How to stimulate your louse metabolismr lose weight quickly without hunger or fatigue? We must of course eat a little less and differently… And associate this new eating behavior with the practice of physical activity.
1. I do physical activity every day
Move daily allows you to burn calories of course, but also, by building muscle mass, an increase basal metabolism: thus, the expenses of an organism at rest can vary from 200 to 600 calories depending on whether one is sedentary or active!
And, good news, according to a new study published in 2021 and conducted by a team of sports nutritionists, women tend to burn more fat when they exercise only men. The research, comprising two new academic studies led by the Center for Nutrition, Exercise & Metabolism of the University of Bath, analyzed the factors that most influenced the ability of individuals to burn body fat. For the first time, the results revealed that people who were in better physical shape, in all age groups, burned fat more efficiently during exercise. The second article took this step further by exploring the molecular factors of muscle and fat tissue. The researchers found that muscle proteins are involved in breaking down stored fats into fatty acids and the proteins involved in transporting these fatty acids were correlated with a greater ability to burn fat. “Our study found that women are generally more dependent on fat as a fuel source during exercise than men. This study allows us to explain why the fact of being a woman seems to confer a metabolic benefit to insulin sensitivity, an important marker of metabolic health, “said the lead author of the two papers, Ollie Chrzanowski-Smith of the University of Bath.
Yes, but how do you maintain your physical shape every day when you are sedentary? The rule of thumb is to walk, ideally 10,000 steps per day, or 6-8 km. By multiplying the opportunities to move (going to work or shopping on foot, taking the stairs rather than the elevator …), we get there easily. To motivate yourself and know if you are doing enough, the ideal is to buy a connected watch that keeps track of everything.
2. I split my physical efforts
The secret to burning as much fat as possible is the high intensity interval workouts or HIIT (High-intensity interval training). This consists, over a total duration of short session (30 minutes maximum), alternating short periods of very intense efforts (sprints, squats, pumps…) with short recovery times (the ratio between effort and recovery is generally 2 to 1).
The advantage of these training: they are adaptable to all levels and to a large number of disciplines (running, swimming, cycling, weight training, etc.). The reason for this efficiency is that the caloric expenditure is important during the effort than the recovery: the more intense an exercise, the more energy the body deploys during (to perform it) and after (to “repair” itself).
3. I program mini-fires
It can happen that the body puts itself in resistance if we reduce too much its caloric intake. In this case, the correct strategy is to to fast for a short period, for 16 to 20 hours: this would allow boost the mobilization of fat reserves by blocking the production of an antithyroid hormone, T3, which the body secretes to protect against weight loss.
Once a week, we either skip dinner (we eat again the next morning), either breakfast (we eat again for lunch), and we hydrate well (water, tea, herbal tea, vegetable broth).
4. I discover chicory
Rich in inulin, the fibers of the ground root of this plant are said to help reduce the levels of glucose and blood lipids. One can substitute it for coffee or, better, combine the two, so as to combine the slimming actions of inulin and caffeine.
5. I spice up my plate
Fresh or in powder, the piment takes its spiciness from the capsaicin, which, by stimulating the production of adrenaline and norepinephrine, helps to burn stored sugars and fat. Cayenne pepper, Tabasco, paprika … we choose according to our tastes and digestive tolerance.
6. I drink tea and / or coffee
Thanks, among other things, to the caffeine that they contain, they slightly increase the basal metabolism, that is to say the expenditure of the body at rest, and activate the burning of fats. For coffee, we opt for long, and for tea, we favor green. In both cases, we limit ourselves to 3 large cups a day, preferably before 3 p.m.
Also read: Does tea only have health benefits?
7. I eat a light dinner once a week
We cook a piece of meat for 2 hours in a pot of water with a bouquet garni, remove it, and cook various vegetables in this broth (leeks, cabbage, carrots, celery, etc.). Drain them well, add chopped parsley and chives. Satisfying, ultralight, and super draining!
8. I lift loads
Muscles are large consumers of energy: a person with good muscle tone burns more than a sedentary, including at rest. The problem is thatas we age, muscle mass decreases naturally.
To maintain and develop it, it is best to practice weight training with moderate weights and/or to favor exercises which mobilize in force a maximum of muscle groups (sheathing, pulling …). Contrary to popular belief, this does not promote the “bodybuilder” way of inflating!