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Where Does Fat Burned in the Body Go?

Where does the fat burned in our body when we lose weight? As the famous cartoonist Yigit Ozgur has drawn in a humorous way, if we suddenly get up from where we sit, do we really continue to sit on the seats? Or does it suddenly turn into energy or heat as puff! Or is it broken into small pieces and excreted through the feces ? If none of this is true, then, in fact, how does our oil say goodbye to us? It seems that most of them are breathing into our air!

Our body stores the excess amount of protein or carbohydrate we receive with food in fat or, in technical terms, as triglyceride molecules. These molecules consist of three atoms: carbon, hydrogen and oxygen. In order for fat burning to occur, triglycerides have to be broken down by a process known as oxidation.

While many oxygen molecules are used in the oxidation (combustion) process of triglycerides, carbon dioxide (CO2) and water (H2O) are released as waste products. In fact, this information is already known. But researchers from Australia's University of New South Wales, Ruben Meerman and Andrew Brown, did the work. (Their work was published in the British Medical Journal on December 16, 2014.) According to the calculation, 84% of fat is converted to carbon dioxide during weight loss through the lungs and the remaining 16% is converted into water, urine, feces, sweat, breath, tears or other body fluids are excreted from the body. With an example, when 10 kg of fat is burned, 8.4 kg of carbon dioxide and 1.6 kg of water are released at the end of the process.

One of the results of this study is that the lungs are a major excretory organ in weight loss. Another result is to be vigilant against the claims made with the guarantee of verme losing weight in a short time erek knowing the limit of our physical reality. On this subject, respectively, Prof.. Let's hear from Andrew Brown and co-author Ruben Meerman:

There is a limit to the amount of weight we can lose on a daily basis. This limit is determined by how much carbon dioxide we breathe during the day. The weight loss industry makes ridiculous claims about excess weight loss. Which is not possible for most people. Fortunately, our research will allow us to understand why we cannot lose 15 kilos in one day.

For those who do not know the subject, since the oil molecules are hydrophobic, they will not mix when you put oil and water together. In fact, this feature has a critical role in the evolution of life from inanimate.

Although the weight loss process is painful, the formula itself is simple to get rid of excess weight: either we'll consume less carbon-based foods or we'll do more exercise to remove the excess carbon accumulated in the body.


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This Is A Dream: Yogurt Cure That Is Claimed To Burn Fat Even When You Sleep

Whether you burn fat, lose weight, these are always serious and challenging things, let's face it once.

Sometimes it comes to "drink water to drink" for example, sometimes comes as a result of the diet we can even gain weight.

This is exactly why we will talk about a great yoghurt cure that claims to those trying to get support from natural products as much as possible. An alleged cure that continues to burn fat even while sleeping.

Moreover, it is prepared with such simple materials that ... People want to try as soon as they learn.

Let us begin to tell you what this yogurt cure is composed of and how it is used, without leaving you wondering.

"You already do it, but we should have said it anyway" note: If you have a serious illness or allergy, you should consult your doctor before using the mixture.

In almost every home we have said ingredients: yogurt, lemon juice, turmeric or chili peppers

Before moving on to this fat burning yogurt cure recipe that is claimed to be a miracle, let's get to know the ingredients in it, which one works, what effects it creates on our body.

Yogurt, which can be called as the main ingredient of yoghurt cure, is one of the most useful nutrients for many of us. If you say how it contributes to fat burning, let's explain it immediately: Yogurt is one of the best friends of the digestive system thanks to the minerals it contains, calcium, potassium, different amino acids and beneficial bacteria.

So much so that yogurt is consumed on a regular basis, it provides a great boost to the cells to remove excess fat from the body, accelerating weight loss by eliminating harmful bacteria that adversely affect the digestive system.

With the addition of freshly squeezed lemon juice, the mixture becomes more effective. Because the lemon also maintains the body's alkaline balance by regulating the body's pH balance. Considering the antioxidant effect of vitamin C, lemon, diet, almost everyone finds a place in the nutrition program.

Finally, let's talk about turmeric or chili peppers that you should add to the yoghurt cure. Turmeric is one of the biggest supporters of the body, especially in liver fat. In this case, a mixture to be used for fat burning is considered a must.

It is one of the rare names that can replace the chili peppers in the capsaicin is a substance that helps to weaken. This material is very effective in establishing the balance of temperature and pressure in the body, which does not require the body's fat is quickly burned away from the body provides.

When all these substances are put together correctly, they form a union of strength and rapidly burn fat in the body. And they claim they can do it even while we're asleep.

It is the most curious part: yogurt cure recipe and usage that allows you to burn fat even while you sleep.

Materials:
3 tablespoons of yogurt (homemade and prepared with organic milk would of course be better)
1/2 lemon juice
1 teaspoon powdered turmeric or chili peppers
How To?
Take the yogurt into a bowl, add the freshly squeezed half lemon juice. Then add 1 teaspoon of powdered turmeric or 1 teaspoon of pepper flakes and mix well. That's it.

If you want to use turmeric and chili peppers at the same time, just add half a teaspoon of both to the mixture.

How to use?
Eat this yogurt at least 30 minutes before bedtime and make sure you don't consume anything after eating. Apply the mixture every evening for 2 weeks and leave for 1-2 days. You can use yogurt cure as much as you like by taking a 2-day break every 2 weeks.

We had listed our warnings in the first place, but we do not want to end without reminding them. If you have serious allergic reactions to any ingredients if you have a serious illness, do not use any product, including this yogurt cure, without consulting your doctor, do not risk your health.


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How to walk to burn fat?

Do you know the tricks of the right walk? Listen to Şeyda Coşkun's suggestions.

• Watch your posture while walking. Do not swing your arms back and forth, let them swing back and forth naturally in the rhythm of the walk.
• Walk steadily without slowing down to bring the pulse to a fixed point so that it does not change during walking.
• Do not walk less than an hour. You can walk at these times until the age of 45-50.
• On days when you don't have time, you can walk for 20 minutes, run for 20 minutes, or walk for 10 minutes for 10 minutes.

Walk or run?

"Walking and running different sports. Each of the different points of your legs are forced. Pulse increases faster and more. You can spend more calories, but it is much more difficult than walking for 1 hour. Especially for women, walking creates more elegant leg muscles. "


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How to Burn Fat Without Losing Muscle?

In fat burning exercises, muscle is often burned unconsciously. Since weight is lost on the scale, this situation is not taken into consideration at the beginning, but it is realized by the sagging that occurs over time and the imperfect appearance. Burning fat without losing muscle is a serious effort. The more muscle mass we have as a body, the faster our metabolic rate. This is because every movement of our muscles leads to energy consumption in the body. Therefore, it is very important to try to keep our muscle loss to a minimum while losing weight. In short, if our muscles remain high, we will burn more fortunes.

Building muscle is not as easy as you think. With the best nutrition and best training, an athlete can take a maximum of 750 grams of muscle per month. But there is no upper limit of lubrication. Important information.

We have prepared the information for you to burn fat without losing muscle:

Do not forget to take 1 gram of protein per kilogram, even on days when you are poorly fed and cannot go to sports. If you weigh 80 kilos, you should take 80 grams of protein. I mentioned that this value is the lowest value. If you really want to get efficiency, you should consume more than 1.5 grams of protein per kilogram (some sources recommend 2 grams per kilogram)
Be sure to consume a protein mixture or a meal containing protein after training. This is due to the repair and construction of damaged muscle fibers after training. So our main rule to protect and configure muscle is protein uptake. Protein intake is essential for losing weight without losing muscle .
Do not reset your carbohydrate consumption. Research shows that male athletes taking less than 150 grams of carbohydrates per day may cause muscle loss . There are 25 grams of carbohydrates in 100 grams of cooked rice for your sample. But excessive carbohydrate intake will trigger insulin, which is something we don't want. So we should prefer complex carbohydrates (vegetables, whole wheat bread, etc.) to burn fat without losing muscle .
There is an inverse relationship between increasing power and decreasing fat. Lean muscle mass increases as our strength increases. Therefore, do not forget to increase the weights of the movements you work from week to week month to month. Try to increase weights, even if small, in each training session. The higher the muscle content, the more fat will be burned.
Review your rest periods after bodybuilding and fitness workouts. Most over-training results in muscle destruction. A good weight training should be between 40-50min and should not exceed this period, and 60 seconds between sets should be waited with the experience from myself and my environment. At the end of the program at least 24 to 72 hours to rest the muscles is required. Remember that muscle grows while relaxing. If you do long exercises every day and spend a lot of effort and cannot feed on a regular basis, you lose weight but some of it will be intentionally…
Sleep at least 7 hours a day. Make early sleep a habit. Sleeping less makes it difficult to lose weight.
Check your stress. Stress is a psychological condition that really has great effects on the body and can very easily lead to muscle destruction. In this logic, doing sports will discharge our stress, even if we feel psychologically bad, we should not pass the sport empty.

During weight loss periods, do not enter heavy diets. This slows down your metabolism, which is not desirable. After a few weeks of transition, start your diet program in full. Follow a diet without torturing yourself. For a diet program to burn fat without losing muscle: The Low Carb Diet Program
Use glutamine and BCAA . These amino acids, which are supplement types, resist the burning of muscles while feeding. I strongly recommend the use of BCAA, especially for those who are involved in heavy cardio studies (absolutely necessary to prevent muscle loss;
Of course, fat burning is not without cardio. However, we must pay attention to our heart rate in cardiovascular and should not be too high values. The reason is that the effort exerted too much is ultimately a negative effect on the muscles. For example, if you worked 40 minutes of weight on a 40-minute cardio, you probably burn fat with the muscle. Therefore, do not consciously do long-term cardio exercises. 40min weight + 20min interval cardio will be more than enough with good nutrition.
Using L carnitine , which helps in burning fat, will be quite a lot for you at this stage. Use it if you can (athletes performing L-Carnitine-supported cardio programs burned more fat than athletes without l-carnitine)
Definitely don't do carbohydrate intake in the evening and night. If you do, the secretion of GH (growth hormone) at night will be reduced. Remember, the more GH secreted, the easier you build muscle and the easier you burn fat.
Frequent meals help you lose weight. Eat regularly as main and snacks, do not leave the body hungry.
Do not neglect the leg should work. To increase our natural testosterone level, you should do leg training. The more active the hormones work, the easier the body will become.

I suggest you read these articles on the subject.


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How does fast fat burning? Tips and Nutrition Program

Consume Low Calorie Foods for Slimming

The formula for losing weight is not as complex as it seems. The only thing that needs to be done is to consume less calories than the daily spent calories and force the body to burn the fat it stores. Keeping the calorie deficit too high for fat burning and trying to lose weight fast can lead to sports injuries.

It also causes loss of muscle in the body and causes a part of the weight given to be taken back a few days after the end of the diet. Low-calorie nutrition can cause various problems during the day, such as exhaustion, fatigue and illness. Our goal here should be to reduce to a certain extent from the calories that need not eat too little. It is inevitable to recover the weight which is not given by healthy methods in a short time.

Fat Burning Nutrition

Losing weight is not possible by staying hungry , but by getting up from the table before it is fully saturated. Since the body adapts very quickly to everything that is done, reducing calorie amounts that do not disrupt the balance helps the body to move towards the fat stored. These amounts vary from person to person, but on average 300 calories. For example, if you find the daily calories you need from a calorie scale as 2000, you can easily start the fat burning and weight loss process by consuming healthy foods for a total of 1700-1600 calories.

If there is no activity in your daily routine, you can reach this calorie deficit by doing sports . If you create a calorie deficit by doing sports, instead of reducing the weight loss process by reducing daily activities, you increase the quality of your daily life and lose permanent weight. In addition to this, increasing your muscle mass and basal metabolism with sports will increase the amount of calories you burn when you stand still.
Avoid Reset Oil Consumption

It is a myth that individuals who want to lose weight should remove oil from their lives. Of course, attention should be paid to oil consumption, but removing the oil completely will bring various problems to the joint discomfort. The body needs quality fats in order to lose healthy weight. Olive oil, fish oil and coconut oils are the most important of these oils. Fat consumption accelerates metabolism and provides efficient use of fat-soluble vitamins E, K, D and A in the body.

In addition to the oils used in meals, oils in dried or fresh fruits such as avocado, hazelnut , walnut and peanut contribute significantly to increase body resistance and fat burning. When consuming this type of fat, it is useful to measure carefully the amounts. It should be 100 gr. Excessive peanut consumption can eliminate the needed calorie deficit.

With all this in mind, fat should not avoid while losing weight and must be used when consuming measurements. These measures are calculated according to the person's daily calorie needs.
Lose Weight by Doing Sports

Cardio

If you find it difficult to reduce the amount of your daily meals and this is also a psychological challenge, what you should do is; increasing or diversifying the duration of sports in your daily routine. Participate in fun sports or do cardio training . 20-25 minutes of cardio to be added to the end of weight training will accelerate the weight loss process and will affect the heart health positively.
Complete Your Meals 2-3 Hours Before Sleep

Although weight loss is measured by calorie calculation , there are some points to consider. As well as the number of calories to be taken daily, it is also important that the calories taken. Meals consumed just before bedtime can cause stomach diseases such as reflux. In such cases, the last meal should be consumed 2-3 hours before bedtime. In the process of losing weight, it is not only about getting light on the scale but also staying healthy and integrating this into daily life.
Eat Balanced and Vegetable Weighted

Weight Loss Vegetable Nutrition

Consuming high-fiber vegetables suppresses the feeling of eating as it will keep the person full during the day and leads to less food. In addition, vitamins and minerals in vegetables replace micro nutrients lost after sports. One of the rings in the formula of healthy weight loss is the consumption of vegetables. Make sure to consume the vegetables as raw as possible or undercook them.
Consume At least 2 Liters of Water a Day to Lose Weight

Not to mention the body water ratio. This proves how important it is to consume water in daily life. The harmful substances accumulated in the kidneys, which are the filter of the body, are excreted with water. In addition to this, the fats that break down and dissolve are discharged from the body with water. Regular water consumption accelerates metabolism and gives skin vitality. Even if you do not feel the need for water during the day, 1 cup of water consumption per hour will be enough. 2-3 liters of water per day is more than enough for an adult. Exceeding the required amount can cause different health problems as it will tire your kidneys.
Consume Eggs for Breakfast for Fat Burning

Egg is one of the best breakfast actors for those who want to lose weight with its high protein source as well as its ability to accelerate metabolism and keep satiety . Especially in the white part of low calories and high protein for a long time to stay low calorie is one of the rare foods. Protein intake is very important for those who want to lose weight . Maintaining the muscle ratio is just as important as fat burning. Otherwise, the given muscles are recovered in a short time and frustration on the weighing is inevitable. To lose weight, eat eggs at breakfast.
Coffee and Green Tea for Fat Burning

Caffeine in coffee increases the adrenaline in the blood and causes the destruction of fat cells. For this reason, coffee helps to both burn fat and accelerate metabolism . As caffeine enters the bloodstream, the energy level increases and helps to provide more efficient sports training. You should drink coffee about 1 hour before the sport.

Green tea is known to have a positive effect in terms of fat burning. Drinking only green tea is not effective in losing weight, it should only be used as an adjunct method. As long as all the necessary steps are taken to lose weight or burn fat, green tea becomes an effective beverage. Green tea extract is frequently used in fat burning supplements produced for athletes. Green tea, which is also an antioxidant source, is also beneficial for increasing the number of antioxidants in the blood. Epigallocatechin gallate in green tea has an effect that accelerates metabolism. Drinks such as coffee and green tea should be consumed 2 hours after a meal.


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Weight loss is not important to lose weight

Losing weight, getting fit, is a common problem for many of us, especially in the summer. Weight loss should not be perceived as weight loss. Never attempt to use "low-calorie" or single-diet "diets" to remove water from your body.

In spite of the warnings of dietitians, many people are trying to weaken with ear-filled information. Diet legends are putting health at risk, while weight gain is getting too much back.

The most healthy and lasting way to get rid of excess weight is undoubtedly a conscious diet program accompanied by a dietitian. However, many people try to lose weight with dietary lists or ear-stuffed information from friends. However, many myths about the diet are widely known in the society that puts the health risk at the same time and causes excess weight gain.

To lose weight; High protein? Low carb?
When the calories are reduced too much to lose weight, the body becomes conscious of scarcity, slows down the metabolism by protecting itself. Again, if you get less calories than the energy needed for your body, the body provides the calories you need from the glucogen store in your liver and then from the sugar in the muscles, which leads to muscle loss in a long time. High-protein low-carbohydrate-containing low-calorie diets accelerate metabolism to provide rapid weight loss, but the fat loss seen in the scale is more muscle and water loss. Similarly, high carbohydrate and low protein form the type of diet that causes muscle loss. Because the muscles are in protein structure, sufficient protein must be provided. When you lose muscle, your metabolism will start to work even more slowly. Your body will tend to sag. The important thing is how much of your body weight is fat. The amount of muscle and water in your body determines your ideal weight. Again, the total amount of fat in the body as well as where it is stored is important. Fat accumulating around the waist and abdomen poses a risk to your cardiovascular health, inviting insulin resistance and diabetes.

The body needs a certain calorie value, carbohydrate - protein - fat balance, vitamins and minerals to maintain its vital functions, and should be prepared in an individual way while the nutritional program is formed and should contain all the nutrients and necessary vitamins & minerals.

How are fats stored in the body? What increases storage?
It is impossible to burn fat when insulin is high. As the amount of carbohydrate consumed increases, the proportion of fat in the body increases. The high level of insulin, which allows the entry of glucose, amino acids in fats and proteins into muscle and liver cells, increases the storage of fats. When the rate of circulating glucose increases in the blood, insulin is secreted from the pancreas, thereby reducing liver glucose production, but this time glucose is stored in the muscles and fat cells. With insulin secretion, the process of breaking down and using the previously stored oils to convert them into energy is prevented, and the fat burning slows down as the stored oils cannot be converted into energy.

You should lose weight, not fat ...
Does it matter to you how your weight falls after you have lost the fat, in fact, your lack of weight is an indication that you are risking your health. Although your scale shows that you have lost weight, you are still in the wrong way if your body size is not slimming or shrinking. When you try to lose weight in an uncontrolled way, you can cause the muscles in your body to melt. Then the burden on your bones and joints increases and if you experience joint problems, your knee pain may increase and your quality of life may decrease accordingly.
Keep in mind that proper weight loss happens with a decrease in body fat. This means maintaining lean tissue mass, ie muscle weight. Basal metabolic rate is proportional to fat and lean tissue in our body. As your muscle mass decreases, so does your fat burning capacity. Fat loss can only be achieved through regular sports with an adequate and balanced nutrition program.

How do we determine where the lost weight comes from?
Classic scales found in homes can only measure weight. On the other hand, according to the World Health Organization, obesity is a health problem that arises from the accumulation of excess fat in the body and must be treated. So the criterion in obesity is not weight, but the harmony between fat and muscle in the body. Starting from this point, devices that measure with BIA (Bioelectrical Impedance Analysis) technique have been developed. Thanks to these practical devices, you can learn your weight, fat ratio, body fluid ratio, muscles, weight of your bones, physical activity degree, daily calorie amount and metabolic rate with a 10 sec - 1 minute analysis. At the same time, the results of your analysis with these body analysis scales reveal whether you burn fat, lose fluid or muscle while losing weight. You can observe what kind of changes your body has undergone while losing weight, what is the change in your metabolic rate and how weight loss affects your body by learning your biological age. ”

Slimming programs must be supported with sports
Diet must be supported with sports. Because the fat tissue of the person who is exercising disappears more quickly. There may not be a significant reduction in body weight at the onset of sports because fat tissue decreases and lean body mass, especially muscle mass, increases. Weight loss may be low due to increased muscle mass but healthy slimming is provided. The frequency, type, speed, severity, duration and number of repetitions of the sport are important. However, before starting sports, the patient should undergo a health check and the sport that will be offered individually. You should choose sports activities that you can easily do instead of sports that you cannot sustain, this can even be a brisk walk.

Some correct known mistakes

WRONG: If I eat bread I will gain weight
TRUE: Bread is the most important and right source of carbohydrates for us. A diet without bread is unthinkable. Whole wheat, rye and whole grain breads help to provide glycemic control and meet our energy needs. According to the energy to be taken, the amount of bread to be consumed by paying attention to weight gain, will contribute to a healthy diet.

FALSE: Lemon / vinegar drinking water weakens
RIGHT: Unfortunately, there is no nutrient that we can say ”If you eat it, you lose weight, if you eat it, your body burns fat yağ. Drinking lemon / vinegar water has a basic effect and helps to remove acids in the body. Neutralizing acids helps release oils. However, these fats can be burned only by diet and exercise.

FALSE: A meal is profit if I skip
TRUE: The idea that the less diet I eat, the more quickly and I lose weight. If you think that you can manage and skip meals, you can finish more than you can eat in one hour at the most in an hour. In addition, it is best to eat less and less frequently in small portions, without keeping the meals between too long, so that the metabolism does not lose its speed.

FALSE: I could eat unlimited fruit
RIGHT: We think that we can consume plenty of fruits and raw vegetables during the diet. ”After all, we say no calories”. The same does not apply to fruits, while there is no restriction for raw vegetables. Because fruits contain simple sugar (fructose). Depending on the calories you need to eat, you can consume an average of 3-4 portions of fruit per day. 1 serving of fruit; 1 small apple, 1 medium tangerine, 1 medium kiwi, 4 dried apricots or 1 dried figs. In particular, low glycemic index (low sugar) fruits, taking into account the amount of meals you eat the most healthy choice.

FALSE: I must cut the oil completely
TRUE: It is not right to cut fat, carbohydrate or protein completely during diet. Cutting the fat completely causes the body to start storing it. If we remove the fat from our diet, our body protects them instead of using oil stocks. Of course, this does not mean that we consume very fatty, fried or fast food foods. But we should not forget that oil is necessary for us. Cooking dishes with olive oil, paying attention to the amount; consuming nuts such as hazelnuts, almonds and walnuts in snacks completes the pattern of our diet by providing us with useful oil.


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Try These! Close to 3KG Fat in 1 Week - How to Burn Fat

In this regard, what to do to burn fat, how to lose weight from fat, when the fat burning in the body starts, movements to burn fat at home, fast to drink fat to ask questions such as fat burning and weight loss will talk briefly.

I've been planning to write about it for a long time, but fortune is today. Yeah, guys, let me talk about myself first. I am a woman who has been engaged in sports for a long time and aims to do it in daily life instead of a hobby.

What I'm going to tell you here is definitely not copy content from a place, it's important information that is tried and experienced by me. At the end of the matter, make sure that you will lose weight by doing what I wrote. Therefore, sharing this content with your friends may be important for them to lose weight. Of course it will help me. Anyway, let's move on to our content without further ado.

First, it would be more accurate to divide the main topics into specific topics.
Set a purpose

Diet

Setting goals is very important to stick to your goal, which may vary from person to person. For example: You can target a beach body for summer. Or you may want to say goodbye for a long time with your excess weight. Or maybe just eating healthy. The first thing you need to do is to determine your purpose correctly, whatever your aim is, this article will be very useful for you.
Increase your mobility

Fat burning movements

Most people who want to lose weight, just sitting at home with tiny detox and cures hope to achieve this. No, my friend, you can't lose 3 pounds a day just by drinking a glass of that secret formula. What you need to do is increase your routine activity a little! So how do you do it. First of all, if your goal is to lose weight or burn fat, the priority is to be registered in a gym. While there may be a Fitness Center in this neighborhood, Kick-box halls can be used primarily for men.

Yeah, you didn't hear it wrong. If your goal is to lose weight and burn fat, you don't need to spend most of your time in the fitness room. Here you use your entire body while doing a martial sport where you aim to how much you move. However, the cardio plan that you have to do already takes place in this sport. Of course, these sports are both exhausting and sometimes not suitable for your gender.

If you are a housewife, this method will definitely not work for you. Because almost 95% of housewives in our country do not choose such a method. No need of spouses or children, etc. So I'm going to give you a different way. You can easily create a cardio environment in your home.

Cardio at home

How Does? In the first plan, try to spin 30 laps around the square rug of the hall and do it 3 more times after resting for 1 minute after every 30 laps, that is, turn 120 times in total. Try some push-ups after this move! For example, you can try to do 10 push-ups in each set with 4 sets. It will benefit you if you do more than not the problem. After your push-up sets are over, do some sit-ups and try a few abdominal exercises.

Here are some abdominal exercises you can do at home

Of course, applying them only once does not mean that you will lose weight. Yes, you will burn a certain number of calories, but at least 3 days a week to do one day apart will help you to lose weight seriously.
What is the purpose of the exercises? Will they be enough?

First of course, it is not enough to do just these exercises. Doing this and similar exercises will activate certain hormones in the body and the body will first look at those fats it has previously stored to burn energy. So the more you sweat, the better.

Of course it is not enough to do these exercises. So it is useful to change your diet program. Here is a cheap and effective diet program I prepared for you on a healthy and abundant protein diet.

After looking at this program, you can say where it is cheap, but it is quite cheap compared to normal diet lists. I implement a similar diet in my daily life. For those who wonder how much this program is 100TL weekly you can easily follow this list. 100 TL per week is not as expensive as you think. If you are smoking, if you think that the average package is 16TL a week for a week from £ 112 makes a package even if you quit smoking, you can say hello to a healthier life with this program. I would like to remind you that among non-smokers, your health is more valuable than anything else. Even if you have millions of dollars, you cannot prevent a heart attack, kidney failure, various lung diseases. So I think you can spare at least $ 100 a week. Those who call this too much can do an open strike. Maybe then you can lose weight. In this nutritional program, chicken and various other fiber foods are carefully selected and adjusted according to your daily nutritional values. And quite satisfying. After the first 2 days you will no longer feel hunger. You may even feel full while eating dinner.
Apply Specific Detoxes and Cures Weekly

Lemon Cure

In order to eliminate the edema in your body, you can apply the same detox and similar vegetable cures on a weekly basis. I would argue you will be quite satisfied. Unlike normal weight loss with some cures up to 5 pounds in a week, you can throw edema, reduce swelling and gas problems can easily get rid of. You will even feel healthier.
Here's a lemon cure I've tested.

You can apply this program 1 day each week.

Fill a pot with 2/3 of the water and divide 1 lemon into 5 equal parts as lemon slices. Boil the coffee pot until it bubbles. Don't forget to mix in between.
Pour boiling lemon juice into a 1 liter jug ​​or glass bottle with a strainer.
Throw 2 sticks of cinnamon into it.
Throw about 5 cloves.
After mixing the ingredients, add 1 teaspoon of powdered ginger and mix again.

After thoroughly mixing all the above ingredients, wait until the heated lemon water reaches room temperature, then discard in the closet and allow to cool. Make sure it stays in the closet for at least 1 night. If you think that the next day about 5 glasses of this mixture, 5 different meals in the form of a glass to consume.

For those who do not understand Each meal, for example, Morning - Noon - Noon - Evening - You can drink a glass in the form of night. When you get up the next morning you will see that you run directly to a scale that you have given at least 1.5Kg. In fact, some of my friends I used as an experiment, I saw that 3 kg of edema was thrown in proportion to the weight. But you'll definitely have edema. You can then consume it at the end of each week, for example, preparing a Saturday evening and using it throughout Sunday.

Yes, we have come to the end of this topic here, some simple exercises you can apply, a protein-supported diet program and you can give at least 1.5kg of edema in a day, I gave a recipe for lemon cure. As long as you apply them I think you can give at least 3kg per week. I practiced 98kg with a friend for 4 and a half weeks and finally went down to the 83kg level. And while doing all of this, she said that she was never hungry with her hearty diet and that she felt much healthier. Follow the recommendations written here and share the results with me in the comments section.


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WALKING TO YOUR REGIONAL OIL TANK WITH WALKING

I'm on a diet, but if you say I can't melt my fat around the abdomen and basins, walking is your natural helper. Even if you take long-paced walks, you can turn your thick legs into thin.

I'm on a diet, but if you say I can't melt my fat around the abdomen and basins, walking is your natural helper. Even if you take long-paced walks, you can turn your thick legs into thin. I can say that this is a clear information that I will share with you based on my experience of my 20-year-old patients who have been weakened. The important thing is to incorporate a stable and correctly planned walk into your life. I must remind you that a healthy eating plan is necessary for the walk to melt fat tanks. In fact, as a natural and easy-to-do activity, such as walking, it is very effective in destroying regional fats, but most fat people are dominated by the idea that walking will not work much. Because fat people who are on a slimming diet are impatient, walking in the long term, such as the destruction of fat stores, this miracle activity without seeing the more real effects, I walked, but it did not work leads to leave. Research shows that the positive effect of those who start walking on the day of the slimming diet can be formed quickly after 2-3 months.


At least 75 Minutes 5 Times a Week
Health authorities report that it is sufficient to walk at least 30 minutes a day briskly every day of the week in healthy living and protection from diseases. At least 30 minutes of walking every day means between 600 and 1200 calories a week, which means that you can lose weight by just 1 - 1.5 kg per month. If you complete an ideal walking plan from 4.5 to 6.5 km in 1 hour, you are on the right path for your health. By doing this, you can walk regularly and improve your muscle functions and strength, while allowing the body to use maximum oxygen. However, to burn regional fat, it is necessary to extend the gait for at least 75 minutes. Thus, the body's use of oxygen increases too much; By using the oxygen well of the organs in a coordinated work, by eliminating the excess hunger attacks during the day increases compliance with a balanced diet and regional fat begins to melt. means. By walking, blood vessels expand, oxygen nourishes these vessels and hormones are transported to organs in a balanced way.


Say Goodbye to Regional Fatty by Controlling Your Heart Rate
Harvard Medical School Nutrition Committee; cardiovascular (cardiovascular) for your fitness should exercise regular large muscle groups and while walking your heart rate by calculating the heart rate is recommended to keep under control. By following this rule, you will have controlled the setting where the fat burning is the most. And it is stated that the maximum heart rate is 60-80% during gait is the best fat burning range. When calculating your heart rate, subtract your age from 220 and multiply this value by both 0.6 and 0.8. Take care to keep your activity within these limits with a pulse meter. If you don't have a heart rate monitor, mumble a song as you start walking. When you bring the song to a tempo that will not be breathless but easy to sing, I can say that you are practically in your healthy heart rate range.


Nutrition Information
Eat healthy foods at least 2-3 hours before walking. Do not go for a walk immediately after eating.
Do not forget to drink plenty of water before, during and after the walk.
Do not eat foods containing high carbohydrates and fats, such as ready-made juice, chocolate, confectionery, protein bars and biscuits before and after a walk.
Keep in mind that if the exercise exceeds 1 hour, you can drink sports drinks containing 6-8% carbohydrates.
Foods such as fresh fruit, milk, yogurt and walnuts are enough to prevent muscle fatigue after walking.
Making more protein meals while walking doesn't mean that the muscles will develop too much. Moderate daily protein intake is sufficient.


Calculate How Many Calories You Have Burned
When you walk, you burn different calories according to your body weight. You can easily calculate how many calories you have burned with the following practical calculation recommendation based on the amount of your own body weight. Each time you walk 1.5 kilometers below, you can easily find out how many calories you burn according to your weight level. So you can know the total calories you spend practically according to your walking distance.


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3 MOST EFFECTIVE NUTRITIONAL SUPPLEMENTS FOR FAST FAT BURNING

After designing your training system during your weight loss and determining your nutritional program, the only thing left is to choose nutritional supplements for the best results.

Your research on the internet as well as the advice of the coaches will bring you many options and you will come to the point where you can not get out of business.

So how to use fat burning supplements? What is the best fat burner for you? Most importantly, how often should you use these supplements?
Oil Burners

Fat burner supplements are one of the most popular athlete foods. Fat burners are basically nutritional supplements that allow the body to burn more calories .

The main purpose of fat burners is to help the body burn fat, ie to lose weight. Fat burners, just like other supplements, are not food supplements . So it contains nutrients.

However, the basic logic of losing weight is that the calories you take on your body should be less than the calories you spend . Factors that accelerate metabolism and calorie burning will help you in this process.

Remember, the best fat burner training ! If you try to use these supplements without training, unfortunately the result cannot go beyond frustration.

Substances such as green tea and acetyl carnitine found in fat burners help your body to use oil as fuel.

As a result of your low-calorie diet during the fat burning period, your body now has less fuel to function and this will return to you as fatigue. This is where the fat burners come in, bringing your energy back to you . Almost all fat burners contain components that stimulate the nervous system and increase energy. Fat burners with stimulating ingredients give you caffeine supplements for the energy you need.

If you say you don't prefer taking caffeine, no problem. You can also boost your energy with fat burners that have the right amount of vitamins and antioxidants and have no stimulating effect .

You should use oil burners on a rotating basis. So never for months! Your body should not get used to the effects of stimulants in fat burners.

BCAA

If your goal is to burn fat while preserving your muscle mass, one of your best options is BCAA (Branched chain amino acids) supplements. BCAA is composed of amino acids that trigger protein synthesis and prevent muscle destruction .

When you are on a low-calorie diet, your body is very suitable for muscle breakdown (catabolic). Decreasing muscle mass means a slower metabolism. As a result, fat burning slows down and you feel very bad. Never forget that protecting your muscles, no matter what your goal, should be the number one rule !

In a study conducted in England, an observation was made on those who do weight training for 10 weeks. Using BCAA and weight training, the group burned about two times more fat than those using only whey protein without BCAA . It has also been shown that using BCAA in low-carb diets helps to cope with fatigue caused by low calorie intake.

BCAAs, a low-calorie energy source that prevents muscle breakdown, is a great nutritional supplement that you can use in the fat burning process.
Whey Protein
sport, fitness, healthy lifestyle and people concept - close up of man with jar and bottle preparing protein shake

Whether your goal is to lose weight or to lose weight; protein should always be in your diet . Especially if you want to burn fat, whey protein is no better option!

Whey protein is the best quality protein on the market. Many isolated whey proteins contain zero fat and zero carbohydrates . So you get 100 percent pure protein, which is exactly what you're looking for to maintain your muscle mass and burn fat.

Whey protein is the fastest and easiest digestible protein supplement . The amino acids in the whey protein mixture you will drink before or after the training will directly feed your muscle tissue. Leukine, one of the amino acids in whey protein, repairs muscle tissue and supports its development.

In addition, whey protein, especially in the abdominal region is very effective in burning fat collected. Including whey protein in your weight loss program can help you achieve your goal faster.


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5 fast fat burning recommendations

This strategic information can help you if you think about how to lose weight by exercising and feeding.

If you're a woman and can't give up your cake, you probably won't get into your favorite pants. You are also jealous of those who can enter. If you are a man who cannot stop snacking, you may not have any trace of your flat stomach in your youth. Can't you burn fat faster? It's not as easy as you think, but it's not impossible.

Here are 5 strategies to burn fat ..

1. Be Realistic

Real suggestion 1: "You can't lose weight. Nobody wants to hear it." If you really want to get into your jeans, you have to burn fat from head to toe. To get rid of the body fat you have no other supporters.

Real suggestion 2: You need some time. "There is no easy way to straighten your abdomen. If you eat carefully and do not neglect your exercises, your belly or basins will disappear as time goes on. Give yourself a few months.

Real suggestion 3: This may sound a bit cruel. Don't expect to have a flat wife like your 20s. "As age passes, the skin loses its elasticity." Skin sagging may look like belly button. As the age passes, the muscles lose their strength, the metabolism slows down and we have to struggle with them.

Realistic suggestions to get rid of fat ..

2. Fat burning exercise: Pump your heart

The cardiovascular exercise program that runs the heart allows you to burn fats. Walking is an excellent exercise. Regular and brisk walking people can easily get rid of fat and sagging. Short-term walks are not very effective. If you are walking two days a day, increase to 3 days. If you run for 30 minutes, do this for 45 minutes.

Interim workouts allow light exercise users to burn more fat. 5 minutes walk and 5 minutes run. Continue this way. This strategy will allow you to burn more fat and calories. Increasing the number of walking and exercise intervals you are doing, increasing the number of calories and fat allows you to burn.

3. Fat burning exercise: Lift weight or do other booster exercises.

If you work out half an hour 3 times a week, you avoid sagging. If you are in the initial stage, you should first control the sagging. 2 weight lifting lessons may be helpful. If you control sagging, it will allow you to check 2 weight classes once a week. If you are confused about this and want your other hanging areas to recover, you can get help from your trainer.

Simple bie home crunches: Get a broom. Hold and lift it up to the top of your head. Move left and right. As you repeat, you will feel tight and love this movement. To burn the maximum fat during the weight training, you must repeat each exercise between 12-15. It is enough for men to repeat a movement between 8 and 12.

CLOSE [X]

4. Fat burning exercise: Push-up exercise

To avoid sagging, people plan to do push-ups. This movement allows you to get rid of fat around the abdomen and waist. In the same way, sitting and getting up in this way melts the oils in the basins.

5. How to lose fat: Review your diet

Add fat-burning things to your diet every week. They can be hot pepper, skimmed dairy products and skim foods. Some research points out the metabolism-accelerating effect of some foods. For example, pepper has been determined to have such effect. Choose lean foods that will help your diet in your daily diet. Consuming small foods frequently also helps you lose weight. Eating your food in smaller portions 5 times a day helps you to lose weight while keeping you energetic at all times.

11 activities that melt fat

TIME-We all want to get rid of our fats as soon as possible. It is undoubtedly beneficial for us to know which sports and recreational activities allow us to get rid of our calories.

However, before starting these activities, consult your doctor and remember to warm up and relax before the sport. Here are 12 activities you can do to get rid of your fats:

1. Run: A 30-minute run allows you to spend 450 calories. Running also offers heart and respiratory training. Warm up well, wear appropriate shoes and run at a suitable pace to avoid injury.

2. Rock climbing: In rock climbing, you throw away your excess energy to reach from one rock to another. Don't repeat this too often for your heart, rock climbing burns about 371 calories every half hour.

3. Swimming: Swimming provides excellent body training and allows you to burn 360 calories in half an hour, depending on your swimming style. The best swimming training is distance training.

4. Cycling: Cycling is an excellent exercise. Depending on your speed, you burn about 300 or 400 calories in half an hour. Cycling also provides good cardio training.

5. Boxing: If you move long enough to stand in the ring, you will lose 325 calories every 30 minutes. Your heart and respiratory health and muscle endurance will increase.

6. Racket ball: You can burn about 300 calories in half an hour by shaking. The paddle ball offers you a fantastic heart and breathing workout. It strengthens the lower part of your body and increases its strength. You should first warm up to avoid twisting your ankle.

7. Basketball: Moving non-stop while playing basketball results in a loss of around 288 calories in half an hour. Basketball improves flexibility, endurance and heart-breathing health. You must warm up against sudden sprains and turns.

8. Rowing: You can burn 280 calories in half an hour and this is one of the most effective ways to throw away your extra energy. Rowing also increases stamina, strength, and strengthens the muscles on your shoulders, thighs and biceps.

9. Tennis: Tennis, a fun game, requires speed, power, agility and reaction time. By playing tennis, you can burn about 250-300 calories in a half-hour period while supporting your heart and respiratory health. To prevent injury to your ankle, you should choose suitable sports shoes.

10. Cross-country skiing: Being outside when it is snowing already speeds up your metabolism. No matter how close you are to snow, you burn about 270 calories in half an hour. Different grounds will provide a good distance training.

11. Ice skating: Ice skating offers all the benefits of running without straining your joints. By skating for half an hour on ice, you can consume 252 calories. The skate offers a perfect workout for your thighs, buttocks, knees and beams.


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How to Burn Fat in the Leg Area

If you are afraid of thickening your legs or if you have thick legs now, how do we burn fat in that area? What kind of training should we not do? We will talk about them in this block. Since there is no point treatment method specifically aimed at your legs, you need to get into a non-routine exercise program where you can get rid of body fat.

According to the American Employment Council (ACE), on average 18 to 24 percent of normal-weight men have body fat and women are 25 to 31 percent.

Body fat is usually evenly distributed, but there may be several “problem areas.. This is usually caused by your genes.

Leg fat can consist of different fat cells:
Subcutaneous fat ( subcutaneous fat) : The most common thighs and subcutaneous.
Intramuscular fat : Muscle dispersed fat

Add our recommendations to your training program to reduce leg fat and tighten your legs.
Do Aeorobic exercise

You can prepare yourself for an exercise program that includes all body movements that accelerate fat burning. According to the American Sports and Health organization, you must train at least 5 days a week, 30 minutes. Walking, swimming or doing some aerobic exercises in the gym are good options for increasing your heart rate. Be sure to choose the right workout to maximize calorie burning.

One of the best aerobic exercises for legs is to ride a bike. Low intensity exercises are especially useful for people who are new to sports. Cycling also increases muscle endurance:

calves
hamstring
glutes
quadriceps

Strengthening the muscles

Just losing fat can leave you with drooping legs, so you need to tighten and strengthen your muscles. Trainings that will strengthen your balance, tension and endurance will give you the tightness you want in the leg area. Lunge movement One of the most comprehensive leg exercises. Because the inner legs and hips are running quardiceps and also tightens hamstrings.

What to do for a good lunge

Stand up. If necessary, place your hands on your hips for extra stability.

Tilt your right leg forward, your left leg backwards, and bend your right leg to the knee to create a 90-degree angle.

To prevent injury, make sure that your right knee does not cross your wrist.

Lower your weight to the floor and distribute the weight evenly on both legs as you lift up.

Return to the starting position.

Create sets with repeat numbers in your two legs.
Reduce your calorie intake

Reducing your calorie intake is the first step because your body will use fats as the next source of energy. You can reduce the calories you receive daily. We can explain these minimum levels,

It is very important that it will not affect your health and will keep you from your energy during the day.

There is no magic diet to get rid of leg fat, but paying attention to what you eat always plays an important role. In the meantime, remember, before making important dietary changes, especially if you have an underlying medical condition, consult your doctor or dietician.


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What should be done to burn fat without losing muscle?

There are many things that can be done to burn fat without losing muscle, but first you need to know that losing weight is not the same thing as losing fat. The result is water, glycogen and muscle loss along with fat, while often getting rid of excess fats is the underlying cause of weight loss.

The main thing needed to burn fat is the calorie deficit. When you get less than the calories your body needs to perform daily tasks such as moving, breathing, digesting, and pumping blood, the calorie deficit forces the body to use its fat stores and muscle tissue to produce energy. Or, on the contrary, if you burn more calories than you take daily, the calorie deficit will occur again.

Although you want your body to burn only fat without touching your muscles, it knows that in order to survive and function, it only needs to pull stored energy from a place. And this may mean fat, muscle or a combination of both.

Here are the things you can do to burn fat without losing muscle by creating a calorie deficit in your body:
1. Get enough protein

Adequate daily protein intake is the most important nutritional requirement for muscle preservation. Numerous studies have shown that it is necessary to get enough protein every day in the diet and diet program to burn fat without losing muscle. Even if you are not performing a weight training, the weight you lose will be body fat rather than muscle mass as a result of adequate protein intake. Thus, the first step of any muscle-preserving diet is to always take the ideal amount of protein during the day. So what is the ideal amount of protein? Research and experience have shown that you should take 0.4-0.8 g of protein per kg of your current body weight. Those who are overweight / obese need to be based on their ideal weight, not their current weight.
2. Use Your Muscles - Use or Lose

If you don't give your body a reason to cling to your muscles, it will break it down and use it for energy. If you want to lose fat without losing muscle, you need to do some strength and weight training.
If you try to diet without exercising, you will still lose fat, but the rate of muscle loss also increases. If you want most of your weight loss to come from fat stores, you should give your body a good reason to maintain your muscle.

With cardio exercises and resistance training, it is possible to burn fat without losing muscle. However, some studies have shown that resistance training provides full fat burning without losing muscle, while cardio training provides it partially.

A study published in the Journal of the American College of Nutrition in 1999 followed two obese groups who applied equally low calorie diet. One group received only one cardio exercise (walking, cycling, or jogging four times a week) and the other group received resistance training only three times a week. After 12 weeks, both groups lost weight.

Cardio exercise group given 12 pounds of fat, 12 kilograms of fat, 4 kilograms of muscle had gone. However, the resistance training group lost 14.5 pounds, and all of this was gone from fat.

In other words, the resistance training group burned significantly more fat and did not lose any muscle. In addition, when the resting metabolic rate was calculated after the study, it was found that the cardio group burned 210 calories less per day. In contrast, the resistance exercise group increased metabolic rates with 63 calories per day.

Here, two useful information can be extracted to lose fat without losing muscle:

1. You need to have a calorie deficit (with diet and exercise)

2. As mentioned above, to protect your muscle, you need to do resistance training when it is open.

However, this does not necessarily mean that you have to starve to create a calorie deficit, or that you have a very low calorie diet that is used for obese individuals in the study described above.

In fact, if you are not obese or a little overweight and just want to lose extra fat, a large calorie deficit, usually with protein support and strength training, you will lose some of your muscles. So to achieve fat loss without muscle loss, without starving yourself to be in the calorie deficit, your diet to provide sufficient amounts of protein and exercise program while doing regular resistance training in addition to cardio.
3. Perform high intensity interval training (HIIT)

If you plan to continue with cardio exercises while losing weight, you should know that low and medium intensity exercises will not allow you to burn calories after a while. Because no matter how much exercise you do, if your exercise time, shape and intensity are always the same (like walking at the same pace for an hour all the time), your body will not experience resistance and your metabolism will not accelerate any more. In high intensity interval training, the goal is to increase the intensity of your cardio training.

Studies have shown that high-intensity interval training (HIIT) provides approximately 50% more fat burning and increases endurance than low-intensity training. The best part of this training is that it increases your metabolic rate very much and you continue to burn calories even while resting the next day.

HIIT's rules are simple: work hard, get rest, then work hard again. If you are taking a group of fitness classes or working with a coach, your fitness instructor will already arrange your sets and rest periods. However, you do not need a gym, training plan or even any equipment to implement HIIT. Just find an activity that increases your heart rate and then apply the HIIT format. For beginners, a 1: 2 work / rest ratio is good. So, do an intense exercise of your choice for 30, 60 or 90 seconds, then relax for twice as long, then start the next set. (When you get better, you can switch to 1: 1 ratio.) Within these limits, your possibilities are endless.

For example, if your cardio exercise is walking, run 30 seconds very fast at one point of the exercise, 60 seconds rest, and 30 seconds too fast again. Instead of running you can climb the stairs quickly, if you are swimming you can swim at twice the normal speed for 30 seconds. If you're riding a bike, you can double up to 30, 60 or 90 seconds. Just add a high intensity workout into your low intensity workout and stick to work / rest periods.

Rest periods between each set are an indispensable part of training because if you don't take the time to build up your strength, you're not doing it right.
4. Do not lower your glycogen level

Muscle glycogen is required for all kinds of high intensity intermittent training. Muscle glycogen is produced from the glucose we produce. Excess amount of glucose from carbohydrates, glyconeogenesis and protein or glycerol (a byproduct of fatty acid metabolism), which is not immediately used in the blood stream, is transported by insulin into muscle and liver cells and converted to glycogen. The best way to make sure you don't reduce glycogen is to consume carbohydrates. If you do not tolerate carbohydrates well, you can consume them better during high insulin sensitivity periods, ie before and after breakfast and exercise.
5. Get food before and after exercise

Be sure to eat a reasonable amount of protein and carbohydrates before and after your workout. Depending on the amount of weight you intend to give, your nutritionist can guide you through what this food is and what size it is. Many studies have shown that taking food supplements before and after intense exercise improves fat burning while maintaining metabolic rate after exercise and preserving muscles.
6. Do not reduce calories too much

The biggest mistake to create continuous calories, especially when you are in a large amount of weight loss program, is to gradually reduce your calorie intake. If you reduce your calorie intake too much, your loss of strength and muscle increases. Hormonal problems, depressive mood, drowsiness, sugar fall and even if you have difficulty surviving, as well as metabolic slowdown may stop you to lose weight. Falling from power will disrupt your workouts.

Therefore, the way to burn fat without losing muscle is not to starve by not taking the nutrients your body needs, but to combine a balanced and healthy diet program with the right exercises under the control of a nutritionist.


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Fat burning homemade beverage recipes

What we suffer most during the weight loss process is that fat does not leave us. These drinks, which you will consume along with diet and sports, are perfect for fat burning. Here are 4 homemade fat-burning drink recipes that are miracle to quickly lose weight and burn fat ...

Every person's fear is to gain weight. It's always easy to get, but it's hard to give. Weight gain and getting rid of this weight has become a common problem for women and men. Sports such as weight loss, to reduce the number of foods consumed daily to a minimum level, such as things sometimes can provide extra weight gain in the human body. There are also those who can not diet, do not have time to go to sports. In order to eliminate these problems, we conducted a research. Here are recipes for burning homemade beverages where you can quickly lose weight and get rid of redundancies ...

Get rid of fat with ginger!
It is possible to lose weight without great effort with low cost. Some of the nutrients that exist in nature provide the burning of fats in the body. Ginger is one of these foods. Ginger has a lot of benefits to the human body, even if it tastes a bit bitter. One of the most important features is that it accelerates metabolism and also has a fat burning feature.

Oil Burner Ginger Drink:
A piece of fresh ginger
One lemon
1-2 pieces of cucumber
1-2 bunches of parsley
Half a glass of water
First, chop the parsley finely and chop the cucumber. Add all remaining ingredients to the blender and achieve a soft and smooth consistency. You can add some honey as you wish. It is recommended to consume this mixture before going to bed in order to obtain speed and an effective result.
Lemon and Chia seed meeting!
Lemon is also one of the most important nutrients with ginger fat burning feature. Fat burning, diuretic, anti-inflammation, regulating blood sugar has properties that give satiety. Regular lemon consumption also helps you lose weight. Drinking warm water with lemon in the morning is very effective for body detox and vitamin C.
The mixture of lemon with Chia seeds doubles the fat burning property and the feeling of satiety.

Lemon and Chia Seed Drinks;
1-2 pieces of lemon juice
1 tablespoon of Chia seeds
1 tablespoon honey
1,5 cups of water

First, chia seeds should be kept in water for at least 1 hour. When Chia seeds absorb water, the fibers will get the consistency of gel. Then pull all the ingredients in the blender thoroughly.

* This mixture is recommended to be consumed every morning in the morning. Your metabolism will accelerate, you will lose weight more quickly and effectively.
Metabolism-friendly parsley!
Parsley is one of the first foods that comes to mind about weight loss. Parsley, accelerate metebolism. It also has diuretic and swelling properties. It is also the number one in melting belly fat.

Oil burner drink with parsley;
Half bunch of parsley
2 tablespoons lemon juice
½ cup of water
We draw all the ingredients until the blender becomes liquid. Then it gets ready for me. It is recommended to consume at the time it is made in order not to lose its nutritional values.
* Half a day in the morning and evening should be consumed. Consuming one glass per day will help you lose an average of 2 pounds a week.
Coffee, milk and cinnamon;
With coffee, milk and cinnamon mixture, it is possible to capture both fat burning and feeling of satiety and vitality. The most important feature of coffee is the appetite. However, it also helps to eliminate toxins in the body, accelerate metabolism and burn fat.
Milk helps the body to get the calcium it needs, regulate blood sugar and complete the protein need. Milk is a must for a healthy diet. One of the biggest problems we have during diet is the inability to meet our sweet need. But with cinnamon, this is possible. Cinnamon balances blood sugar and meets the body's need for sugar.

Coffee, milk and cinnamon drink with fat burner;
1 glass of water Milk
1 stick cinnamon
1 teaspoon classic coffee
Milk must be prepared overnight. Put the cinnamon sticks into the milk and boil over low heat. Cinnamon will leave its essence in milk. Remove the boiling milk from the stove and leave in the cinnamon until morning. In the morning, re-heat the milk boiled in the night, add a teaspoon of coffee and mix. Ready for me.
In order for the coffee to show its effect on the body, it must be applied regularly for at least 1 week, and plenty of water should be consumed along with the coffee. Burned fats will be disposed of with sweat and urine.
* These prescriptions support weight loss through regular and healthy nutrition. It is not recommended to consume chronic illnesses, blood pressure patients, pregnant and lactating women.


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How is belly fat melted within 2 weeks?

Belly fat or internal organ lubrication is a particularly harmful form of lubrication that occurs around the internal organs. The first 2 weeks are very important in belly fat melting. Because as a result of diet and exercise, weight gain is relatively high during this period. Find out the facts about how your body stores belly fat and then melts it so you can rearrange your lifestyle accordingly.

Section 1
What You Need to Know about Belly Oil


one
Just focus on the abdominal muscles and forget the rest. Belly fat, just like other body oils, can not be burned only by focusing on that area. These fats need to be melted with a combination of a proper diet and exercises that run all over the body. [one]

2nd
Do not starve. Too little food tells the body that it needs to store fat, so eat breakfast, eat healthy snacks and fresh food. Women should not consume less than 1,500 calories per day and men should not consume less than 1,700 calories per day. [2nd]
3
You should focus on more than diet and exercise. Although these are the main elements of weight loss, sleep and stress also play an important role in reducing belly fat. Low sleep and high stress lead to the production of cortisol hormone, which provides fat storage around the waist.
4
Based on nutrition, purifying diets and diets that contain only liquid. Purifiers are often effective when combined with a healthy diet, while liquid diets cannot give you the nutrients you need to lose weight. Diet; increase the proportion of fresh produce, lean proteins and whole grains.
5
Being in constant expectation of weight loss. If you stick to your weight loss routine, you will see that your waist has more thinning in the first 2 weeks than in the following weeks. If you have at least 7 kilos more than your ideal weight, you will definitely get a visible result in the first 2 weeks, and then the thinning of the waist slows down a bit. [3]
6
Remember that not all fats in the body are the same. The oils stored around the internal organs are called visceral oils and these types of oils; Increases the risk of diabetes, heart disease and cancer. Scientists say that the fat stored in the thigh buttocks and arms is healthier than “beer belly”. [4]

Section 2
Nutrition for Melting the Belly

one
Consume more protein. The proteins you will consume are ideally; egg whites, fish, chicken and lean or very low-fat red meat. Protein digestion requires more energy than other nutrients, and protein consumption leads to muscle formation.
Helps to burn fat, build muscle. It speeds up the metabolism, and as the muscles become stronger, the body begins to burn more fat. Remember this when you plan your exercise.
2nd
Feed the right food. Feed on white bread, pasta, fatty meat and sugar instead of fruits and vegetables. As long as 1/2 to 2/3 of the ingredients are vegetables, the plate may be larger and larger than before.
3
Go shopping every Sunday. You should do most of your shopping around the grocery store. Try to get as many different colors as possible. Buy only whole grains, fruits, vegetables and lean protein foods for 2 weeks.
4
Add low-fat dairy products to your diet. Consuming yogurt, low-fat milk and low-fat cheese, which is rich in protein, makes you feel full and leads to a reduction in the level of calcitriol, the hormone that stores fat. Try to consume at least 175 grams of yogurt per day. But even if you eat fruit yogurt, prefer sugar-free or low-sugar ones.
5
Instead of processed cereals, prefer whole grains. Still, instead of just buying a whole wheat bread; it is better to consume kinoa, oatmeal, apples, bananas, flax seeds or wild rice. These fiber sources facilitate digestion, cleans the digestive tract and help burn fat.
6
Choose your diet well. For the next few weeks, try to select the foods in your diet from monounsaturated fats. These oils; hazelnut oil, olive oil, flax seeds and avocado.
Choose snacks rich in whole grain, protein and monounsaturated fat. For example; a protein smoothie made with yogurt, marzipan and oatmeal or a whole grain slice with peanut butter will keep you satiated for a long time and offer you the nutrients you need.

Section 3
Fat Burning Exercises

one
Try to do tough exercises. When it comes to fat burning, not every exercise has the same effect on the body. During the next 2 weeks, perform easy and moderate exercises; Try to do relatively heavy training such as running, swimming, cycling and rowing.

2nd
Do power training 6 times in the next 2 weeks. This corresponds to strength training 3 times a week. Start with 1.5 to 2.5 kg dumbbells and increase to 3-4 pounds if you can.
If you don't know the proper posture when doing the movement, you can choose machines instead of dumbbells.
Always tighten the abdominal muscles when exercising. Avoid removing the hump or bending your waist. Tightening the abdominal muscles will help you build abdominal muscles and shape your abdomen.
Continue weight lifting for at least 30 minutes at a time.
You can start with simple and well-known exercises such as dumbbells, push-ups, dumbbells, overhead dumbbells, fly movements, chest press.
Practice your training in 3 groups of 8 to 10 exercises. You should use enough weights to exercise your muscles and have a rest after each exercise.

3
Perform high intensity interval training (HIIT). For example, during cardio, you can run for 30 seconds or 1 minute. Take 2 to 4 minutes between these launchers. Remember to do a 5-minute warm-up before the workouts and a 5-minute cool-down before finishing the workout.
You can even practice these HIIT exercises while walking. Every week, take 3 short and fast paced walks (alternatively, you can have occasional fast paced, normal speed walks) and walk twice a week at medium tempo. As a result, you will burn 3 to 5 times more belly fat. [5]
After continuing these exercises for 2 weeks, you can reduce your exercise time to 20 minutes and increase the speed of your sprint to continue to achieve similar results. [6]

4
Do cardio exercises for at least 30 minutes. Generally, carbohydrates are burned in the first 20 minutes, after which the reduction of fat stores begins. If you want to lose more weight, you can do this high-temp training for 45 minutes, 5 times a week for 2 weeks.

5
Try taking exercise classes. Pilates, bar exercises, fat burning trainings and some yoga styles; focuses on shaping the abdominal and back muscles. In addition to lifting weights, performing these specific exercises will make your muscles run better and help you burn more fat.

Tips

You can consult your doctor before starting diet and exercise. If you have any chronic illness or joint problems, try to do the appropriate exercises. The doctor may ask you to do so in consultation with a physiotherapist to get rid of harmful exercises, or ask a nutritionist for the diet.
Don't forget to drink plenty of water. Drinking water fills the stomach and evokes a feeling of fullness.
Detox juice; It helps to get rid of the excess in the abdomen, arms and legs. Detox juice; lemon, orange, kiwi and citrus fruits.
Exercise for 60-70 minutes a day and be careful not to get dehydrated. After a 5-minute warm-up, you can do your exercises by slowly jogging and increasing your heart rhythm. Afterwards, continue with a 60-minute exercise to maintain heart rhythm. You can do 2-3 different exercises. End your exercise to reduce your heart rate slowly, while reducing the tempo at once, finish by cooling for 5 minutes.
Try to exercise after meals. This could be a slow jog around the house. Also try to reduce the amount of carbohydrates in your diet.
Try not to eat snacks between the main meals. Still, if you eat something, you prefer healthy things. For example, apple and peanut butter can be good snacks. You can also create a delicious and nutritious snack by mixing oats, strawberries and lean yogurt.
With a skipping rope, you burn 10 calories in a minute. If you skip the rope for half an hour or 20 minutes, you can burn about 200-500 calories and skip the rope for 1 hour and burn 1000 calories.

Things You Need

Whole grain fiber foods
Fat-free proteins
Monounsaturated fat-containing foods
Fresh products
Weights / Exercise Equipment


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Fat and Metabolism

HOW THE BODY FAT BURNS - The Science of Weight Loss

Generally, the logic of the public “If you eat less you lose weight if you eat more al logic is accepted. Sometimes this is true, but often wrong. Even if the word y eat fat “is partially true, we cannot fully accept it. Irsak If we work the abdominal muscle, the abdominal fat will melt ”” Yeah, that's not exactly true.
Now we're going to tell you about the science of oil destruction.

If you want to lose weight, wear more fit clothes, you must burn fat. The body needs to enter an energy need according to the current body mass in order to break down the fat. When a cell needs energy, a complex chemical process converts oil from fat cells to a usable energy source.

Oil demolition process:
Body fat stores adipose tissue - made from fat cells - as triglycerides. This structure is not immediately available for energy. When the body needs energy, an enzyme called hormone-sensitive lipase in this tissue breaks down triglycerides, helping fatty acids and glycerol to enter the bloodstream.

Cells in need of energy absorb these compounds and convert them into usable fuel, plus carbon dioxide and water.
This explains why you cannot “reduce ağı the fat in a specific area with exercise focused on that point only.
Fat cells all over your body respond to an energy deficit.

So where does the burned fat go?
The oil forms carbon hydrogen and oxygen. When triglycerides are broken down into glycerol and fatty acids, carbon dioxide and water are formed.
As fat cells close to fat, their volume shrinks but does not disappear completely. If you break the diet and get more energy than you will spend, fat cells begin to store fat again.

What are we burning other than fat
Fat provides high levels of energy to the body but cannot meet all energy needs. The brain needs red blood cells and nerve cells to work.
450 grams of body fat averages 3,500 calories.
If you do not exercise, approximately 25% of the weight you lose is lean body mass.

Increasing fat loss
Performing exercises that run all muscle groups twice a week can send your body the signal that those muscles are necessary for the body.

One of the most important issues is nutrition.
You should get enough calories, enough carbohydrates and enough protein. Random and unconsciously done, carbohydrate over-reduced diets usually do not give good results in the long run.Because the body needs carbohydrates.


The biggest mistake - hurry up

A person who starts diet and sports can take the wrong steps to get quick results. A low-calorie or unbalanced diet, extreme sports and stress can make the body worse than before.
First of all, accept that your body is unique and do not compare yourself to others.
Remind yourself that the important thing is to lose weight, not speed.


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What is the secret of losing weight from fat?

We all strive to lose weight, we are happy when we lose weight, but we can not reach the image we want. The most important reason for this is that our weight is not fat. We can also experience muscle loss when fat is not lost.

You're weighing, you're losing weight. However, if you do not thin your body size or narrow your body as you want, there is something wrong.

Unconscious and uncontrolled weight loss can cause your muscles to melt. As a result, you experience joint problems. Your knee pain increases and your quality of life decreases.

Proper weight loss happens with a decrease in body fat.

As your muscle mass decreases, your fat burning capacity decreases. As a result, fat loss , adequate and balanced diet and regular sports will occur with.

Let's come to the expert dietician Çağatay Köşkeroğlu's secrets for weight loss from the fat I read;

Consume Vegetable Oils

Besin Nutrients we call vegetable oils: oils such as walnuts, almonds, hazelnuts, olives, coconut oil, avocado oil have many benefits. Since the digestion of these nutrients takes place in a long time, it will keep satiety and consumption of vegetable oils will accelerate the fat burning in the body. The amount of these nutrients should vary from person to person. Excessive consumption of these nutrients to accelerate fat burning will cause fat in the body. It should not be forgotten that even if the world's healthiest food is consumed in large quantities, it will be stored as fat in the body.

By preparing dishes in olive oil, avocado oil or coconut oil, we can increase the consumption of olive oil by eating olives for breakfast and walnuts, almonds and hazelnuts for meals. ”

Consume Complex Carbohydrate

“If you consume carbohydrates (honey, jam, marmalade, sugar), which we call simple carbohydrates, the sugar level will increase suddenly and insulin secretion will increase. When insulin secretion increases in the body, fat will occur. Therefore, if you prefer carbohydrates (oats, quinoa, lentils, wholegrain bulgur), which we call as complex carbohydrates, it will increase the sugar level more slowly and will ensure a more balanced insulin release. This will both reduce your stay longer and the body's fat.
By eating oats instead of white bread at breakfast, we can meet our carbohydrate needs from foods such as kinoa, lentils, whole wheat bulgur by leaving sugar use in beverages and at lunch and dinner. ”

Consume Adequate Caffeine

“Adequate caffeine consumption will accelerate fat burning in the body. The average amount of caffeine a person should take is 300 mg per day. This means that we can consume 2-3 cups of coffee and 6-7 cups of tea. High levels of caffeine consumed to accelerate fat burning can cause side effects such as increased blood pressure, heart palpitations, increased urine volume, decreased body water and cracked body. Pregnants, blood pressure, stomach, migraine, such as those with discomfort should pay attention to the consumption of caffeine, the amount of these foods should be consulted with experts.

You can take caffeine by eating milk coffee or tea during the day. For those who are tired and dormant during the day, caffeine consumption will increase your energy and speed up fat burning. ”


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