The time during which it follows that plan to lose weight should serve as training to learn how to eat a healthy diet with lower energy density (fewer calories per gram of food) forever. But there are also some tricks that can be used to accelerate the metabolism and increase the calories spent the day, allowing us to lose weight or maintain a healthy weight still consuming more food. Some of these tricks are: increase muscle mass. The energy expenditure of people with more muscle mass is much greater than the of people with less muscle. Muscles require more calories than body fat double to stay.
So if to accelerate metabolism it is convenient to add to the routine of aerobic exercise at least two sessions per week of exercises to strengthen the muscles. Exercises for the abdominals help keep that firm area and therefore the waist will be more stylized, but to increase metabolic expenditure will be necessary to work all muscle groups: abdomen, legs, buttocks, chest, back and arms. Increase the intensity of aerobic exercise routine. During the hours following a session of aerobic exercise increases metabolism. High intensity exercise increases more spending for more time and energy. It is therefore useful to try to slightly increase the intensity of exercise or Interleave intervals of high intensity with others of low or moderate intensity. Eat more frequently and avoid the fasts and diets very low in calories. Follow diets too low in calories and fasting get accustomed to the body to the shortage, by what gets used to save and work with fewer calories, therefore metabolic expenditure decreases.
Take smaller meals and snacks every 3 or 4 hours maintains the highest energy expenditure. But it is important to choose foods that will eat at each snack so they are low in fat, sugar and calories with intelligence. Fruits, vegetables and yogurt low fat are good examples. Drink green tea. After drinking this drink, the metabolic expenditure increases slightly for a few hours. It is important not to add sugar or honey to not take extra calories. Eat enough protein. The body spends more calories to digest proteins than to digest carbohydrates or fats. So include some source of protein in each of the main meals of the day. But it should be a source of protein low in fat, e.g. poultry, fish, beans or lentils, lean meat, milk or yogurt low fat. So the diet is balanced, these foods must be accompanied with fruit and/or vegetables and cereals. On the other hand, there are some special characteristics of some diets that can help decrease the likelihood that accumulate fat in the abdomen. Diets rich in cereals integrals, if they are accompanied by at least five servings a day of fruits and vegetables, along with lesser amounts of dairy and low-fat animal foods can prevent the accumulation of abdominal fat more than diets with the same amount of calories but with refined grains. Diets rich in whole grains and low in sugar can encourage changes in blood glucose and insulin that facilitate the mobilization of fat reserves. Conversely, diets high in refined carbohydrates increase blood glucose and insulin levels and consequently favor fat deposits. Finally, it is important to remember that magical or miraculous formulas There is no. The discipline and perseverance are the main ingredient for success.
