Inside your body, leading to a war between the cells that make up muscles, and those that are fat. How can you be sure that the muscles in winning this battle? Following these five strategies you will lose weight and you'll have a beautiful body. Let's go!
Include fruits and vegetables at every meal
Your goal is to fill the body with the nutrients more discouraging for the fat, and it is best to eat fruits, vegetables and nuts. A study at the University of California at Los Angeles found that a typical person of normal weight consume about two servings of fruit a day, while the average overweight person eats just one. Another study found that fruit at the beginning of a meal reduces total calories by 15 percent.
Eating fruits and vegetables will provide you with more omega 3 fatty acids, which will help in the fight against fat in the abdomen, and fiber will help reduce fluctuations in blood sugar that lead to feelings of hunger.
Eat protein at every meal
Proteins stimulate muscle growth. In fact, every time you eat 10 to 15 grams of protein, stimulates protein synthesis, which helps build muscle. And when you eat 30 grams, this period lasts about three hours.
The most important advice for people who want to lose weight is protein for breakfast. In one study, people who started their day with a meal of eggs have lost 65 percent more weight than those who ate the biscuits. The goal is to eat between 0.54 and one gram of protein per kilogram of body weight.
Eat more dairy products. The researchers found that people who ate three meals a day were 60 percent less likely to be obese than those who consumed less.
Eat before and after exercise
This is great news if you love to eat. Proteins and carbohydrates immediately before and after exercise stimulate muscle growth and fast recovery from exercise. Also, it can limit the effects of cortisol, a stress hormone that stimulates the body to store fat. As a result, burn more fat during exercise and in the next 24 hours.
Eat carbohydrates and protein 30 minutes before exercise and protein after exercise. The longer you wait to exercise after a meal, your body will break down existing muscles and less to build new muscle.
Consumption of natural shakes is quick and easy way to grab the advantage.
Enjoy a salad
Salads provide important nutrients that help with weight loss. The best example: folic acid, vitamin B in leafy green vegetables. The study showed that those who ate the most folic acid lost 8.5 times more weight than those who ate the least folate.
Consume green leafy vegetables as you can. Besides salads, add spinach to omelets.
Use the dressing with safflower oil. It contains linoleic acid, which can prevent fat accumulation.
Watch out for a good breakfast
No, not the rest of the pizza. When you awaken, your body needs food. If you do not eat, you can slow down your metabolism and eat the most calories at the end of the day. In fact, regularly skipping breakfast increases the risk of obesity by 450 percent.
Eat 30 to 35 percent of daily calories early on. Proteins from whole grains and healthy fats are an excellent solution for breakfast. If you do not have time, eat early in cereals, and yogurt and fruit at work.
You can eat in the morning? At least drink a glass of milk with 1 percent milk fat, which will give you eight grams of protein plus calcium.
source: www.srecaizdravlje.blogspot.com
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