Step 1 - Eat the right amount of calories can increase your metabolism
To lose body fat and increase lean body mass , a good rule of thumb is 10 calories per pound of body weight. Although you need to control your calorie intake , do not eat less than 1000 calories per day , as this can seriously damage your metabolism by slowing it down and fat storage . To maintain the accelerated metabolic rate, eat five or six small meals throughout the day instead of two or three large meals , starting with breakfast and try not to eat carbs later in the day. Eat smaller portions at meals, and carbohydrates should be the size of a fist when his plate and served with a rainbow of colorful vegetables.
Step 2 - Eat protein for weight loss
Protein should be high on the agenda when aiming for weight loss . These macronutrients can increase metabolism, preserve lean mass, quote stops hunger and can help weight loss . Proteins require more energy in the body break down and digest as compared to fat / carbohydrate . Therefore, your resting metabolism is high, fat storage is reduced and the percentage of total body fat loss is obvious. Protein recommended weight loss amount is about 0.9 g per kg body weight . Proteins like turkey , chicken, pork, beef and fish are a great boost food metabolism and 4 Typical - Part oz lean turkey breast contains 150 calories , 0 g fat and 35 g of protein. Research has shown that your metabolism is twice as high after a high protein that is rich in carbohydrates meal times .
Step 3 - Eat your greens
Some vegetables that are not starchy foods are important to add to your diet because they are filled with good food, rich in fiber, rich in vitamins and minerals, low in calories and can increase metabolism. Cabbage , spinach , broccoli , kale and spinach are rich in magnesium and potassium. These important minerals can keep the cells hydrated and helps burn fat! Evidence suggests that cruciferous vegetables can help fight against xenoestrogens that your body is exposed and can reduce stubborn belly fat .
Step 4 - all fats are not bad
Your diet should consist of 15% still "good fats" in terms of calories consumed. However , the source of your intake of good fats , such as fatty fish , olive oil , walnuts and flaxseed fat. Reduce your fat intake overall percentage of about 10%, if you feel that your weight slows progress . These oils and seeds can also help regulate the thyroid to increase metabolism and burn fat , many people underestimate the power of hormones to lose weight .
Fish such as mackerel, herring and tuna are rich in omega three fatty acids. Research has shown that omega three fatty acids can reduce levels of the hormone leptin , leptin may affect the metabolism , differentiation whether you burn calories or store fat. Consequently , lower levels of leptin is equal higher metabolism and mechanism of fat storage .
Step 5 - Drink lots of water
Water is the essence of life and is vital for maintaining health functions , metabolism and body. It is central in building lean body mass and fat burning as it keeps a viscosity in the blood, facilitating the release of oxygen / nutrients to working muscles. The lack of water keeps the pumping of blood to the muscles of the body , due to the high viscosity of the blood caused by dehydration. This is a similar situation in fat metabolism.
Water is needed to burn fat and if you do not drink enough, then expect to have a tough battle to lose weight . Water can help you feel full and is found in abundance in fruits and vegetables. Try to drink at least one liter per day , not immediately , but spread throughout the day and use it accordingly !
Step 6 - Drinking green tea
Green tea has a compound called epigallocatechin gallate (EGCG ), which increases your metabolism, increases weight loss by increasing the body temperature , digestion, and total calories burned. This antioxidant contains caffeine , which increases heart rate and fat burning properties . It is an excellent substitute for tea and coffee, and it does not require sugars and sweeteners.
Step 7 - Add a little spice to your diet
Another good plan is to add peppers , chillies and fry their salads , as these foods contain capsaicin. This compound increases the temperature of your body, stimulates the release of stress hormones metabolism and thus burn calories faster! A good advantage for your weight loss and adds some much needed flavor to any diet
Step 8 - Sleep Well
Sleep is important for maintaining overall good health and optimal physical mental performance . Sleep affects physical health , emotional well-being , alertness , productivity and weight loss. The quality of sleep is as important as quantity. Lack of sleep can have a huge impact on our basal metabolic rate and not getting enough sleep can reduce human growth hormone . The human growth hormone is needed to increase the metabolism of body fat , improves energy conversion and energy levels improved.
Step 9 - Strength
Muscle is more metabolically active than fat, and pumping iron will increase your muscle tone, lean muscle mass and total calories burned. While in the gym if you work your entire body with all the major muscle groups with light weights and many repetitions intervals shorter rest between sets, then you will burn calories in the gym and up ' to 24 hours after your session weight.
This type of whole body muscular endurance exercise is an absolute necessity to start your metabolism and burn fat. However, if you do not use weights or gyms, then you can use your own body weight at home , just follow the same training principles that have been mentioned above !
Step 10 - The role of HIIT for fat loss
The formation of high-intensity interval training (HIIT ) is the training method that should be used to remove fat , improve muscle tone and improve overall cardiovascular function . It only lasts between 12-15 minutes and can be done anywhere using a variety of modes of exercise such as sprinting , cycling , jumping, etc HIIT the same amount of calories as running burns for 40-60 a minute fraction of the time , and you will work at a much higher intensity and burn fat faster. Another advantage is that HIIT training is produced the "effect of higher burn" , meaning that you will burn calories 24 hours after you stop exercising .
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