Successful slimming – so it works
To lose weight and to remain slim, should be changed the eating habits permanently. In addition to the reduced calorie intake is also regular exercise is an important factor for weight loss. Experts have some tips that help to burn fat.
During the Corona-lock downs, has accumulated in many people the extra “love handles” will be displayed. The extra pounds to get rid of again, it is important to pay attention to a healthy and balanced and reduced calorie diet and sufficient exercise. The technician health insurance (TK) explains on its website, which tips to heed if you want to burn fat.
Negative Calorie Balance
Without energy, our body does not work, the person needs energy in the Form of food. For those who want to lose weight, it could be the formula for success, therefore, is actually quite simple: eat Less than the body requires! Or conversely, consume more energy than the meals is absorbed so that there is always a negative calorie balance is the day’s result.
Although it sounds like a simple matter of arithmetic, however, is in the implementation not so easy. Because who knows exactly how much energy was consumed in the course of the day? And still less can we understand how a lot of energy as Excess registers, and thus, finally, as the fat is stored.
By regular exercise in the Form of come
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Regular exercise helps to get in better shape. As is increased, for example, through regular running training the muscle mass. And more muscle mass, in turn, ensures a higher metabolic rate. That is to say, that is if you are in the Training – even at rest more calories are consumed. The TK has summarized some tips:
Not to be radical: If the weight is reduced to the eating habits, of course, be switched. Foods with low energy density help to be low in calories, saturated. A diet with the goal of “I only eat half as much”, however, is not expedient, because in this emergency situation, the body accesses its fat cells but on muscle cells, in order to win, nevertheless, its required energy. Hardly a diet is finished, the balance is quickly re-gaining more weight.
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There goes what: a pound of body fat to lose, you have to roughly 3,500 calories to burn. (For your orientation: A 70-pound runner who consumes a half-hour quickly jogs around 400 calories). The longer a Training at a low intensity it takes, the better the so-called “fat burning”works.
At low intensity, pay attention: it is Important to know that fat only to be burned when enough oxygen there is. And this is according to the professionals only the case if low-intensity training and a balance between oxygen intake and consumption.
A simple rule of thumb: Always only run as fast, that even a conversation is possible. If there is not enough oxygen to fulfil (for example, because the disk makes a round of breathless), can also be no fat is burned.
Professionals can do more: The long, slow endurance Training is a super Fat burner. Anyone who has running experience, you can also change of pace runs. The principle: After a short Break (about five minutes) increases the pace dramatically. Three to five minutes at 85 to 95 percent of the maximum load. Then again, five minutes easy run, marriage is increased.
The afterburn effect to use: interchangeable barrels have a very special after-burn effect! Also up to two hours later, the body uses the energy storage. This “magic formula” should be used, and right after Jogging on carbohydrate-rich food to be dispensed.
Omit what thick: Sounds easy and it actually. Hands away from sugary sweet foods such as sodas, juices, fruit yoghurts or Smoothies. These are immediately turned into unhealthy fatty acids, which, however, the fight was announced.
Low-Carb is not No-Carb: Less carbs on the days plan to have is good, but it should not completely on carbohydrates can be waived. Otherwise, you risk a degradation of the physical and mental capacity. In addition, the cravings rises to extremely fat-rich food.
He who heeds these tips is supposed to reach its optimal weight and also keep. (ad)