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As for the two accounts to get rid of excess weight

Как в два счета избавится от лишнего весаUseful tips if you are going to struggle actively with own fat.

First of all make sure, is it still terrible as you think, and learn how distributed fat tissue in your body. If you decide to get rid of a few pounds of excess weight, nutritionists suggest the following.

Do not starve

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Everyone knows the main rule: to lose weight — need to eat. Every 3-4 hours. Large gaps between meals perceived by the body as the “Leningrad blockade,” and he begins to store the calories “in reserve”. In addition, the stronger the hunger, the greater the risk to eat the wrong food. Over time, can join in guilt and depression, forming a “vicious circle.” Also, rare meals change the properties of bile. Improving its ability to the formation of stones, especially in women on the background of periodic strict diets.

At the same time, the disappearance of fat is necessary to ensure a caloric deficit. To comply with these two rules, you will have to calculate the energy value of the diet, to find the optimal number of calories to keep a weight on same level. And then cut the resulting figure by 500 – 800 calories. Similar arithmetic will reduce the number of fat cells, and the level of muscle mass will remain the same. But remember, caloric intake is below 1200 kcal per day is not physiological. The exceptions are fasting days.

Make friends with cortisol

According to the Centers for control and prevention of diseases of the United States, the Western diet is 70 to 90 percent starch, sugar and fat. With this diet people sleep less than 8 hours.
It is known that sweet and starchy foods dramatically increase insulin levels. A deficiency of sleep cortisol levels is increasing. By itself, the “stress hormone” in the amount of fat is not affected. Moreover, in the fight against overweight cortisol can be both ally or enemy: at the same time it acts on the enzymes that store fat and speed up burning it.

But in tandem with insulin stops fat burning activity, there is only “gerontophilia”. Therefore, if there are no forces to abandon the sweet and starchy – at least I need to get some sleep.

“Caused by lack of sleep and bouts of gluttony are usually unconscious. Most often from chronic lack of sleep affects people who have to work at night, so the weight gain is particularly fraught shift and creative work,” — emphasizes the dietitian Lydia Ionova.

Don’t overdo the cardio

In combating fat, cardio is a necessary component. Load trains the heart, speeds up metabolism and removes excess fluid due to active perspiration. But! Classes on the cardio machines for 90 minutes or regular 10-mile runs begin to “eat” muscle mass. But it depends on how fast is your metabolism.

The mechanism is simple: with regular high physical exertion the body preoriented endurance and goes into save mode and energy storage (as fat). The only way the body can be sure that it will have enough fuel for long cardio training. In addition, this kind of load dramatically increases the appetite and leads to unnecessary snacking.

Ideally, to loss of adipose tissue of three cardio exercises a week for 30 minutes. It should also focus on monitoring daily activity, it will help pedometer. The daily rate is equal to 10-12 thousand steps.

Grasp the weights

Working with weights in the gym is a great way to reduce body fat. What weights are needed only for the recruitment of muscle mass is a myth.

“Strength training builds muscle mass, which in turn accelerates metabolism and reduces fat” — draws the attention of celebrity trainer Elizabeth Hendrix Burwell. – Thus, the more we work with muscles, the more calories you burn day-to-day.”

If 4 times a week, doing weights, fat burning process will be faster. A recent study by the American Council on exercise showed that exercises with kettlebells can burn up to 20 calories per minute – the equivalent of intense run at a speed of 10km/h.

Do not deprive yourself of carbohydrates

Controlling carbohydrates is a good thing. The main thing – without fanaticism. Otherwise, you will begin to lose muscle mass, and the broken state will be familiar.

It is possible to achieve good results, reducing the amount of refined carbohydrates and increasing the proportion of protein and fat. If you don’t combine fats with sugar and starch, excess belly will subside.

Fatty food supplies calories by itself. But if you combine it with sugar and starch (donuts, French fries, pizza), will increase production of the hormone GIP, which is responsible for storing fat (glucosetoxicity insulinotropic polypeptide).

So to be afraid of fatty fish or fat in pure form is not necessary. But eat them with fried bread in any case!

Give yourself the right to idleness

Fat burning effects after an intense workout lasts 24-48 hours. If you don’t ruin the whole pizza, the fat will go.

Stable classes “in a day” allow the body to reach the level when processes begin to go without your participation. So if you come to the gym in 2 days, nothing terrible will happen.

Do not go to the fitness bar after a workout

Milkshake or Cup of cappuccino at the fitness bar can spoil everything.
Obesity researcher Zoe Harcombe sure that exercise affect the amount of snacking.

“Many people believe that exercise is deserving of the award, – says nutritionist. But too often the encouragement which allow people, does not match the number of exercise.”

The problem is that even in a calm state lying on the sofa, the man will burn calories – an hour in front of the TV will burn about 70. And the equipment in the gym show the total calories burned, including those that your body should expend itself.

Treadmill reports that you burned 250 calories per hour, while actually you have “earned” only 180-calorie reward.

So if you reward your 20-minute jog (equivalent to 218 calories, and in fact only 148) a Cup of latte (180 calories), you will get more calories than if I didn’t go to the gym at all. That’s all arithmetic.

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