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Keys to a Fat Loss Diet
As most doctors and nutrition experts will tell you, the concept of “calories in, calories out” is fundamental to any type of weight loss. If you want to lose weight, you have to eat less energy than you are using. However, there are many other aspects to weight loss including hormone level, metabolism and proper micro-nutrient diet. All of these factors can affect the body’s caloric expenditure. In this article we will list some ways to increase the amount of energy the body uses every day and how to burn the calories through training.
Hormones are chemical messengers that send signals between cell groups through the bloodstream. The control center for hormones in mammals is the hypothalamus. The release of hormones depends on the signals received from the central nervous system. Hormones are made of proteins and act as a regulator for many functions in our body such as metabolism, libido and energy. The secretion and absorption of hormones is very important for the human body. However, as we age, hormone levels drop significantly. This is one of the reasons that the elderly have such a difficult time to maintain muscle mass and fat loss. Therefore, it is important to supplement with hormone support products such as DHEA. Studies show that supplementation with DHEA and similar compounds can significantly improve hormone levels in the body.
Metabolism is the sum of chemical reactions in the body. As a general rule, the more lean body mass a person has, the higher productivity he will have. BMR, or Basal Metabolic Rate, is a measure of how many calories a person burns each day if they are engaged in a completely sedentary lifestyle (eg sleeping.) The goal is to increase BMR, so more calories are burned. sleeping while resting. In addition to hormonal support, there are various ways to speed up heart production. Many fat loss products contain phytochemicals, non-food plant chemicals found in vegetables, such as green peppers, that have protective or disease-preventing properties and have also been shown to increase metabolism. open.
Caffeine is one of the mainstays of fat loss supplements. Caffeine stimulates the central nervous system and sometimes causes a slight increase in heart rate. This causes more calories to be used by the body. If you are sensitive to caffeine, look for a product with CLA, which has been shown to reduce body fat. CLA is conjugated linoleic acid, a fatty acid that has been shown to exhibit antioxidant properties and reduce body fat in animals. Most CLA supplements are derived from sunflower and other vegetable oils.
Another key to increasing energy production is to eat regularly throughout the day.
Regular caloric intake will increase BMR. However, make sure you don’t eat too much. If your BMR is 2000 calories per day, don’t eat more than that if you want to lose weight. Divide these calories between four or five meals a day. Another benefit to eating regularly is to keep blood sugar at normal levels throughout the day, keeping energy levels at constant levels without “crashing.” Eating every day will also help the body get the necessary nutrients to repair the body from the training you will be doing.
Finally, most people focus on macronutrients (fats, proteins, carbohydrates, and water), when eating. Obviously, getting the right combination of these essential nutrients is important. However, micronutrients, such as vitamins, minerals, fiber and antioxidants, are often neglected by people looking to lose weight. Eating the right micro-nutrients is key in maintaining a healthy lifestyle. Most people do not get essential vitamins and minerals, much less than the 40 grams of fiber recommended by the USDA Food Pyramid. Taking a good multivitamin along with eating the right types of foods (complex carbohydrates instead of sugar) is important in living a healthy lifestyle. See our list of daily health supplements for more ideas. Best overall multi formula
As for cardiovascular training, when fat loss is concerned, it is best to stick with high intensity interval training (HIIT). Interval training will involve walking at fast speeds on the treadmill (75% of maximum heart rate) and then reducing the speed to a very slow pace. Choose between intensities and you will see better results than walking or running at a constant pace, according to recent studies of the University of East Tennessee and Laval University. Also, try various forms of cardio such as jumping rope, swimming, boxing or whatever suits you best. Remember, if you are bored with the activity– change it. This will increase the chances that you are doing regular cardiovascular exercise.
A higher amount of lean body mass is necessary for increasing energy production. This means that weight training is an important part of any good weight loss program. Weight training increases protein synthesis in muscle tissue and can burn a lot of calories when done properly. Increased strength, muscle endurance, stress reduction and a general reduction in blood pressure are also some of the benefits from weight training. Make sure the training is done well and at a somewhat solid level. High energy + good nutrition = low fat. It can be a good investment to hire a personal trainer at your local gym to show you how to properly perform certain exercises. Be sure to stretch properly AFTER lifting and before hitting cardio. Warm muscles will show more flexibility and will reduce the possibility of injury when stretching. Also, your energy production in the muscles will decrease if you stretch too much before lifting. A quick pace on the cardio machines followed by a small burst of relaxation is enough to ensure a good weight training session. Full stretching and cardio should follow weight training. Stick to these diet and exercise guidelines and you’ll be on your way to losing excess body fat and living a healthy, long life.
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