Do not die too extreme.
Reducing calories by 15-20% per day almost exclusively burn fat, while larger calorie savings burn a combination of muscle tissue and fat. The muscle drives the metabolism – the burning of calories. If you currently eat 3000 calories, reduce yourself to 2400-2550, but do it according to intelligent guidelines.
Graze all day.
Professional athletes and models eat all day while keeping their total calories under control. The grazing method, 5-6 small meals, increases
Carbohydrates, protein, and fat – are equivalent in their efficiency to be stored as body fat, but protein has a greater metabolic effect than carbohydrates or dietary fat. When calories drop, protein saves muscles, which increases metabolism. Aim for 1.2 grams per pound of body weight per day.
Play with carbohydrates.
Carbohydrates help maintain metabolic muscle growth while stimulating fat storage. After a modified low carb diet – staggering carbohydrate intake is one of the most effective ways to speed up the start.
Metabolism and the rapid burning of stubborn fat.
One reason why fat loss stops is that the body lowers its metabolism to cope with dwindling calorie intake. The solution: Increase your calorie intake drastically once every 2-3 weeks. The one-day intoxication “restarts” your metabolism by restoring thyroid levels, the calorie-burning hormone that decreases with your diet.
Skip the carbohydrates of the late night.
Carbohydrates eaten before bed are more likely to be stored as body fat, so focus on lean proteins and fiber-based vegetables such as broccoli, cauliflower, and salad fixatives. The only exception: If you exercise late at night and your goal is to build muscle mass, you need the carbohydrates to replenish glycogen and support growth.
In calorie control, the intake of omega-3 fatty acids from salmon, trout,
Red pepper, the spicy ingredient in Mexican and Indian dishes, contains capsaicin, which can increase metabolism by affecting the sympathetic nervous system. Spiking your chicken dishes with red could be a small advantage, or you can swallow 5 to 10 encapsulated grams of capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)
Lipo Therm Thermogenic Metabolism Booster with Cayenne Pepper
Don’t be cardiac crazy!
The radical reduction of calories slows down the metabolism and leads to a short circuit of fat loss. The same applies to radical calorie expenditure. You
Separate cardio and strength training.
What happens if you do cardio first and continue with strength training? You don’t build that much muscle mass. How about Cardio after training? You risk overtraining and the negative hormonal environment that can stifle your metabolism. The best scenario; beat your heart in the morning – on an empty stomach – in some meals and return to the gym later in the day to build muscle density.
Serotonin is a brain chemical that helps control hunger. You know what? It can make a nosedive with diet. ( R.J. Wurtman and J.J. Wurtman, “brain serotonin, carbohydrate consumption, obesity and depression”. Advances in experimental medicine and biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.
GENIUS JOY – Serotonin Mood Booster
Mother Earth’s taste enhancer stimulates adrenaline and dissolves proteins (UCP). Adrenaline triggers fat loss and UCP, which is found in metabolically active “brown fat”, increases calorie burning. Garlic also controls cortisol levels, which can support muscle retention during the diet. For best results, use fresh raw garlic in your salads or other meals, but if you can’t handle raw garlic, use fresh onions in your kitchen or try supplements. (Oi Y, et al., Allyl-containing sulfides in garlic increase protein decoupling in brown adipose tissue and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)
Drink green tea.
Green tea contains caffeine and polyphenols called
Fat? Yes, fat!
To tear, you need to eat fewer carbohydrates, but occasionally – say once a week – you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashew nuts. The reason? Dietary fat can make the body more effective at using and burning fat – as long as calories and carbohydrates remain under control. (Thomas CD et al. Nutrient balance and energy expenditure during ad libitum feeding of high fat and high carbohydrate diets in humans. At the J Clin Nutr 1992;55:934)
Irony of ironies.
If you eat less and try to lose body fat, your metabolism often adapts and burns significantly fewer calories. One way to avoid slowing is to use phosphates. A combination of 537 mg calcium phosphate, 107 mg potassium phosphate and 25 mg sodium phosphate given to strict dieters resulted in a 12-19% higher metabolism than dieters who did not use phosphates.
Write it down.
This seems simple, but it is one of the most overlooked tips on fat loss. Dieticians who record what they eat, meal after meal, day after day, not only make better decisions but also cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool to remind you that getting lean is a daily process.