If you want to be full of life, healthy as a horse and right on your ideal weight, these five tips will help you achieve those goals.
1. Do not skip meals
Skipping meals or drastically decreasing your daily caloric intake will lower your basal metabolism rate, forcing the body to create energy sources (fat), to be able to feed itself during prolonged fasts,
explained nutritionist Melania Cevo. Therefore, we recommend that you have at least five small meals a day.
And forget hypocaloric diets! They only cause a rebound effect and a metabolic slowdown,
said the expert.
2. Good-bye, refined sugars
Refined flours and sweeteners increase blood sugar and cause the body to create more fatty tissue, which is not easily burned.
Stabilizing insulin secretion by preferring wholegrain flours and grains, fruits and vegetables, and eliminating sugar, accelerates your metabolism and lowers the risk of accumulating more body fat than you should,
commented Cevo.
3. Increase muscle mass
Training increases the lean (fat-free) tissue, which burns more calories during work or even during rest … 24 hours a day, 7 days
a week. The more muscle in the body, the more speed your metabolism will have.
-To start training, assess what is best for you and your condition with a professional in physical education.
-You can also start by walking and doing sit-ups.
-Exercise 3 to 4 times a week.
4. Be friends with aerobic exercises
The calories burned during exercise should be over 60% fat, so if you exercise too hard, you could invert your caloric expenditure and end up spending more muscle protein than fat.
-Once you have consulted with a professional, do aerobic exercise 3 times a week.
-Always check your heart rate during exercise.
5. Get enough sleep
Funny and illogical as it may seem, sleep deprivation has been linked to an increase of body fat.
According to researchers at the University of Chicago, women who sleep less than 4 hours a day have a slower metabolism than women who sleep 8 hours a day.