28g in a cup.
2 Eat blackberries. A cup of raspberries or blackberries contains 8g of fiber. Fill a bowl with one cup each and top them with yogurt or milk. You already have a sweet alternative to cereal.
3 Enrich your smoothies Mix a quarter cup of flaxseed with any smoothie to add 12g of fiber.
4 Give your food a Mexican touch An avocado has 13g of fiber, and is also a source of monounsaturated fats. Slice one on top of a salad.
5 Add heat The chili is quite accessible, tasty, and contains 15g of fiber in each serving.
DOWN ON SUGAR
The obvious Stay away from sodas, juices, teas and sweetened coffees, cereals topped with sugar and caramels.
The Doubtful Sugar is behind ingredients such as: malt, rice and corn syrups, dextrose, fructose, fruit juice, galactose, glucose, high-fructose corn syrup, honey, lactose, maltodextrin, maple syrup, molasses, canned organic juice, sorghum, sucrose, turbinado and inverted syrup of evaporated juice.
Our advice Try this experiment: For a month, use this list to avoid any sugar, except for the one found in foods like milk or fruit. When Cornell scientists in the United States examined the eating patterns of more than 14,000 people, they found that those men who ate the most sweets and pastries also ate the most fruit. So try to satisfy your sweet tooth preference with a peach or melon instead of cookies or chocolate. As nutritionists often say: “No one has gained weight by eating fruit.” Also start substituting hypocritical bagels, popcorn, and pretzels for protein-rich snacks (cheese, hard-boiled eggs). The former are composed, for the most part, of starch, which is processed by the body in a short time and converts them into sugar.