Discover The most effective method to lose weight imminently.
Lifestyle change is more important than any fad diet. These are the tricks that will help you achieve your goals
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 exercise is important in this adventure, but nutrition is essential.
Many diets promise to speed up your metabolism, but how does this work?
First of all, it must be explained that this is the process that your body carries out to convert the food it consumes into the energy it needs.
It is a vital process for all living beings, not only for humans, the energy that our body obtains when we eat, like Popeye when he took spinach.
Is it possible to speed it up? Actually yes, producing muscle, as nutritionist Nancy Farrell tells in ‘Health’: “Muscle is more metabolically active, that’s why lifting weights is one of the best ways to lose weight.
The more muscle you have, the more calories you will burn, although many people make the mistake of focusing solely on cardio. ” The idea is to get 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 some tricks to keep in mind that will help you lose weight right away.
1. Reduce your sugar intake
The WHO recommends that we limit its consumption to below 5% (equivalent to about 25 grams or six teaspoons).
We will notice it in our health: we will have fewer cavities, easier to fall asleep, and more balanced weight, among many other benefits.
How to start? Maybe it’s a good idea to change little by little: if you take three tablespoons, you can try to reduce it to two, then to one. Swap sugary drinks for water.
Since sugar has been the culprit for most of the health crises in 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 the 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 can be even more effective than exercising 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 fewer 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 per day reduces the risk of heart disease by 30% and 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 hike.
3. Eat protein
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 reducing the 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. Research presented at the European Congress of Endocrinology in 2017 suggested that loss of sleep causes the body to produce fewer 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 you to consume more calories than your body needs, reports ‘The Healthy’.
Sleep, therefore, the prescribed hours and try to enjoy a good night’s rest.
5. Treat yourself
If not, your life will be healthy, but it will become very long and boring.
The trick is to try to reward yourself with every effort: do you do a gym session? What better than to finish with a sauna.
Do you eat healthy all week? Leave Saturday for a few drinks or 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