There is an opinion - fat burns in those places that you train. That is, if you do exercises for the press, then the fat leaves from the abdomen, if you train the legs, then the fat leaves the legs. And is it really so?
WHAT IS BODY FAT
Fat deposits are energy reserves in the form of fats that the body creates by storing excess food in reserve.
If you move little and eat a lot, it turns out that the energy expenditure is small, and the intake of nutrients is large. All the excess that you ate and did not spend, the body processes into fat and puts it in reserve.
Fat reserves are located in the subcutaneous fat layer, as well as around the internal organs - internal reserves.
HOW FATS ARE SPENDED
Energy is required for the work of muscles and for the vital activity of the body. The body can take this energy from food or from its reserves.
For example, when you start training and do sports exercises, the body begins to take fats from fat stores and throw them into the blood. Through the blood, fats enter the working muscles and there, as a result of chemical reactions with oxygen, they are completely burned out, while giving energy for the muscles to work. As a result of complete oxidation with oxygen, fats are burned into carbon dioxide (which you exhale) and water (which comes out in a different way).
There are two important conditions worth mentioning:
1. Fats are a reserve source of energy, so the body does not spend them very willingly. Carbohydrates are spent first, but the carbohydrate stores are not so large, as the carbohydrate stores are depleted, the body begins to spend more fat.
2. Fats are used for muscle work with an average and moderate load.
Fats are not suitable for high power work.
From this follows the conclusion - training aimed at burning fat should be long with medium and moderate loads.
IS IT NECESSARY TO TRAIN SPECIFIC AREAS FOR SLIMMING
Yes, when training for weight loss, it is advisable to add the study of individual muscles and more strength exercises. For example: exercises on simulators, exercises for the press, push-ups, exercises with dumbbells and others.
Here's why it's needed:
1. Strong developed muscles are the basis of health. Developed muscles excellent energy consumption and will spend fat, saving you from accumulating excess reserves.
2. By training individual muscles, you work with the shape of these muscles and form a beautiful body as you wish.
3. The press must be trained additionally, because if these muscles are weak, they will not keep a beautiful shape. In addition, by training the abdominal muscles, you improve the condition of the internal organs.
In the end, I want to remind you the most important thing
You can not lose weight if you play sports, but do not pay attention to nutrition and eat too much.
Eating those extra pounds is much easier than spending them!
The main way to lose weight is sports plus proper nutrition.
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What does the body use energy for?
The brain consumes about 20% of the body's energy. If a person is engaged in intellectual work, this figure is much higher. In addition to the intensive work of the intellect, the areas of the brain responsible for will and self-control require large amounts of energy.
A lot of energy is also spent on physical activity - of course, if a person plays sports or requires it. professional activity. A small amount of energy goes into maintaining normal temperature body (“heating”), digestion of food, the work of the heart and other internal organs.
The reason why a healthy person (without hormonal disorders) gains weight is quite simple: if you don’t move a lot and stay warm (and stuffy) all the time, no amount of mental stress will allow you to use up all the calories consumed in a day.
Two sources of energy
In particular, the brain uses three mechanisms to replenish energy. The first is to stimulate the consumption of fats, proteins and carbohydrates, which the body turns into sugar. In other words, hunger is the desire to eat something sweet or fatty (you can do it at the same time, for example, chocolate). This mechanism is vital, but, as readers have already guessed, it is its abuse that leads to a set of extra pounds.
The second mechanism is called "gluconeogenesis", that is, the processing of various substances into sugar (carbohydrates, proteins and fats from the body's reserves). This process of processing for further use by the brain occurs in the liver if the first mechanism does not work for a long time. In other words, with the right approach (more on that later), we have the key to losing weight.
The third mechanism is the generation of hydropower through the passage of water through cell membranes. The brain is very dependent on this type of energy: with insufficient water in the body, mood and cognitive abilities worsen, and severe depression develops over time. Therefore, the feeling of thirst is born at the same time as hunger to signal the brain's energy needs. It is important to learn to recognize these sensations in order to avoid overeating. And the easiest way is to drink water before eating.
How to burn fat without losing muscle mass?
Of course, most of all we are interested in the notorious gluconeogenesis, which allows you to get rid of excess weight However, this process requires a certain amount of time. In order to mobilize the energy stored in fat, hormonal energy release mechanisms must be activated.
If there is not enough sugar in the blood, the liver begins to produce it, constantly throwing more and more portions into the blood. First, it converts starch, then proteins, and only then it is taken for fats. Their transformation is rather slow, but often it never comes to that.
Although proteins provide less than 50% of energy compared to fats, they are broken down much more easily because fat stores are individual "fatty acids" joined together. Children have good blood circulation, so fats are absorbed directly and energy is produced. As we age, blood circulation deteriorates and fats become less available for the enzymes that mobilize fatty acids for conversion in the liver and muscles.
Therefore, when the muscles are not active, they are easily "attacked" and their proteins are broken down and converted into sugar. However, if the muscles are active, they activate "hormone-sensitive lipase" - an enzyme that breaks down fats. Swedish scientists, after numerous experiments, proved that enzyme activity is observed after an hour's walk and retains the ability to break down fats for 12 hours. In this case, the body does not choose a certain " small place”, from where he will take the fat - he uses the general fat reserves, and not local ones.
Thus, a concomitant component of any diet should be muscle loading due to their direct long-term effect on the breakdown of fats. They are used to work muscles with medium to moderate loads, but are not suitable for high power work. The conclusion follows from this: training aimed at burning fat should be long with medium and moderate loads. It is important to use exercises that engage as many muscles as possible.
How much should you eat to lose weight?
In an effort to lose weight and improve their physical shape, many are trying to dramatically and drastically change their lifestyle. However, if you sharply limit your daily calorie intake, this will be regarded as a signal of a state of hunger, and the body will slow down the metabolism - that is, the process of losing weight will not only stop, but also reverse.
Sitting on a diet that is too “poor” in calories (even if smoothly) for the sake of rapid weight loss, you run the risk of gaining even more kilograms later. Depending on your level of physical activity, you can lose between 200 grams and 1 kilogram of weight per week by eating the right amount of calories.
To find your calorie level, multiply your current weight by 25 (for example, if you currently weigh 60 kg, you need to consume 1500 calories daily). At the same time, you should consume at least 1200 calories, otherwise the metabolic rate slows down by more than 45%.
Be on the lookout: stress, mental stress, lack of sleep, or skipping breakfast, for example, may inappropriately increase hunger. In such a situation, a less disciplined person will succumb to the temptation to eat more and more often. The situation is aggravated if a person does not hear the signals given by the body, and instead of water leans on food, thereby dehydrating the body even more. Be attentive to your feelings!
How to burn fat for weight loss? How to make the body burn fat? What foods burn fat?- These pressing issues are of interest not only to people who are overweight, but also to those who wish to find an ideal figure with minimal fat deposits, to have a flat tummy without a gram of fat.
Many people hope that in order for the body to start burning fat, it is enough to include one or more fat-burning foods in your diet. In principle, this is true, but in order for these products to have a really powerful fat-burning effect, a competent approach is needed.
In order to simply get rid of excess weight in the form of fat, in addition to eating fat-burning foods, you need to know what needs to be done so that the body begins to expend canned energy in the form of fat. Not to mention that you can't achieve a flat tummy. (get rid of subcutaneous fat and minimize deposits of visceral (intra-abdominal) fat), simple addition in your diet of fat-burning foods, for this the body needs to create special conditions.
What causes the body to burn fat, and what prevents it from being burned?
- Remember one very important rule, "in order for the body to begin to effectively burn fat, you need to consume fewer calories than you spend them." You should try to consume fewer calories than you expend, and not try to spend an excess of calories through vigorous physical activity or intense physical exertion!
Why is that? - Let's take a look at this. simple example. Standard chocolate bar weighing 100 gr. contains 530-555 kcal. In order to burn these calories, you will need cardio training. (cardio burns fat well, it can be running, cycling, swimming, all types of physical activity that lead to increased work of the cardiovascular and respiratory systems) for 45 minutes with 140 heartbeats per minute. The daily calorie intake for the average adult is about 3,000 calories, imagine how long it takes to exercise to burn all the calories. Therefore, it is better to try to eat fewer calories than you expend!
In fact, the daily calorie intake depends on many factors: gender (gender of person), weight, height, age, physical activity. Therefore, in order to individually calculate your personal daily calorie intake, it is better to use the online calculator for calculating the calorie intake, which takes into account all factors. And in order to create a menu for yourself, choose suitable products to your taste and with a low calorie content, you need to use.
What hinders fat burning?- Fat burning is hindered by the hormone insulin - produced by pancreatic beta cells, which transforms sugar into fat. Insulin stimulates an increase in the content of fat cells, the more insulin in the blood, the more fat. What is insulin? - Insulin is high blood sugar. The main function of insulin is to normalize, i.e. reduce high sugar levels (glucose) in the blood to normal, and deliver this same glucose to cells and tissues, thereby giving them energy. But at the same time, insulin is the main fat-forming hormone, it is he who is responsible for the supply of glucose in cells, and with an excess of glucose (Sahara), includes mechanisms for the conversion of glucose into fat and its deposition in the subcutaneous and visceral (intra-abdominal) fat!
Therefore, when you start eating fat-burning foods, you need to get rid of sugar first. (refined sugar, granulated sugar). But you should also know that carbohydrates in our body turn into sugar. (glucose)! And all carbohydrates are divided into two types: simple and complex, or as they are also called, fast and slow. Simple (fast) carbohydrates (sugar, chocolate, any confectionery (cakes, pastries, muffins, buns, cookies, sweets, etc.), jams, jams, honey, ice cream, sweet drinks, alcohol, white and brown rice, White bread, potatoes, as well as sweet berries and fruits (pineapple, watermelon, banana, melon, grapes, mango, dates, cherries, blueberries, raisins, etc.)) increase blood sugar levels, which provokes increased production of insulin, thus increasing body fat stores.
The fat burning formula is simple: less simple (fast) carbs → less insulin → less body fat!
And if you started to use fat-burning foods, but continue to eat cakes, buns and various sweets, then you can forget about losing weight. Foods that burn body fat will only help if you give up simple (fast) carbohydrates or at least minimize their amount in your diet.
How to make the body burn fat for weight loss?
How to make the body burn fat? - As we have already understood, fat-burning products alone are indispensable! And you need to minimize sugar and sugar-containing foods in your diet, consume fewer calories than you expend and go in for sports, add physical activity to your usual daily routine. You can do any physical exercise and give any physical activity, but you will need to add cardio training to them. (why cardio training you will learn a little lower), and if you are already involved in sports, then add the correct sports nutrition before and after training. And after observing the above conditions, to enhance the effect of burning fat, add fat-burning foods to your diet.
It is most important to know which foods are best to consume before training and how long before training. To do this, there are several general recommendations that are useful for most people who want to get rid of fat.
- 2 hours before training, you can not eat fatty foods, because. it takes a long time to digest and during training, discomfort in the stomach, heaviness, heartburn and belching are possible.
- 30 minutes before a workout, it is useful to drink a mug of strong green tea, because. green tea helps to burn fat, release fat from fat cells, in a word, green tea is the most powerful "killer" of fat!
- Do not neglect protein food before training, because. For a full workout, the body needs a lot of protein. (proteins are necessary because it is the building block for amino acids, and it is amino acids that stimulate muscle growth) but don't forget about the "right" carbs (carbohydrates are needed to give the muscles and brain more energy). Plus, you should know that proteins, along with carbohydrates, are absorbed faster, which gives additional support to working muscles at the time of maximum load.
- Dehydration of the body is an integral part of any workout, therefore, a few minutes before the start of the workout, drink a glass of water and in the future, if possible, drink a small amount of water every 20 minutes, if this is not possible, then immediately after the end of the workout, drink as much water as how much the body needs.
- Foods to eat before a workout:
- white meat (chicken breast works very well);
- boiled potatoes;
- eggs;
- wholemeal bread;
- oatmeal;
- fruit;
- kefir or yogurt.
How to burn fat the right way
Rules, the observance of which will help burn fat for weight loss
1. Intense physical activity - cardio training (but such workouts should last at least 30 minutes, because fat begins to be burned only 30 minutes after the start of the workout). Yes, fat is burned after 30 minutes of training, but such training will be ineffective if you consume more calories than you expend. Therefore, you must adhere to the 2nd rule!
What should I pay attention to when exercising to burn fat?
- On their intensity - this is very important for burning fat. The more intensely you train, the more calories you burn, which means more fat. But the main thing is without fanaticism, you do not need to squeeze all the juice out of yourself.
- For their duration. The length of your workout is also important for burning more calories. The longer you exercise, the more calories you burn. But again, without fanaticism, you don’t need to train for hours on end and you need to take into account the number of calories consumed and burned.
As we already know, cardio training is needed to burn fat. (running, cycling, swimming, etc.), but in principle for burning fat does not have special significance What exercise you do, the main thing is to follow the three basic rules for burning fat: intensity, duration, and that calorie intake be less than their consumption.
2. In order to burn fat, you need to consume fewer calories than the number of calories you burn per day. (but this is still malnutrition or diet, so a balanced approach is needed).
3. Your entire daily diet should be divided into 5-7 meals and eat every 2-3 hours.
Eat often and in small portions! Such food is called fractional. There are many positive factors in this way of eating, but the most important is the acceleration of metabolism. You may have a perfectly reasonable question, why is it the most important? - The answer is very simple, the higher the metabolism, the more efficiently fat is burned.
Another of the positive factors is that by eating fractionally, you load the internal organs and the digestive system less, so the body has more energy for training, because. it spends less energy on digestion.
4. Refuse sugar and foods with (cakes, pastries, cookies, chocolates, sweets, preserves, jams, etc.). To make it clear, added sugar is sugar added to food artificially, as well as granulated sugar, refined sugar.
5. Sufficient drinking regime. You need to drink enough water, because. water affects fat burning processes, here are a number of positive effects that water has on fat burning processes:
- speeds up metabolism;
- removes toxins and toxins;
The daily norm of water for an average person should be from 2 to 3.5 liters of water, but it must be borne in mind that the amount of water needed by the body depends on: gender (since men have a higher percentage of water in the body than women), body weight, age, number of calories consumed per day, frequency and intensity of physical activity, conditions in which a person works.
- Men: body weight x 35 ml. water
- Women: body weight x 31 ml. water
We recommend using a calculator that takes into account all indicators and factors to calculate the required amount of water per day: an online calculator.
If you do not consume enough water, your body will not be able to burn fat quickly and efficiently.
6. All simple, but only "correct" carbohydrates should be eaten before 12:00. Simple carbohydrates are the best sources of fast energy, but which can quickly turn into fat if left unclaimed. To minimize the undesirable effect of eating simple carbohydrates, it is recommended to eat them in the morning before 12:00. The “correct” simple carbohydrates: honey, fruits, dried fruits, berries, dark bitter chocolate, some vegetables, cereals, premium pasta, muesli, boiled potatoes, boiled corn.
7. All complex carbohydrates should be eaten before 18:00 or 4 hours before bedtime. Complex carbohydrates are an excellent source of long-term energy that constantly keeps the body in working order. (no sudden jumps and drops in energy). Complex carbohydrates, unlike simple ones, can be eaten both in the morning and after dinner, but they should be discarded in the evening. Since in the evening the human body needs the least energy, and excess carbohydrates are deposited in the form of fat. Therefore, it is recommended to eat all complex carbohydrates before 18:00 or 4 hours before bedtime.
Sources of complex carbohydrates: wholemeal bread, durum wheat pasta, cereals (rice, barley, oatmeal, buckwheat), tomatoes, cucumbers, radishes, Brussels sprouts, olives, apricots, grapefruits, plums, cherries, sweet cherries, apples, peaches (generally almost all fruits), greens, lettuce, dumplings with cottage cheese, pancakes.
8. After 18:00 you can eat only proteins and vegetables. Those who think that you can’t eat after 18:00 are very much mistaken. In principle, it is not important when you eat, what matters is what food you eat and your daily calorie content (as we already know, you need to consume fewer calories than you expend). After 18:00 it is recommended to eat only protein foods + vegetables, but for the most part only when playing sports If you are not involved in sports, then it is better to reconsider this recommendation. It is forbidden to eat carbohydrates after 18:00, because. if you use them after 18:00, they are likely to be transformed into fat. Reception of any food, ideally it is better to stop a few hours before bedtime.
9. Add fat burning foods to your diet.
Many people who want to burn fat quickly begin to drastically cut calories - this is wrong. Since the body perceives a sharp reduction in calories as the approach of starvation, it slows down metabolism as much as possible, converting all food into fat. Following all the above recommendations, you can effectively get rid of excess fat.
Surely you have already understood that it will not work just to add fat-burning foods to your diet and subcutaneous or intra-abdominal fat will begin to burn. Regular, daily consumption of grapefruit or ginger in any form is not able to effectively burn fat without creating the appropriate conditions, fat burning foods are fat burning aids and are effective only in combination with the methods aimed at burning fat, which are outlined in this article.
That is, first you create conditions for the body under which it begins to expend canned energy in the form of fat, and only then use fat-burning products to speed up the process.
Water
Drinking plenty of water is the best ally in the fight against excess weight. Scientists have experimentally found that drinking 2 glasses of water increases the metabolism of the human body by 30%. They calculated that drinking 2 glasses of water half an hour before breakfast, lunch and dinner daily for a year allows you to burn 1740 calories, which is about 2.5 kg of subcutaneous fat! But the most important function of water in the process of burning fat is the dissolution and removal of waste products from fat processing from the body.
Accordingly, water performs important functions in the fat burning process:
- speeds up metabolism;
- removes toxins and toxins;
- reduces blood viscosity, thereby supporting efficient oxygen transport.
Green tea
Green tea is a powerful fat burning product and if you are not yet using it to speed up your metabolism and burn fat, we recommend that you do so.
For efficient fat transformation, it must be extracted from the adipocyte. (fat cell) and transported into the bloodstream. And green tea has the right properties to mobilize fat from cells. It contains biologically active substances EGCG that promote this process, they activate hormones that are responsible for burning fat. EGCG is short for Epigallocatechin gallate. Epigallocatechin gallate is a type of catechin found in high amounts in green tea. And EGCG is the most powerful antioxidant.
An article was published in the American Journal of Clinical Nutrition regarding studies proving that green tea speeds up metabolism to a much greater extent due to the catechins it contains EGCG than just the caffeine it contains.
Two studies have been carried out.
The first had two groups of men, one group was given green tea and the other was given caffeine equivalent to the amount of caffeine found in green tea. The first group, which drank green tea, had a faster metabolism and more complete fat burning, while the second “caffeinated” group did not. Hence the conclusion that the fat-burning effect of green tea is not associated with caffeine, namely with EGCG.
In the second study, rats were injected with EGCG, a powerful antioxidant found in green tea. And after 2-7 days, the rats began to lose weight.
In another experimental study, it was found that men who took green extract before training burned 17% more fat than the control group, who were given the same load, but they did not take the extract.
Coffee
Coffee, thanks to the caffeine it contains, speeds up the heartbeat, saturates the blood with oxygen and promotes the burning of fats. But you should know that adding sugar and cream to coffee reduces its effectiveness in burning fat. Caffeine also speeds up metabolism and the body burns more calories.
A serving of coffee without sugar and cream is absolutely calorie-free and dulls the feeling of hunger.
Omega-3s in pure form or in foods
Scientists have proven that omega-3 fatty acids are a metabolic regulator, these fatty acids increase the level of leptin, a hormone that is responsible for the rate of breakdown of fats in the body. It is important to know that our body is not able to produce Omega-3, but receives them only with food. Foods rich in omega-3 fatty acids: fish from cold sea waters ( artificially grown contains a meager amount of Omega-3), cod liver, walnuts, linseed oil, olive oil, rapeseed oil.
But it is better to buy Omega-3 capsules (because Omega-3 is necessary for our body on a daily basis and it is rarely possible to eat foods rich in these fatty acids daily), fortunately now the choice of Omega-3 is very wide.
Ginger
Ginger has vasodilating properties, it increases the diameter of small arteries and improves blood circulation. And with an increase in blood flow and blood circulation, body temperature slightly increases. (a few tenths of a degree Celsius), creates a thermogenic effect. And the thermogenic effect speeds up the metabolism, burns more calories.
Ginger also promotes the production of bile and gastric juice, thereby improving digestion and digestion of fats, the body receives more energy from food.
In animal experiments, it was found that ginger increases metabolism by 20%, and in the human body, it increases metabolism like many powerful fat-burning herbs by 2-5%, which in principle is already good. Which in terms of exposure is comparable to the effects of caffeine and ephedrine.
What doses should be taken? - In order to speed up metabolism and fat began to be burned, you need to take 250 mg. ginger extract per day, powder 1-2 tablespoons. But it is better to use fresh ginger, in the form of grated ginger root and in the amount of 3-5 tablespoons filled with 2 liters. boiled water to take 3-5 glasses a day for half an hour before meals.
But don't expect a miraculous effect in burning fat from ginger if you eat cakes and pastries with a drink of ginger. You must first review your diet, eliminate sugar and all sorts of sweets, go in for sports, and only then you can count on the effectiveness of this product for burning fat.
Grapefruit
Grapefruit has proven itself very well as a fat burning product, with its regular use, metabolism is accelerated and more calories are burned. In addition, grapefruit is rich in fiber, which stabilizes blood glucose levels. And the fiber that is in grapefruit is not just fiber, it is called pectin, which cleans blood vessels, thereby preventing the development of cardiovascular diseases.
This sweet and sour fruit is almost all water, and the rest is fiber, which prolongs the feeling of satiety.
For information, people who eat a lot of grapefruit have a 16% lower blood cholesterol level.
A pineapple
Pineapple is a truly popular fat burning product, the properties of which are used by many who want to get rid of extra pounds. Based on pineapple, even one time they released fat burning pills. Due to the presence in its composition of bromelain, which breaks down proteins, pineapple helps the digestion of meat, fish and dairy products. For effective fat burning, a slice of fresh pineapple or a glass of freshly squeezed juice after a meal is enough. (juice in bags is not suitable for this purpose).
Tomatoes
Tomatoes are low in calories and contain a lot of fiber, thereby satisfying the feeling of hunger well.
cucumbers
Cucumbers, like all foods that burn more calories than they contain, are made up mostly of water. In addition, cucumbers help in weight loss due to their properties that allow you to control hydration after long workouts.
Apples and pears
Apples and pears are made up mostly of water and should be eaten with the skin on for extra fiber that will help keep you feeling full. Eat whole fruits, not fruit juice, so you get more fiber, which will help you stay full longer.
Watermelon
Watermelon is also mostly water and is extremely low in calories. The reason that watermelon helps to lose weight is that it is very rich in B vitamins, which provide energy to the body and reduce the need for food to restore energy balance.
Avocado
Avocado is a triple fat burner:
- since it contains monounsaturated fats that speed up metabolism;
- protects the energy-producing parts of the cell from the effects of free radicals;
- helps lower blood cholesterol levels.
Greens and salad
Lettuce and greens burn more calories than they contain because they are largely composed of water, a ratio of approximately 50% water to 50% fiber. Therefore, greens and salad are an excellent source of energy, and most importantly, after eating them, cravings for sweets disappear.
Hot peppers
Hot peppers contain the active ingredient capsaicin, which increases the amount of calories burned by the body and dulls the feeling of hunger, thereby reducing the amount of food consumed.
hot spices
Any hot spice belongs to the group of foods that help burn calories faster. They are calorie-free and can be a great seasoning for your meals. It can be chili peppers or some hot sauces, you just need to make sure that they do not contain preservatives and harmful additives.
Cinnamon
It has been scientifically proven that cinnamon has a stabilizing effect on blood sugar levels, which helps reduce hunger.
Oatmeal
Oatmeal is one of best products with the content of complex carbohydrates, and as we know they are slowly digested and absorbed by the body, which allows you to stay full longer. Oatmeal has properties that support stable blood sugar levels and low level insulin. Due to this, after its use, the rate of fat burning always remains at a high level. Athletes who consume slow carbohydrates in the morning rather than fast carbohydrates burn more fat during training and throughout the day than those who consume fast digesting carbohydrates.
Kefir or yogurt
Kefir and yogurt contain, in principle, a lot of calories, unlike the above fat-burning products. But on the other hand, these fermented milk products contribute very well to defecation, which allows you to maintain a balance of beneficial bacteria in the intestines, and the condition of the intestines affects the entire body.
It is better to use kefir, because. sugar and various flavorings are added to yogurt. If, nevertheless, your choice fell on yogurt, then pay attention to the content of fats and carbohydrates in it.
Olive oil
Like avocados, olive oil is one of the best sources of monounsaturated fats. And they not only lower the level of "bad" cholesterol, but also help burn more calories.
nuts
Nuts are a great snack and a way to satisfy hunger between meals. They are high in protein, fiber, and "good" fats that are good for the cardiovascular system. Nuts have been shown to promote weight loss and normalize cholesterol levels, as long as they are consumed in moderation. But nuts are high in calories, which is another reason to consume them in small portions.
Eggs
First of all, eggs are an excellent source of protein for building muscle mass. But also eggs help the fat burning process. How can this be? - It has been experimentally established that if you start your day with eggs for breakfast, then during the day you want to eat less, respectively, you consume fewer calories and fat is burned more efficiently.
Eggs also contain vitamin B12, which is essential for the body to metabolize fats. Louisiana State University researchers found that people who ate eggs for breakfast every day lost more weight than those who ate other foods.
Attention: before you start regularly eating eggs for breakfast, you need to consult your doctor, because. if you have high cholesterol, then you can not eat whole eggs, but you will need to separate the yolks and eat only the protein.
What you need to know if you want to get a flat tummy. How can you quickly burn belly fat? - This question is of interest not only to women, but also to men. Hanging, excessively protruding tummy is a problem that everyone has faced. And almost everyone who wants to get rid of belly fat begins to pump their abdominals for this purpose. But the fat, how much it was, remains almost the same.
The fact is that in this way you will never get rid of belly fat, because subcutaneous fat is burned evenly throughout the body. And you will not be able to burn fat only on the stomach, without burning fat in other parts of the body. Therefore, if you want to burn belly fat, then you need to burn it all over your body while doing abdominal exercises at the same time.
The truth about how to remove the stomach
I am glad to welcome you on the pages of my blog. Frequent visitors gyms, wanting to lose weight, do it completely wrong. Hence, they get the impression that getting rid of excess weight is very difficult. But I want to tell you - it's not like that at all! One has only to understand when the body begins to burn fat and the process of fat burning will go like clockwork.
Let's first define why overweight men and women need to lose weight so much.
- Excess weight puts an additional burden on the cardiovascular and respiratory systems. Which leads to increased heart rate and shortness of breath. I think even these two factors are enough to start losing weight.
- The risk of developing diabetes increases in proportion to the increase in your waist
- The greater the body weight, the greater the load on the joints. Especially not sweet for the knee joints
- In addition to subcutaneous fat, there is visceral fat. It is more dangerous for the body, as it accumulates inside abdominal cavity. It can compress the internal organs and disrupt their work.
- Extra volume makes you a less mobile person. You find it hard to run, climb stairs, and even tie your shoelaces
- Excess weight is not aesthetically pleasing, which is especially important for women. The clothes do not sit the way we want, the dress we like does not fit, we are forced to use closed swimsuits, and not open bikinis, well, there is also a wagon and a small cart of inconveniences
Are these reasons not enough to convince you to pull yourself together and lose those extra pounds? Yes, you will have to work hard. But the result in the form of a toned body and ease of movement compensates for all your costs!
I hope I've motivated someone.
When does our fat start to burn?
The process of burning fat in the scientific literature is called lipolysis. This is a note to you. In fact, everything is extremely simple. Under normal conditions, the body is used to getting energy from carbohydrates. But when a situation arises that there are not enough carbohydrates, our body begins to look for backup sources. The fats deposited in our body are just the right backup storage. Therefore, to the question: - What is that sticking out from under your T-shirt? You can safely answer: — Backup storage!
You also need to know that it's not just the lack of carbohydrates in the diet that matters! There is such a thing as calories. It is one of the units of measure for energy. So, in the process of life, we spend these calories. And to make up for them, we need to eat. Moreover, each of the products that we eat has a certain calorie content, which directly depends on its composition. What to do with these calories you will soon learn.
Let's draw the main conclusion from all of the above. To activate the fat burning process, we first need to create a calorie deficit. That is, consume less energy than we spend. In truth, this alone is already enough to lose weight. Yes, you can eat sweets and still lose weight. But… not everything is so rosy.
And now on the fingers
Let's say you are a girl with a body weight of 70 kg (of which 10 kg are extra) and an inactive lifestyle. Your energy costs are 1800 kcal per day. If you eat only sweets, then just a couple of meals will be enough to get the required 1800 kcal. Considering that you need to create a deficit, the volume of consumed confectionery products will still be reduced by 20 percent. In addition, imagine what the shortage will be in the main macronutrients (proteins, fats and carbohydrates) and micronutrients (vitamins and minerals). It is unlikely that such drying will benefit you.
Next, we have a decrease in carbohydrates in the diet. Why should we do this? - you ask. The fact is that with a lack of calories, your body begins to lose weight not only due to fat mass. Muscles are also involved. To avoid this, it is necessary to increase the amount of protein in the diet. But this must be done without changing the calorie content of your menu. This is where carbohydrates come to our rescue!
In addition to the manipulation of nutrition, do not forget about training! First, they will increase your calorie expenditure, allowing you to use fat more efficiently as an energy source. Secondly, training will prevent muscle breakdown during the diet.
In order to speed up the fat burning process, it is recommended to add. After all, fat oxidation occurs in the mitochondria of the muscle cell, and they work effectively with a sufficient supply of oxygen. It is cardio training that provides the muscles with a large amount of oxygen.
Strength training is not about your fat, it's about your muscles. With their help, you can keep the muscles intact.
So, once again, point by point. In order to lose weight you need:
- Create a calorie deficit
- Reduce the amount of carbohydrates in the diet and increase the content of protein foods
- Exercise (cardio + strength training)
How fast can you get rid of excess fat?
There is a reasonable limit to weight loss. This limit is 1 kg per week. At the same time, your body loses a minimum of muscle and does not harm itself. But remember, the lower the percentage of subcutaneous fat, the slower it burns. For someone, a loss of 0.5 kg per week will be optimal. At the same time, your body loses a minimum of muscle and does not harm itself. With the right diet, strive for just such a value, although everyone is individual.
Often plump girls are interested in the question - after what time will I be slim and beautiful? If you do not have serious problems with metabolism and everything is in order at the hormonal level, then the approximate period can be calculated. Let's say you're the girl in the example I gave earlier. Let me remind you that you are the owner of 10 extra pounds. Given that you will lose 0.5 kg per week, it will ideally take you 20 weeks.
But when before the cherished flat stomach only a few kilograms remain, the fat burning process may slow down. As a result, we get 5 months. During this period, you will be able to get rid of overweight. With accompanying training, of course!
Hunger is not an aunt ...
It is worth saying a few words about fasting. Even in fitness and bodybuilding, despite the obsession with food, there are supporters of intermittent fasting. There are studies that show the positive effect of short-term fasting on the body.
Think for yourself, because even our ancient ancestors periodically experienced hunger. In those days, food was not sold in supermarkets, but it had to be caught. This was by no means an easy task. By this example, I want to say that fasting natural process, to which the body over the millennia of evolution has been able to adapt and even benefit!
But keep in mind that you need to fast no more than once a month. After all, as the saying goes: everything is good in moderation!
When fasting, the rate of weight loss is about the same as in the absence of hunger strikes. But due to the introduction of the body into a certain stress, systems that increase immunity and normalize cholesterol and blood sugar levels are activated. In addition, intermittent fasting teaches you to control the feeling of hunger.
In which carbohydrates are practically excluded from the diet. This is done so that the body goes into a state of so-called "ketosis".
Since with such a diet there are no or very few carbohydrates in food, the body begins to extractenergy from fats. At the same time, he uses both fat from food and accumulated on the body.
When this happens, the liver begins to produce ketone bodies that supply energy to the heart and brain.
1. Reduce the amount of carbohydrates in your diet
The first step in order to force the body burn excess fat- Minimize the amount of carbohydrates in your diet. They should not be more than 15-20 grams per day.
Because of this, the body cannot use glucose or sugar as an energy source and enters a state of ketosis. It begins to receive energy from the fatty acids contained in food and the fat accumulated on the body.
Glycogen, that is, glucose accumulated in the liver and muscles, ceases to be a reserve source of energy.
In the early days of such a restriction in carbohydrates, a person usually experiences, his mood deteriorates.
2. Include coconut oil in your diet, it will help burn excess fat
In order for excess fat to be better burned through ketosis, it is recommended to include coconut oil in your daily diet.
- It contains the so-called "medium chain triglycerides". These fats are quickly digested.
- The liver converts them into ketones, which are an excellent source of energy.
- Coconut oil contains lauric acid, which is prescribed for children with epilepsy to put their body into a state of ketosis without giving up carbohydrates.
3. Include Healthy Fats in Your Menu
The next step to burn excess fat is to include healthy fats in your diet, such as:
- Olive oil
- Avocado
- Butter
At the same time, of course, you need to observe the measure and do not forget that we are striving to lose weight.
It is important that these fats are natural and included as few chemicals as possible.
4. Include More Protein in Your Diet
If you want to get rid of excess fat, you need include a sufficient amount of foods containing protein in the menu. The protein content in the diet should be normal or even high.
The fact is that the protein is processed by the liver into amino acids, and they are necessary to obtain glucose, which, in turn, is required to convert ketones into energy.
Protein is needed to restore muscle mass, which decreases with weight loss.. After all, when fat is burned, a certain reduction in muscle mass also occurs.
Benefits of Ketosis
- Rapid weight loss due to the use of fat stored in the body as an energy source.
- The metabolism of carbohydrates improves when we gradually include them in the diet again.
- Through ketosis, the body learns to use fat more efficiently, and this effect may persist after the diet is completed.
- The ketogenic diet is quite satisfying. There is no "food anxiety" that occurs with other diets due to the constant feeling of hunger.
Side effects of burning excess fat with this diet
You must understand that any diet is associated with some risk.
Although the ketogenic diet is completely natural and, as said, quite satisfying, it may cause some side effects due to drastic dietary changes.
Usually this:
- Dizziness and headache. This effect most often occurs after 3 days of dieting and is due to the fact that the brain habitually requires glycogen.
While ketone bodies provide the brain with the energy it needs, in the process of adapting to a new diet, dizziness often occurs especially when the person stands up abruptly or makes quick movements.
- Bad breath and "metallic" taste in the mouth. This is due to the high content of ketone bodies in the body during ketosis.
- Strong smell of urine. It is also associated with a high content of ketone bodies in it.
- Excessive sweating. This is also due to ketone bodies, which are excreted from the body not only in urine, but also in sweat.
- . There is a link between high protein intake and loss of calcium, which is excreted from the body in the urine.
This is due to the fact that protein digestion requires a large amount of essential acids, and bone stability is very dependent on the acid-base balance of the body.
To solve this problem, it is necessary include calcium supplements in your diet.
Do not forget that a sudden change in diet can lead to unpleasant consequences. Therefore, try to eat a balanced diet and, if possible, seek the advice of a qualified dietitian.
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