How to burn fat?
In fact, weight loss is through destroying the fats in our body. How can we achieve this? Of course, eating healthy and doing the right exercise…
If you follow the general principles of nutrition and do the right exercises, you can easily get rid of your excess weight by burning fat. For those who aim to act in this direction, let's start with general nutrition principles first önce
Nutrition
For plenty of water: Water is very effective in regulating metabolism. Two liters of water drank during the day increases the energy production in the body and helps to weaken. Water on an empty stomach helps to remove toxic substances from the body, prevents accumulation of toxins in the liver, kidneys and intestines and helps to burn fat.
Eat six meals: Your metabolic rate may increase with the number of meals. Making three to four snacks along with three main meals will help burn fat. Snacks are the bridge to main meals. If food enters the body frequently and in small amounts, metabolic rate increases, blood sugar balance is established and this situation helps to weaken.
Amino acid uptake: Proteins are effective in muscle building and essential for tissue repair. In diets that are limited in carbohydrate or fat, the body uses protein as an energy source. When this happens, loss of muscles and weak tissues may occur. Protein can prevent the reduction of muscle ratio. Protein-based nutrition accelerates metabolism, facilitates burning of fats and regulates appetite.
Sugar-fat relationship: With sugar intake, blood sugar increases rapidly and the secretion of insulin hormone from the pancreas is stimulated. Insulin is an effective hormone that converts sugar into cells and converts it into energy. Cells that need energy meet their needs with the help of insulin. If the energy received is higher than the requirement, insulin stores this energy in the adipose tissue.
Attention to calories: The goal of diet programs is to increase calorie burning. Exercise increases the amount of energy consumed by the body. As the expenditure increases, the calories taken from the daily diet are consumed and fat burning starts. The nutritional content is as important as the caloric content of the daily diet program. Vitamins and minerals, antioxidant compounds, since you can accelerate fat burning with a sufficient diet.
Don't snack: Seductive foods such as fatty chips, chocolate, salted biscuits and nuts increase the amount of body fat and weight. Consuming low-glycemic foods such as lean, unsalted corn pops, cucumbers, green plums can help to lose weight.
Choose the right carbohydrates: When dieting to lose weight and fat loss to see the right glycemic load of the right carbohydrates should be selected. These foods are rich in vitamins, minerals and pulp and can be more satisfying. With low glycemic index carbohydrates, you can keep your insulin level in the blood low and prevent fat storage in the body after a meal.
Eat slowly: One of the reasons for weight gain is to eat fast. It takes 10 minutes for the food to reach the brain to signal satiety. For this reason, eating slowly and thoroughly chewing the bite can help you lose weight.
Choose fiber foods: To reduce fat in the body, high-fiber foods should be preferred. Posa is vegetable fibers that are taken with food and not absorbed in the intestine. They follow the digestive tract and leave as they enter the body. Fiber-based pulp foods are very important for both diet and healthy nutrition.
Don't stay without salad: By consuming raw food, the toxin in the body is easily excreted. In order to get rid of excess fat, consumption of salads and raw foods is very important. Salad is consumed more pulp and antioxidants are taken.
Physical activity
Exercise: Exercise your cardiovascular system, such as walking, running, swimming, rowing, cycling, to get fat burned.
Adjust the speed: The oils are burned slowly and more oxygen is needed. Therefore, pay attention to your working intensity to ensure adequate oxygen.
Time is very important: For fat to start burning, exercise should be continued for at least 15-20 minutes. Exercise at least three days a week for 30-45 minutes.
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