Wherever we look, new advertising messages stand out, and newfangled contraptions designed to facilitate the reduction of body fat.
Fats are the major and most conspicuous reserve energy (9 kcal. Per gram) of our body. To understand better, just think, that an athlete of 70 kg is an average of 10% fat, and 7 kg, which correspond to 63,000 kilocalories of Commons.
that seems more appropriate to set out some concepts for combat those unwanted fat deposits and aim at a healthy weight.
meals low glycemic index.
have a minimal impact on blood sugar levels. It 'should always be mixed meals that contain high quality protein, complex carbohydrates and essential fats, because they are the key to stabilize insulin levels, with the lowest risk of deposit in excess carbohydrates as fat. According to this concept, carbohydrates are broken down according to their ability to stimulate the secretion of insulin after their digestion. In general, however, keep in mind that whatever their chemical nature, excess carbohydrates, and not used immediately are converted as a reserve in the form of fat storage. (For more laws in the articles section: Summer is around the corner, with a low glycemic load foods lose two sizes )
not eat too many carbohydrates at night .
carbohydrate intake the evening can interfere with the levels of growth hormone (GH) during sleep is what is problematic for fat loss, since the night your metabolism is slower and the digestion of carbohydrates puts a strain and then the 'body requires little energy. For evening meals we prefer protein and fiber with the inevitable vegetables. Choose freely between meat (preferably white, chicken without the skin), fish, eggs (even 2), sausages (recommended low-fat and defatted).
Make 6 small meals throughout the day .
Several studies have shown that increasing the frequency of meals helps to stabilize the secretion of insulin. Researchers of this study concluded: increase the number of meals increases thermogenesis (a particular metabolic process that is the generation of heat by the body, especially in adipose tissue and muscle) and fat utilization. And 'in fact to avoid the risk of hypoglycemia because they go to spend too much time between meals and more. In this case the tension would lead us to feed ourselves so nervous and hungry with food intake much higher than actually necessary to promote the conversion of excess calories into fat storage.
hydrated and stay hydrated .
try to drink up to 3 liters per day. Not you must do so immediately if you normally are not used to drinking plenty of water. But we start doubling the amount of water we drink normally and then increased slowly. Research has shown that dehydration can cause a significant reduction in resting metabolic rate and slower metabolism at rest. And slow down the metabolism is not good for fat consumption. Consider that during the summer, the weather is sultry, with sweating and physical activity, you can get to lose 2.6% of body weight in the form of water.
(For more insights in the articles section: water and effective preventive remedy ).
Eating plenty of protein and fiber.
These nutrients increase the thermic effect of food, thereby increasing their metabolic rate. The thermal effect of food is the cost of metabolism of different types of food. Research indicates that a meal rich in protein and low in fat thermogenesis increases of 100% compared to a meal rich in carbohydrates and low in fat. That's why high protein diets are popular for weight loss.
do aerobic exercise first thing in the morning on an empty stomach .
Research shows clearly that the use of fat is very low in carbohydrates when they are given six hours prior physical activity. Other research indicates that cardiovascular work on an empty stomach can help you burn fat up to three times more. Fasting insulin levels are low. However, when insulin is high may inhibit the process of fat loss. Therefore, performing aerobic exercise on an empty stomach is the body best placed to burn fat. Make sure you are drinking plenty of water before during and after aerobic exercise.
And let us never forget: more muscle means less fat! In fact, the more the high percentage of lean mass than fat mass, the higher your metabolism will be.
(For more read here Articles: the benefits of sport )
Caffeine, Tea, Calcium .
- Use caffeine in many studies, has been shown to promote fat oxidation and weight reduction in subjects performing physical activity. Caffeine works through several mechanisms of action including promoting the release of stored fat to use as energy preserving glycogen (carbohydrate energy reserve in muscle cells and liver) due to the acceleration of the oxidation of fats. This may explain why caffeine increases the time needed to reach exhaustion during aerobic exercise). Can
be useful to take 200mg before exercise (especially aerobic exercise)
- Take green tea extract showed an increase in energy expenditure and fat oxidation for 24 hours. Also strengthens the immune system. It may be useful to assume
200-300mg per day.
- Diets high in calcium may increase lipolysis (fat usage) and preserve thermogenesis during caloric restriction, thus causing weight reduction. It also says that diets low in calcium can increase body fat. Make sure you are taking at least 1,200 mg of calcium daily.
(for more laws in the articles section: we give a kick to power supply)
Lower levels of cortisol .
A risk factor to be reckoned with for weight gain and especially abdominal fat is the hormone cortisol (renamed as the stress hormone). Reduce stress and get enough sleep every night can definitely help manage cortisol levels to reduce fat deposition in the abdominal area.
much sleep.
Try to get 8-9 hours of sleep a night. And 'demonstrated that subjects who slept seven hours or less per night had higher levels of cortisol in the afternoon than when they slept 9 hours per night. Sleep is also vital for the energy recovery process, determining with more force of will the temptations daily food.
You can not forget the rest of the afternoon, a break of which our body needs. In fact, between 14 and 16, the attention span tends to wane, and all functions slow down. It takes twenty or thirty minutes of rest, eight hours after waking from sleep, to recharge. A real beauty care and natural well-being at no cost. Much better than half an hour more sleep in the morning, with a nap because the concentration increases, decreases irritability and mood improves.
Eliminate Alcohol .
lipids accumulate in the tissues where it is mainly metabolized alcohol (ethanol).
Alcohol (Ethanol) is a component that generates energy: 7 calories per gram, an amount much greater than that of carbohydrates and protein (4 calories per gram). But alcohol is not an essential nutrient and calories it provides are of calories "empty", that is, not nutrients. Alcohol appears to cause increased fat storage and slow down the metabolism. Several studies have shown that the comparison between abstainers and alcohol consumers, in the latter showed deposits of abdominal fat 2-3 times higher.
Monitor estrogen levels.
Especially in men to control the levels of estrogen can help limit the storage of fat in the abdomen, swelling, gynecomastia (breast growth in men), and fatigue. Experts consider estrogen hormones among the most powerful fat storage in the body. Be sure not to have deficiencies in minerals such as calcium or zinc, because they may be related to estrogen. It may help to drink green tea and eating flax seeds.
Finally to complete all let us consider an excellent food supplement.
source: http://www.perdipesosystem.it/pagina.asp?id=62
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