- Drink (warm) water
A study by the Berlin Charité showed: The enjoyment of 22 degrees warm water gets the metabolism going. “If you use two liters a day, you will need an additional 200 calories,” says study leader Dr. Michael Boschmann. Now it should be checked if other temperatures might even have stronger effects Performix SST.
- Have breakfast!
“There are indications that this stimulates the metabolism via the nervous system,” says Professor Susanne Klaus from the German Institute for Nutrition Research in Potsdam. But do not eat without thinking. You can save a whopping 220 calories by choosing a milk croissant instead of a croissant and drinking the milk coffee with half-fat milk instead of 100 ml. In addition, rely on protein, because that optimally saturates and nourishes the metabolism properly. This is because the body has to spend a lot of energy to digest protein. Not to mention metabolism: Studies have confirmed that breakfasters eat less calories throughout the day.
- Eat on time
Unfortunately, the experts are still divided on when that is. Some believe that you should eat five or more small meals every day, so that the blood sugar level remains largely constant and no cravings arise. Other experts say the blood sugar must sink regularly so that the body even attacks the energy of the fat deposits. The truth is probably in the middle. You should not let it get cravings on a regular basis or grind it constantly with the pines. Actually, it would be best to eat when hungry instead of clinging to rules.
- Take a coffee break more often
“Caffeine boosts the metabolism,” explains expert Susanne Klaus. “Endless, you cannot increase the effect, however, since it comes to a habituation.”
- Never make diets
Because they just do not work! One of the reasons for this is that the body views the calorie restriction as a famine and slows down the metabolism to save energy. He then runs for months on the backburner, even if the diet is long gone. You become listless, weak, bad tempered. At the same time, mechanisms are starting to increase appetite. If you really want to lose fat, you need to keep your body safe by always eating enough. Change your diet so that the energy balance still remains 500 to a maximum of 800 calories a day. Their biggest allies are fruits and vegetables as well as sports – which brings us to the next point.
- Fix weights!
Although endurance training is initially more effective in reducing bacon reserves, at the latest when a start has been made you should also grab dumbbells. Not only do muscles give your appearance a handsome shape, they also have the advantage of consuming energy even when at rest. You can not say that about fatty tissue. Your basal metabolic rate increases, you can eat more without increasing. So, nothing like the weights!
- Do not forget about endurance training
When it comes to reducing fat, you should first do endurance, then strength training. Reason: The strength training releases relatively high lactate levels, which slow down the utilization of free fatty acids. The share of energy supply shifts to the detriment of fat burning, the body burns more carbohydrates – even with a directly following endurance unit.
- Use the afterburning effect
Each strength and endurance training has a lasting effect on your energy balance: For up to 48 hours, the metabolism consumes additional energy after a workout. This afterburning effect is more important than it sounds, because the actual fat loss from your hip pads happens mainly in this time after training, less in the workout itself. The longer and more intense the training session, the greater the afterburning effect – and the more effective the fat loss.
- Focus on the big muscle groups
If you want to use the afterburning effect even more effectively, you should demand as much muscle mass as possible during strength training. For example, the thighs and the back are well suited for this purpose. Reason: The more muscle mass you use during training, the longer your metabolism will keep its higher level.
- Train diversely
Extra energy is burnt when you keep your body busy with additional cardio units (treadmill, ergometer, rowing machine) during strength training in the intervals between two exercises. With the mixture of aerobic and anaerobic training you challenge your body additionally. You burn more energy, and that’s the secret of losing weight: consuming more energy than feeding it to your body.