Want to lose weight faster until you reach your ideal weight? Some experts say, by burn your calorie, your desires can be realized. See how!
There are some people who eat more, but their bodies remain slim, there are also those who eat a little, but the number of scales is easy to increase.
Well, if you belong to a group that tends to gain weight, try changing some of your habits, such as choosing a type of snack, or do a variation in the rhythm of exercise practice. The more consistent the more calories are wasted!
Tips to Speed Up Calorie Burning
Train your muscles
“Building and forming muscles can burn more calories. The method is not difficult, really. You only have to focus on the major muscles such as the buttocks, thighs, abdomen, chest, and arms, where many calories are stored, “said Johanna Hoffman, a sports psychologist at the John Hopkins Weight Management Center, in Lutherville, Baltimore, USA Union.
Perform routine exercises on the part in a few minutes a day, and you will be surprised by the many calories burned.
Don’t get wrong, even though omega-3 has a high fatty acid content, but the fat it contains can accelerate the body’s metabolism.
Regular consumption 2-3 times a week of fish that contain lots of omega-3s, such as salmon, tuna or sardines. Or if you are not a fish-based snack lover, you can try putting 1 teaspoon of flaxseed oil into the salad.
If you want a more practical one, you can also choose fish oil supplements.
Protein, Calorie Burning Element!
One of the main elements in the process of burning calories is protein. If you lack protein, your metabolism will run slowly, because the body will force the muscles to work hard to cover the lack of protein needs.
So, if the muscles weaken, you not only lack protein but also lose calories. Jennifer Workman recommends consuming at least 100 grams of protein at each meal time.
Legumes, eggs, fish, and various poultry meat are believed to contain the protein you need. But keep in mind, just consuming protein is also not justified. Also, multiply fruits and vegetables at each meal time.
Morning Boost Effectively Burns Fat
When you sleep at night, your metabolic rate decreases. To restore the metabolic rhythm in the morning, do light exercises such as push-ups, sit-ups, or just a leisurely stroll around the house.
Because in the morning your digestion is still too tired due to hard work last night, then eat breakfast containing simple carbohydrates, such as sweet and runny fruits.
Vary Exercise Rhythm
“All types of exercise can accelerate metabolism. However, if you can create harmony in your practice, your calorie burning bonus is greater! “Hoffman said.
The point is, slip in a few minutes between fairly heavy training times (for example, going up and down stairs), with light exercise (for example, walking relaxed).
Repeat the harmonization of this exercise throughout your practice.
Eat Dairy Food
Why, instead of consuming milk, cheese, and his friends instead makes you fat?
Michael Zemel, PhD., An expert in nutrition and medicine at the University of Tennessee, Knoxville, has a different opinion, “Amino acids and calcium found in dairy food or dairy products can increase muscle work, so calories are easily burned.”
Interestingly, he found that amino acids and calcium also contained in supplements or vegetables, did not have that tendency.
Zemel also gives an example of how much dairy food is safe to consume per day.
He recommends replacing 3 types of non-dairy foods that you normally consume (such as a glass of caffeinated drinks or soda with a bag of pastries) with dairy food, such as 1 cup of milk, 1 cup of yogurt, and 1 sheet of cheddar cheese.
“When you feel enough and are happy with what you eat, calories will burn more easily,” Zemel added.
According to medicine from India and China, a good digestive system is needed to speed up the body’s metabolism.
Well, what is a good way to keep your digestive system functioning properly? Breathe.
Not just any breath, but do one breathing technique as soon as you finish eating.
Choose a comfortable room to sit back. Get rid of thoughts that are running around in your mind.
Take a long breath through the nose in 4 counts. Hold your breath for 2 counts, then exhale slowly through the nose in 4 counts, while tightening the abdomen. Repeat for 5 to 10 minutes, and try to focus only on your breath.
Or if you are in a more private room, do the following movement. Lie down and bend your body to the left on the mat. Slip your hands under your head, and lift your knees close to your chin while taking your breath. Do it for 5 minutes.
Workman said this position makes your digestion work better.
Take advantage of the Efficacy of Spices
Indonesia is rich in spices, and it should make it easier for you to improve your metabolism.
Why is that? Because according to Jennifer Workman, R.D., a dietitian in Boulder, Colo, who wrote the book Stop Your Cravings (2001), “Spices can accelerate the body’s metabolism. Spices have an element of heat which increases the fat burning process. ”
Even in a study in Canada, people who consumed about 5 teaspoons of red chili in their snacks showed a significant increase in metabolism, compared with those who did not add it.
Not only red chili, Workman also said, “You can also add black pepper, cinnamon, cayenne pepper, garlic, ginger, cardamom, or wasabi powder to various home dishes.”
Thus Tips for your body to carry out a faster metabolic process to accelerate weight loss until the expected ideal weight is achieved.
Hopefully, the tips above are useful!