METABOLISM BOOSTERS THAT FUEL YOUR FAT BURNING >> Do not make it unnecessarily complicated. When the metabolism is up to speed, it’s easier to lose weight. With these ten tips, you crank up your fat burning properly!
1.Drink (warm) water (FAT BURNING)
A study by the Berlin Charité showed: The enjoyment of 22 degrees warm water gets the metabolism going. “If you use two liters a day, you will need an additional 200 calories,” says study leader Dr. Michael Boschmann. Now it should be checked if other temperatures might even have stronger effects.
2. Have breakfast! (FAT BURNING)
“There are indications that this stimulates the metabolism via the nervous system,” says Professor Susanne Klaus from the German Institute for Nutrition Research in Potsdam. However, do not eat without thinking. You can save a whopping 220 calories by choosing a milk croissant instead of a croissant and drinking the milk coffee with half-fat milk instead of 100 ml.
Also, rely on protein, because that optimally saturates and nourishes the metabolism properly, this is because the body has to spend much energy to digest protein. Not to mention metabolism: Studies have confirmed that break fast you eat has a fewer calories throughout the day.
3. Eat on time (FAT BURNING)
Unfortunately, the experts are still divided on when that is. Some believe that you should eat five or more small meals every day so that the blood sugar level remains constant mainly and no cravings arise. Other experts say the blood sugar must sink regularly so that the body even attacks the energy of the fat deposits. The truth is probably in the middle. It would help if you did not let it get cravings on a regular basis or grind it consistently with the pines. It would be best to eat when hungry instead of clinging to rules.
4. Take a coffee break more often (FAT BURNING)
“Caffeine boosts the metabolism,” explains expert Susanne Klaus. “Endless, you can not increase the effect, however, since it comes to habituation.
5. Never make diets
Because they do not work! One of the reasons for this is that the body views the calorie restriction as famine and slows down the metabolism to save energy. He then runs for months on the back burner, even if the diet is long gone. You become listless, weak, bad-tempered. At the same time, mechanisms are starting to increase appetite.
If you want to lose weight, you need to keep your body safe by always eating enough. Change your diet so that the energy balance remains 500 to a maximum of 800 calories a day. Their biggest allies are fruits and vegetables as well as sports – which brings us to the next point.
6. Fix weights!
Although endurance training is initially more effective to reduce bacon reserves, at the latest when a start is made, you should also resort to dumbbells. Not only do muscles give your appearance an attractive shape, but they also have the advantage of consuming energy even when at rest. You can not say that about fatty tissue. Your basal metabolic rate increases, you can eat more without increasing. So, nothing like the weights!
7. Do not forget about endurance training
When it comes to reducing fat, you should first do endurance, then strength training. Reason: The strength training releases relatively high lactate levels, which slow down the utilization of free fatty acids. The share of energy supply shifts to the detriment of fat burning, the body burns more carbohydrates – even with a directly following endurance unit.
8. Use the after burning effect
Each strength and endurance training has a lasting impact on your energy balance: For up to 48 hours, the metabolism consumes additional energy after a workout. This after burning effect is more important than it sounds, because the actual fat loss from your hip pads happens mainly in this time after training, less in the workout itself. The more intense of the training session, the higher the after burning effect – and the more effective the fat loss.
9.Focus on the big muscle groups
If you want to use the after burning effect even more effectively, you should demand as much muscle mass as possible during strength training. For example, the thighs and the back are well suited for this purpose. Reason: The more muscle mass you use during training, the longer your metabolism will keep its higher level.
Extra energy is burnt when you keep your body busy with additional cardio units (treadmill, ergo-meter, rowing machine) during strength training in the intervals between two exercises. With the mixture of aerobic and anaerobic training, you challenge your body as well, you burn more energy, and that’s the secret of losing weight: consuming more power than feeding it to your body.