Are you struggling with excess weight, but to no avail? This means you are doing something wrong. To change the situation, you need to radically reconsider your lifestyle and follow certain rules.
Below you will learn 5 hallmarks of thin people that help them not get fat and live happily.
Apples and citrus fruits
The body needs sugar to function, but when dieting, you should forget about fizzy cola and sugary treats. Apples should be an integral part of your diet because their soluble fiber and low calorie content will help you lose weight in the long run. Oranges and grapefruits are also easy snacks for weight loss. They contain a large amount of water and fiber, and at the same time have an extremely small amount of calories.
What is “overclocking” of metabolism and the basic rules for “overclocking”
From a biological perspective, metabolism is the process of transforming calories from food into energy for the normal functioning of the body. It is responsible for tissue renewal, delivery of nutrients, removal of waste products from the body and maintaining homeostasis in general (source - Wikipedia). Metabolism starts with physical activity and ends during sleep. An accelerated metabolism is necessary to burn calories and excess fat deposits. Let’s take a closer look at the basic rules for “accelerating” metabolism.
Eat more!
Many people mistakenly believe that you can get a good figure through fasting. Any debilitating diet has a negative impact on the body’s condition and harms the gastrointestinal tract.
Nutritionists recommend sticking to fractional meals - eating small portions 5-6 times a day.
With this regimen, the body will always feel full, which reduces the likelihood of eating more than necessary.
Eat enough protein and fiber
To speed up your metabolism, it is recommended to take about 150 grams of protein daily. In this case, it should be obtained from products of both animal and plant origin. Most animal protein is found in fish, meat and poultry, and vegetable protein is found in vegetables, legumes and grains.
In addition to protein, it is important to include fiber in your usual diet. Numerous experiments have proven that eating foods with fiber normalizes blood sugar levels.
This improves the functioning of the gastrointestinal tract and accelerates metabolism.
Fiber is found in grain bread, black currants, avocados, dried fruits, legumes, oranges, and apples.
Don't forget about fats
A deficiency of healthy fats disrupts the metabolic process and significantly reduces immunity. Omega-3 belongs to a group of fatty acids that are essential nutrients. The body itself does not produce them; the only way to get them is from foods. Omega-3 is found in fatty fish (for example, mackerel, salmon and halibut), shrimp, and oysters. It is also recommended to eat nuts, since they contain healthy vegetable fats and microelements.
Regular strength training
Thanks to an active lifestyle, you can spend a lot of energy, and, as a result, speed up your metabolism, and, consequently, eat more for your pleasure. It is worth paying attention to strength loads aimed at developing muscles.
Strength training includes exercise in the gym.
You can exercise both on machines and without them using your own weight. Both options use many muscle groups. One of the universal and effective exercises is the plank; during its execution, more than 15 muscles are involved in the work. Strength training should be done at least 2-3 days a week. By combining them with proper nutrition, you can stay in great shape. It is recommended to select the duration of classes and the course of exercises with a trainer.
Cardio loads
Along with strength loads, you should also resort to cardio exercises. Cardio workouts include brisk walking, running, cycling, and swimming.
With the help of aerobic exercise, you can not only normalize the functioning of the respiratory system, improve sleep, become more resilient, but also avoid the appearance of fat deposits.
You can alternate between cardio and strength training every day. Some people combine two types of exercise in one workout, for example, doing cardio, and then moving on to exercise on the simulator. This option is not very suitable for beginners, since all energy is spent on aerobic training and it is no longer possible to perform high-quality endurance exercises.
In general, constant training forms a close connection between the working muscles and the nervous system, internal organs, and all biochemical reactions in the body. Activation of metabolism (source – textbook “Sports Medicine”, Graevskaya, Dolmatova) triggers three important factors of adaptation - plastic, energetic, protective. Thanks to this, the functionality of the entire body increases:
- neuro-endocrine regulation is enhanced;
- the course of redox processes improves;
- metabolism is stimulated;
- oxidative enzymes are activated;
- organs begin to receive more oxygen;
- the process of removing fats and breakdown products improves.
As a result, the desired result is achieved - stable body weight, a healthy and strong body.
More water - less alcohol
One of the main products to speed up metabolism is water. It is required not only for normal digestion, but also for sweating - an important component of metabolic processes and the removal of waste and toxins. With a lack of water, metabolism slows down greatly. An adult needs to drink at least 2-3 liters of water per day (depending on weight).
It is recommended to drink half an hour before meals and an hour after it.
Alcohol has a negative effect on metabolism, so you should consume it as little as possible. Alcohol contains ethyl alcohol, which reduces testosterone levels and minimizes the likelihood of its production by the body. A decrease in the level of this hormone is accompanied by a decrease in metabolic rate. As a result, the rate of fat burning and the weight loss process slow down.
Alcohol significantly increases appetite, stimulating the uncontrolled absorption of junk food, which negatively affects the figure.
Also, alcohol-containing drinks disrupt the functioning of the gastrointestinal tract and complicate the functioning of the liver. This leads to loss of nutrients and disruption of intestinal microflora. Sleep plays a significant role in your figure, and alcohol has a negative effect on it.
Healthy sleep
Good sleep is the key to not only health, but also a slim body. The body lives according to the biological clock, which allows it to stabilize the metabolic rate and the functioning of the immune system. These factors influence weight loss. For proper functioning of the body, it is recommended to fall asleep and wake up at the same time every day.
Healthy sleep is especially important for those who regularly exercise. In this case, sleep helps the body fully recover after exercise.
To ensure sound sleep, you should avoid caffeine-containing drinks 3-4 hours before bedtime. The normal duration of sleep for an adult is 7-8 hours (source: Wikipedia). If you have a habit of overeating at night, making dinner the main meal of the day, you should give it up. 2-3 hours before bedtime, you should not consume fast carbohydrates, this contributes to the formation of fat deposits.
Strawberry
Berries with a sweet, slightly sour taste are not too high in calories, but they are full of fiber. Studies have shown that the anthocyanins found in strawberries reduce the risk of heart attack. To make a healthy dessert full of flavor, combine a cup of strawberries with a little fresh whipping cream. This is an amazing dish that is guaranteed to help you stop craving other, more unhealthy sweets.
How to eat and not get fat
When it comes to the ten-day New Year holidays in Russia, everyone is happy, except those who are on a diet. For them, this is nothing more than an almost two-week struggle with themselves: on the one hand, they want to try all the holiday dishes, and on the other, they want to avoid gaining extra pounds, which are already difficult to lose. Let's figure out how to eat and not gain weight?
In short, on the eve of the New Year, the most pressing issue is how to eat, enjoy your vacation and not become spherical. To help you find the answer, we are sharing with you 10 very simple but useful tips.
Portobello mushrooms
The size and texture of these mushrooms make them an excellent meat alternative. One contains only eighteen calories, so don't be afraid to eat your veggie burger. These mushrooms are extremely tasty when grilled or stuffed with spinach, garlic and cream cheese. After such a meal there is no need to suffer from remorse. At the same time, satiety will not leave you for a long time, and the taste of the dish will delight you.
Blueberry
Blueberries are a versatile berry that goes well with a variety of dishes. There are only eighty-five calories per cup. Add some cereal or yogurt, or blend frozen blueberries with bananas and lemon juice to make easy vegan ice cream. It is not only tasty and satisfying, but also fills your body with vitamins, which are always extremely necessary.
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And a few more life hacks for those who want to lose weight.
- If your health allows, add spices to your food: ginger, pepper, saffron, turmeric.
- Make a food diary. Every week, write down what food you ate and how much. Use a red pen to highlight foods that definitely need to be excluded from your diet.
- To avoid temptation, make a shopping list before going to the store.
- Minimize alcohol consumption. You are allowed to occasionally drink a glass of dry white wine.
- Walk more and drive less.
Seaweed
Edible seaweed has been present in Asian cuisine for many centuries, but is now available in other countries. Seaweed contains a lot of iodine, an essential mineral that is necessary for the healthy functioning of the thyroid gland. At the same time, there are only thirty-two calories per serving. Snack on dried seaweed or eat it in salads.
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Recipes without extra calories for a great figure
Such dishes can be prepared daily in order to diversify the diet. Many of the dishes are so tasty that they can be prepared even on holidays, without the risk of consuming extra fat, and spending a little more time on decorating them.
Fish soufflé
In a blender, mix 250-300 grams of fish fillet with onion and egg. Salt and pepper the resulting mixture, add finely chopped dill. Place the workpiece in the mold and bake the dish for about 20 minutes in the oven at 180 degrees.
Chanterelle salad
Boil the chicken breast in salted water, cool and chop finely. Add grated cucumber and carrots, 50 grams of cheese, a clove of chopped garlic, herbs, salt and seasonings to taste to the salad, then season the salad with sour cream or yogurt.
Air fryer popcorn
Microwave popcorn is unhealthy, but if you pop it in the air fryer and sprinkle it with a little salt, it's a perfectly healthy meal. One serving contains only thirty-one calories, so you can easily put this food in your mouth. The main thing is not to forget that only popcorn without butter and caramel is healthy: ready-made store-bought options are not suitable as a good snack.
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Why do people get fat
It's all about the quality of the food. It turns out that by consuming highly processed foods, the human brain receives incorrect signals about satiety and gives the command to eat more. This does not happen with unrefined foods.
When people eat processed foods such as nuggets or burgers, the body realizes that it has not received enough nutrients and demands to eat. There is an additional feeling of hunger. As a result, the person overeats.
Through research, nutritionists have determined that obese people suffer from nutritional deficiencies and their bodies show signs of malnutrition. Their blood lacks vitamins, micro- and macroelements, and valuable fatty acids.
