Weight loss does not depend only on what you eat, but also on how your body works. Learn how your habits influence this process.
Do not even think about skipping dinner or living on lettuce only… The success of your plan to end fat does not just depend on the calories you consume. Metabolism, or the way your body transforms these calories into energy, plays a fundamental role.
The speed at which calories are spent is determined genetically, but it is possible to increase it by exchanging the fat for muscle mass. The more muscles, the faster and greater the calorie burning.
The starting point to manage to accelerate your metabolism:
Choosing the best food is the starting point. Carbohydrates are essential for rapid metabolism. They provide fuel to muscles, nervous system and blood cells. Without energy, you slow down and inactivity makes you gain weight.
- Consume Always: those carbs with a low glycemic index (which maintains insulin levels stable, avoiding the rise and fall of glucose in the blood stream and driving away hunger for longer period of time). Whole grains, vegetables, fruits and salads, all high in fiber and low in fat, take longer to be digested and so accelerate your metabolism.
- Consume sometimes and rarely: carbs are everywhere. In white rice, sweets, sugar, biscuits and cakes. When refined, the fibers are removed and give rise to sugar and additives, which slow down the metabolism. This group, of high glycemic value, is digested quickly. However, the speed deceives the brain, which signals more hunger in a very short time.
They help build muscles, which consume calories more quickly. In addition, they slow down the digestion of carbohydrates. Always opt for lean proteins: red meat, duck, roast beef, fish, chicken, ricotta, cottage, egg, soy and derivate.
Fats are key to metabolism. They slow the digestion of the carbohydrate and allow the energy to be spent in a more homogeneous way. They are classified as:
- Friendly: help clean our arteries. Sources: brazil nuts, cashew nuts, almond, peanut, walnuts, pine nuts, pistachio, extra virgin olive oil, avocado, pumpkin seed, sesame and sunflower seeds.
- Enemies: block arteries and should be avoided. Sources: butter, whipped cream, bacon, sausage, margarine and hydrogenated vegetable fat.
Have meals more often (small portions)
Instead of breakfast, lunch and dinner, break your food into six small meals. Your body will realize that it will not stay too long without food, so it does not have to save and store extra calories.
After two weeks, you will begin to feel more satisfied with smaller portions of food. So, your stomach capacity shrinks by about 30%, your calorie intake decreases by 10%, your metabolism gains momentum and you can lose up to 2 pounds per month.
It is important to pay attention to quantities. One serving (rice, pasta, potatoes) is equivalent to a closed fist. Filet of chicken or fish should be the size of your hand. Red meat fillet should be a little smaller, the size of the palm of your hand.
Get moving and gain muscle
Jump-rope, gardening, climb stairs, wash your car, dance, take the dog for a walk, walking. Physical activity is essential in accelerating metabolism. Over the years, muscles tend to shrink and fat takes over. That’s why bodybuilding is so important. The practice of exercises is responsible for 50% of the success in the plan to activate the metabolism.
Accelerate and burn fat now
Healthy fat, yes; however, bad fat, no way! Good carbs can accelerate your metabolism and make you lose weight. Find the balance on a healthy diet now that you know how to do it! Accelerate and lose weight fast!