The process of losing weight is unthinkable without the constant burning of calories – this is the basis for acquiring the ideal figure. To burn calories, say nutritionists, sports coaches and doctors, you need to clearly understand what actions you need to take in order to succeed. Diet alone will not be able to fight years of fat deposits.
And sports training, which is superimposed on overeating and a sedentary lifestyle, will not bring the effect that is expected. Therefore, don't waste your time. Find out what 3 areas to consider in order to lose weight. We will reveal 3 secrets on how to quickly burn calories and get the maximum effect at the same time – toned body and radiant skin.
How to burn calories: 3 methods to work on your body
Please note that each of the three directions consists of small tips or recommendations on how to take control of your body in general and weight in particular.
Method #1 – Workouts to accelerate the process of burning calories
- High Intensity Interval Training
Doing high-intensity exercise for 40 seconds to several minutes – here's where to start. Breaks are taken between exercises – 1-2 minutes. The benefits of such training:
- Increase the number of calories burned. The faster and more vigorously you train, the more fat will be burned. By increasing the intensity of your workout for just a couple of minutes, you can achieve quick, and best of all, tangible results.
- Increase aerobic endurance – as the heart muscle strengthens during training, the intensity and duration of training can be increased.
- Workouts will gain variety and will not be boring and monotonous.
- To get the best effect, you don't need any additional equipment, you just need to gradually increase the intensity of your workout.
Read also: How to use interval running to burn fat
- Pay attention to weights during exercise
If you only lift weights, calories will not be burned faster. But in conjunction with a cardio load, the results will double at least. Everything is quite simple: muscle growth accelerates, and metabolism accelerates accordingly. A fast enough metabolism helps burn calories.
Women are often wary of lifting weights, considering this type of training as purely masculine. This myth only prevents you from fully starting the process of burning calories and losing weight. Lifting lighter weights will burn more calories.
- Train hard to boost your metabolism and burn fat
Having understood for yourself the need for running at an intense pace and strength training, it remains only to build the program of the entire lesson correctly. In the center of balancing the load on the heart and muscles, combine:
- Run + Squat
- Run + sprint
- Run + leg pull.
- Circuit training to engage more muscle tissue
The rate of calorie burning skyrockets when more muscles are involved in a workout. It is circular training that can do it. And an even greater effect is obtained by combining strength training with aerobics.
- Try combining workouts
Don't focus on running or strength training. There are other equally effective sports: rowing, boxing, swimming, dancing.
Read also: 8 good reasons to start swimming
In 45 minutes of swimming you can get rid of 800 calories, and how much fun your skin also has.
And in just 60 minutes, ballet will save you 450 calories.
Choosing your sport, you provide not only bodily transformation, but also emotional relaxation.
- Find a new sport that will be the key to losing weight
When you are tired of simple running, the ways of jogging have already been learned by heart, that you can overcome obstacles with your eyes closed without a hitch, you should think about changing the type of activity. Changing the load and type of training will awaken your brain and strengthen your body even more.
The body can adapt to the load, and, ultimately, you will not get the proper result. Less calories will be burned, the muscles will get used to the load and will not develop further. Dilute running with power loads, weights, obstacles. Or take a break and radically change your approach.
Method #2 – Diet changes
- Always drink green tea
Green tea is famous for its anti-cancer properties. In addition, it speeds up the metabolism and successfully removes accumulated toxins.
- Carry a bottle of water with you – drink plenty of fluids
More recently, scientists have found that after drinking 17 ml of water (cold, not boiled), the metabolism speeds up by 40%. And what is important, the metabolism will be held in such positions for 30 minutes. Just a liter and a half a day of cool water will keep you on the calorie burning journey.
Try to fool your body a little by drinking a glass of water before meals – this will keep you from overeating.
- Focus on dairy
The results of a study on the consumption of low-fat dairy products have been published in an obesity journal. Women who ate low-fat yogurt and other dairy products three times a day lost body fat faster. They got rid of more than 70% of fat, unlike women who only occasionally consumed dairy products.
- Eat different types of fish
It turns out that fish is able to reduce the level of leptin (regulates hunger) – which promotes proper metabolism. Just one piece of fish a day – and weight control is ensured. It can be mackerel, tuna, salmon.
Fish can serve as an excellent substitute for other products that are more harmful and contribute to obesity. Marine fish is low in calories and enriches the body with omega-3 fatty acids.
Read also: Omega-3 vs. omega-6 fatty acids: the ratio matters
- Eat more fiber
Food that contains more fiber than carbohydrates stays longer in the stomach and takes longer to digest. Accordingly, the feeling of satiety lasts longer than after eating carbohydrates alone.
What to lean on: asparagus, spinach, cauliflower – contain huge reserves of fiber.
- Don't forget the proteins – they are simply necessary for the body
You can't eat only proteins, but you can't do without them – a controversy that is on the agenda of many nutritionists. What to choose: an abundance of protein or completely abandon it?
A small amount of protein every day stabilizes metabolism and accelerates calorie burning. The amount of protein consumed per day should not exceed 30% from the entire diet. Choose protein-rich foods that are of great value to the body: lean meats, soybeans, beans, low-fat dairy products.
Method #3 – Creating a new way of life
- No stress
The accumulation of fat folds on the abdomen, which are so difficult to remove, is largely due to constant stress. In stressful situations, the body accumulates in large quantities the hormone cortisol (stress hormone), which provokes appetite and reduces metabolism.
What to do and how to burn calories in the presence of stress in life? Any psychologist will give the answer: you must first get rid of stress. Or at least reduce the amount of negative impact. Listening to quiet soothing music, meditation, reading, for someone embroidery – all this stimulates the calming of the nervous system. What do you do when stress hits you at work? Walk and fresh air – the perfect solution to get away from a stressful situation.
Read also: If stress prevents you from losing weight: how to reduce cortisol levels in the body
- Don't forget to have breakfast
Required Breakfast – the key to effective weight loss (in combination with other actions). After sleep, the body needs to recuperate and healthy breakfast is designed specifically to saturate and restore lost energy. Breakfast should contain no more than 400 calories: egg white omelet with vegetables, grains, low fat dairy products, oatmeal with fruit.
- Separate food into several meals – often and in small portions
There are still discussions about portion sizes. But there are several recommendations, the benefits of which have been proven: you need to eat in smaller portions, but more often – 4-5 times a day. This distribution is based on getting rid of the metabolic decline. There should not be more than 4 hours between meals.
- It is better not to drink alcohol
Some scientists argue that 1 glass of red wine only brings benefits, and does not lead to obesity. But, it is worth remembering that alcohol depresses the central nervous system. And such an action can also cloud the feeling of hunger, slowing down the metabolism. If you control the consumption of alcohol no more than 1 glass per day, then this is more beneficial than harmful.
- Get active
If you are constantly on the move – the accumulation of calories in the form of body fat to you & nbsp; does not threaten. An experiment was conducted at the Mayo Clinic in which participants were asked to increase their daily calorie intake to 1,000 for 8 weeks. After this period, two groups of people were compared – those who actively moved all this time and those who led a sedentary lifestyle. Participants who actively moved, even with an increase in the number of calories consumed, did not store them as fat. The conclusion follows, with increased activity, excess calories burn faster.
Read also: What happens to the body with a sedentary lifestyle
- Pour out – this is the key to hormone control
Lose weight in your sleep – it is every woman's dream. But, nevertheless, it is real. If you constantly lack sleep and get nervous, lead a hectic life – extra pounds will not keep you waiting. Research from the University of Chicago Medical Center found that people who sleep about 4 hours a night have trouble digesting carbohydrates. What is the reason and how to burn calories in this case?
With insufficient sleep, insulin levels rise in the body and the saturation of the stress hormone goes off scale – cortisol. To prevent the sudden expenditure of energy and a slowdown in metabolism – get enough sleep. Only 7-8 hours of sound and healthy sleep will help relieve nervous tension and saturate the body with energy to burn calories throughout the day.
Add a comment