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30 nutrients that help burn fat

Sweet potato It is a source of beta-keraton, a powerful antioxidant and fights fat storage.
1/30

Eggs We have been cleared of the eggs that we have been avoiding for years as a result of high cholesterol levels, and it turned out that a few eggs a day have no harm. Thanks to its high protein value, it helps to burn fat and thanks to the vitamin B12 it contains, it accelerates fat destruction.
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Oily fish Oily fish such as salmon are among the richest omega 3 foods. Omega 3 is a real friend for those who want to burn fat. Must be on your table
3/30

Grapefruit Grapefruit that accelerates metabolism, balances insulin level and cuts the appetite is a candidate to become the favorite fruit of the regimen with these properties.
4/30

Oats The rich oats are our head crown for prolonging the sense of satiety and fighting cholesterol. Of course, we are not talking about sugary versions, but all natural and non-additive ingredients.
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Olive Oil Olive oil, which has a high rate of unsaturated fat, helps to burn fat and prevent sudden hunger crises.
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Peanut butter An amazing nutrient that will help you burn fat if you eat more than 3 spoons a day. Unless it's sugar-free.
7/30

Almonds and other dried fruits Dried fruits such as almonds, hazelnuts and walnuts will help to close your appetite. But try not to consume more than a handful a day!
8/30

Beans and other pulses Because of their low-calorie, high-fiber, high-protein, pulses are the mainstay of fat-burning foods.
9/30

Spinach and other green vegetables Similar to pulses, green vegetables are low-calorie and fiber-rich foods. Among the greens you will be your friend are broccoli, lettuce, arugula and cress.
10/30

Dairy products Milk and dairy products are the richest nutrients of calcium, a fat-burning substance. Not very oily species can be consumed in abundance.
11/30

Turkey, poultry and similar lean meats Because digesting protein requires more energy than digesting carbohydrates, proteins are automatically included in more fat-burning foods! Moreover, proteins provide a feeling of satiety for longer.
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Unprocessed cereals Whole grain products keep your insulin level in balance, preventing fat storage. However, we should say that you cannot get the same benefit from products that are introduced as whole grains and contain high amounts of sugar (such as breakfast cereals).
13/30

Fruits Fructose contains high amounts of fruit, which may make weight loss difficult. However, the calories you need to spend for digestion, some fruits that are more than the calories they contain is OK! For example, apples, apricots, peaches and pears.
14/30

Coconut oil The medium-chain triglyceride contained in it is a type of fat that our body prefers to use for energy rather than storage, which may prevent you from gaining weight. In general, no wonder of olive oil, but if you want to make a change from time to time, we recommend coconut oil!
15/30

Raspberries and other red fruits Red fruits provide a feeling of satiety for a long time thanks to the fibers and pectin they contain. However, high amounts of sugar should not be eaten more than a handful per day for their contents.
16/30

Green tea Catechin in green tea facilitates fat burning, accelerates metabolism, and increases the liver's fat burning rate. All you have to do is drink 4-6 cups of green tea a day!
17/30

Vinegar The benefits of vinegar are both speeding up metabolism and balancing blood sugar and preventing fat storage.
18/30

Coffee Caffeine has an accelerating metabolism, but if you want to lose weight, you should stay away from creamy, milked, sugared coffees!
19/30

Lentils The iron-rich lentil family has an accelerating effect on metabolism.
20/30

Hot pepper The substance called capsaicin in hot pepper, which causes a burning sensation, helps the body burn more calories.
21/30

Brussels sprouts Vegetables such as brussels sprouts, broccoli, cauliflower and cabbage contain a substance called sulforafen, which releases fat-burning enzymes.
22/30

Avocado Perhaps you don't like this strange fruit, your friend in fat burning.
23/30

'Chia' seeds The Chia seeds, which come from the Mint family and do not have a unique taste, do not stop counting. Rich in fiber, protein, magnesium and Omega-3 fats, the seeds of this miracle plant accelerate metabolism and release glucagon from hormones that help the body burn fat.
24/30

Oysters are low in calories and rich in zinc, which helps to reduce appetite. It is probably among those you will consume at least from the list of foods, but it is still worth knowing!
25/30

Cinnamon Cinnamon, insulin balance is one of the miraculous nutrients.
26/30

Garlic You know that garlic is a powerful antioxidant. One of the numerous benefits is lowering cortisol levels in the body (cortisol, a hormone that causes your meals to be stored as fat in the abdomen).
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Red wine An antioxidant called resveratrol in grape peel helps to prevent the growth of fat cells. However, if you need an excuse not to eat grapes, but to drink wine, the calcium pyruvate in red wine makes the fat cells spend more energy.
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Watermelon Watermelon will give you a feeling of satiety because of the high water content it contains and will prevent you from eating more.
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Water Drinking a large glass of water helps to speed up your metabolism by 30%! If you want to lose weight, you should drink at least 2 liters of water a day. Water will also eliminate the feeling of thirst, which you can mix with hunger, so that your desire to eat will pass.


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Making Muscle and Burning Fat at the Same Time

Most of us target a shaped, low-fat and muscular physics. Bodybuilders and fitness athletes usually want this. But in the course of this fatification, our abdominal muscles disappeared while gaining strength and increasing mass. So now is the time to get rid of fat and get a fit-only appearance - but this time it will be different for you.

Are you sometimes confused about the maintenance of the mass you gain during your diet? Is it difficult to gain weight and for a more muscular body you have to fight for every weight muscle and you may be afraid of losing calories. More calories mean more mass and less calories mean less fat - one or the other - are we wrong?

The old question that has been discussed for years; Is it also possible to burn fat and increase muscle mass? There are so many ideas from experts to practitioners that it is really hard to reach the truth. Many will tell you that you need to choose between them to achieve optimal success, and it is an empty job to try both at the same time. So let's go, let's reduce calories, let's make concessions for better abdominal muscles and shape. No, you can do better than that!

You must implement a concise action plan to reach your highest potential. The rules and plan here will not only help you maintain your muscles, but will also help you build muscle while burning fats in your body. With some planning, discipline and hard work, these can be achieved.

Accurate Amounts

The most important principle in this plan is to eat macro foods (protein, carbohydrates and fats) in the right amounts. By manipulating these foods and following these rules, you will soon reach your goals. Your diet is very important, but you cannot achieve your ultimate goal without following these principles.

Protein : As the main source of muscle building, protein is essential for your muscle building strategy. You should take 1-1.5 grams of protein for every 450 grams of your body weight (this is around 180-270 grams for a 81-pound one). This will ensure that your muscles receive the right dose of amino acids to protect and build muscle tissue. Some of the main sources of protein are chicken, lean steak, fish, turkey, minced meat, eggs, cottage cheese, yogurt and protein powders .

Carbohydrates : Carbohydrates are a great source of muscle preservation. These specific macronutrients will be manipulated as the diet plan continues and will play an important role in its success and therefore play an important role in your regular intake. Mainly you should have intake of complex carbohydrates and fiber. Their sources include brown rice, Indian rice, sweet potatoes, wheat bread, oat pastries, vegetables, some fruits and Ezekiel products.

Oils : Do not dispose of healthy oil. Some fats are essential to maintain hormones such as testosterone, to increase fat burning and to help energy levels. Healthy fats will be used in place of carbohydrates to keep sugar levels constant on certain days and to help you feel satiety. Good sources of oil include avocados, walnuts, almonds, olive oil, natural hazelnut paste, egg whites and sunflower seeds.

Burn the oven!

Now let's see how we can apply these macro foods and manipulate them to create more power and mass while melting the accumulated fats. Protein levels will remain the same throughout the plan process. You will need a steady stream of amino acids to feed the muscles for repairs and recoveries.

Start by testing one gram for every pound of your body weight, that is, 450 grams and evaluate your progress. If you lose your form, try 1.25 or 1.5 grams per 450 grams and reconsider. This should be the highest point you can reach in the protein - the remaining remains in the manipulation of carbohydrates and fat. Allow approximately four weeks for each change in protein content before reassessment.

The interesting part is this. You will now begin to manipulate the carbohydrate in such a way that the body will use its fat tanks for fuel. You will have high, medium and low consumption days. You will receive low carb in two to four days, followed by average and high days. On low days, your body will burn fat for fuel and will retain muscles as long as protein intake is high. You will have a normal carbohydrate day and another high carbohydrate day before you dehydrate your body during the process of taking low carbohydrates for days (too long may cause low testosterone levels and metabolic slowdown).

It will send fuel to the muscles, accelerate your metabolism and burn without keeping fat in the body. Carbohydrate intake should be 0.5 for every 450 grams of body weight on low days (180 pounds, about 90 grams for one 81 kilos), 1.5 grams (270 grams) per 450 grams on average days, and 2.25 grams per 450 grams on high days.

Fat intake should be around 0.25 for every 450 grams of body weight or 20-30% of total calories. However, on days when carbohydrates should be low, it is wise to increase your healthy fat intake slightly. This ensures that your hormone levels remain healthy and balanced and provide enough energy for your heavy training.

On low carb days, just increase your fat intake by 50%. Remember that one gram of fat is twice the amount of calories in carbohydrates, so this is a very important point. For example, if you've had half an avocado in your salad, now on low carb days ... you'll eat avocado.

fat burning3

Muscle Building, Fat Burning Example Diet

Low Carbohydrate Days

Meal 1 - 3 eggs and 4 egg whites, half a cup of oatmeal (dry), a little cinnamon to taste, 1 spoon of natural peanut butter
Meal 2 - 2 spoons of whey protein or 1 cup of knead, 42 gr almonds.
Meal 3 - 200g meat, fish or chicken, green salad with 3 spoons of olive oil
Meal 4 (pre-workout) - half apple or banana, 1 spoon whey protein to mix in water.
Meal 5 (post-training) - 2 spoons of whey protein to mix in water.
Meal 6 - 200g meat, fish or chicken, broccoli, green peas or green salad and 1/2 avacado.

Average Carbohydrate Days

Meal 1 - 3 eggs and 4 egg white, 1 cup oatmeal (dry), a little cinnamon to taste, ½ spoon of natural peanut butter.
Meal 2 - 2 spoons of whey protein, 1 ounce almond, 1 apple or 1 glass of yogurt.
Meal 3 - 200g turkey and two slices of wheat bread and 1 spoon of light mayonnaise, 2 spoons of olive oil with green salad.
Meal 4 (before training) - 1 banana, 1 spoon whey protein to mix in water.
Meal 5 (post-training) - 2 scoops of whey protein, 12 ounces Gatorade to mix in water.
Meal 6 - 200g meat, fish or chicken, broccoli, green peas or green salad and ¼ avocado, 1 cup cooked Indian rice.

High Carbon Hydrated Days

Meal 1 - 3 eggs and 4 egg white, 1 ½ cup oatmeal (dry type), a little cinnamon to taste, ½ spoon of natural peanut butter.
Meal 2 - 2 spoons of whey protein or 1 yogurt, 1 ounce almond, 1 apple to mix in water.
Meal 3 - 200g fish, green salad with 2 spoons of olive oil, 1½ cup cooked Indian rice.
Meal 4 (pre-training) - 1 banana, 1 spoon whey protein to mix in water.
Meal 5 (post-training) - 2 scoops of whey protein, 12 ounces Gatorade to mix in water.
Meal 6 - 200g meat, fish or chicken, broccoli, green peas or green salad and ¼ avocado, 1 medium sweet potato.

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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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