It is clear that a low calorie diet helps you lose weight, but most of the people that weight to recover returning to a normal diet, even if caloric intake is the minimum for your weight and age. The reason is that diets without exercise reduce the basal metabolic rate, well because the lost kilos correspond to body fat and muscle or life habits have not changed. Losing muscle is the great mistake of diets, since the tissue fat par excellence, it is why it is so important to exercise when you diet: should avoid the loss of muscle mass and making all the lost kilos of fat.
→ But can that despite the exercise not windowsill you are sabotaging your metabolism?
If you do do cardio like crazy while you eat the minimum to survive, you can get the opposite effect and not lose a gram because metabolism is slowing to survive your “wrong” slimming plan. Adapts and becomes very efficient to take advantage of every calorie you eat without spending your fat reserves. Calories mean for athletes needs are 1,500 calories for women and 1,800 calories for men. Persons with predisposition to gain weight are “sparing genes” that are activated to eat less than you need and train aerobic only. They are actually very efficient and evolved because low calorie they continue to maintain their reserves, but to maintain active metabolism you need to change focus.
You need to cover the basal metabolic rate, or the number of minimum calories that your body needs for basic functions.
→ The secret to not gain weight
Why are people who eat what they want and not fattening? The latest research are discovering the subject of weight loss is more than just calories. Genetics, hormones, our lifestyle, the hours of sleep, food, etc. have a lot to say when it comes to losing weight in a healthy and effective way. Inflammation is also a factor against a slim figure. When an inflammatory reaction people have more difficulty losing weight and even gain pounds with diets low in calories. Specialists believe that inflammation interferes with leptin, a hormone that helps control the appetite and metabolism. A person of normal weight leptin rises when the body fat, increases It sends a signal to the brain that should increase metabolism and reduce appetite. In obese, leptin does not work what the body cannot regulate its fat reserves. The inflammation is caused by many factors: stress, lack of exercise and exposure to toxins, and is associated with more serious problems such as heart disease and arthritis. The foods we eat can cause and worsen the inflammation, especially a diet rich in saturated fats and trans, sugar and red meat. The simplest solution is to eat foods that reduce inflammation as apples, almonds, nuts, peppers, salmon, tuna, etc. that act as a natural anti-inflammatory and help reduce and eliminate inflammation. You can thus be to lose the extra weight without extreme diet.
Vary your diet
A routine power makes us gain weight, eat a bit of everything assures us the contribution of all substances that help you to burn fat and there’s more: eat varied makes that we burn more calories in the digestion process. If every day you eat the same salad with tomato, at the end you engordarás by the simple fact that your body enters in situation of hunger and fat extra booking mechanisms are activated.
Once you know the protagonists of the film now don’t forget the secondary players. It feeds your energy metabolism to burn fat more effectively.
Proteins increase alertness and make us to be more active, especially amino acid thyroxine from which synthesises the neurotransmitters dopamine and norepinephrine, which stimulates activity and keeps us alert.
How to get it? Choose foods rich in proteins and low in fats such as cuts of lean meat (pork, beef), poultry (chicken, Turkey), eggs, low-fat dairy and especially takes fish from cold waters (herring, salmon, tuna, sardines, etc.) because in addition to proteins are rich in omega-3 fatty acids that help you burn the fat one is as effective.
→ IG carbohydrates low
No need to stop eating carbohydrates for weight loss, diets that nearly eliminate them are very restrictive and you leave emotionally. If we eat well we can lose weight without starving, the key lies in the IG: Index Glycemic, if you choose foods of IG low blood sugar is kept constant by which preserves the feeling of fullness longer and without feeling a downturn of energy. Carbohydrates tend to produce more appetite and drowsiness because they increase the levels of glucose in blood quickly. Foods rich in fiber or carbohydrates of low GI (glycaemic index) will help you to satisfy you more and not eat as much, besides having no drowsiness, you will keep the activity and you will burn more calories by simply moving more.
How to get it? IG foods low are natural dried fruits, vegetables cooked with salt, cherries, grapefruit, apricots, olives black, soybean, the low fat yogurt and the whole grains like barley and rye and its derivatives.
→ Vitamin C
Vitamin C not only has an antioxidant function and maintains healthy skin and mucous membranes, also reinforces the immune system, stimulates “Eaters of fat” hormones such as norepinephrine that is secreted to the stress and the growth hormone. Check venus weight loss program reviews for more info.Carnitine also needs vitamin C to be able to transport fat to the mitochondria where they are burned.
How to get it? Foods rich in vitamin C are the family of cabbage (broccoli, cabbages of Brussels, cauliflower, cabbage, etc.), peppers, strawberries, fruits of the forest, Kiwi fruit, papaya and popular citrus.
Sodium and potassium regulate the hydration and have opposite functions. Potassium is responsible for extracting water from tissues and cells while sodium retains it in its interior. If there is an imbalance and potassium decreases, water is retained and you start to swell and gain weight.
How to get it? Potassium-rich foods are soy, beans, celery, spinach, cabbage, banana, avocado, cocoa and potatoes.
Magnesium is a mineral necessary for the formation of bones and teeth, is involved in the transmission of the nervous impulse and also activates the metabolism of carbohydrates and proteins. When there is lack of magnesium are muscle tremors, cramps, fatigue and irritability.
Currently vegetables have up to 50% less magnesium which for 90 years, since the soil is impoverished by intensive agriculture.
How to get it? Foods rich in magnesium are the green leafy vegetables such as spinach and chard, legumes like chickpeas, soybean and white beans, whole grains and nuts.
Iodine is essential for metabolism because it is necessary to form and activate the precursor of thyroxine, a thyroid hormone of the thyroid gland. Iodine deficiency is associated with obesity, because the thyroid hormones are responsible for regulating the process of conversion of food into energy. When there is no iodine metabolism is slower and less calories are consumed.
How to get it? You can find iodine in sea food: seaweed, salmon, hake, shellfish and iodized salt. There is also iodine in foods like mushrooms and some vegetables that grow in more rich in this mineral element land.
Chromium is related to insulin and is needed to decreasing glucose in blood and mobilise fat from fat cells. The lack of chromium appears in the form of fatigue, exhaustion and depression.
How to get it? Chromium-rich foods are the yolk of egg, Brewer’s yeast, beef, prunes, whole grains, broccoli, walnuts and cheese.