Exercise has many advantages. Psychologically, it helps you feel better because it releases endorphins, relieves tension, reduces stress and helps you sleep better. It’s also a very healthy alternative and an option that we should all realize.
However, many people, as well as wanting a healthy life, aim to improve their figure. Even if you shouldn’t be obsessed with exercise, who doesn’t like to look good?
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Increasing metabolism, the key to losing weight
Exercise is the key to burning calories, but so is nutrition and psychological aspects. Did you know that one of the keys to losing weight is to increase our metabolism to burn more calories?
If you are over 30 years old, you may have noticed that with age it costs more and more to burn those “kilos” that remain. This is because the metabolism slows down over the years, something completely natural and biological.
Now, our habits and the way we eat or train also have a positive or negative effect on the acceleration of our metabolism. That is why you need to know some keys if your goal is to reduce the percentage of body fat.
How to increase your metabolism
But what are these keys? How can you increase your metabolism? Below you can find a number of behaviors and habits that will help you.
Don’t forget breakfast
Some people decide not to have breakfast or to have some breakfast thinking that in this way they will lose weight. This is totally wrong, as breakfast is perhaps the most important meal of the day.
Research has shown that people who eat a good breakfast consume more calories during the day. According to Barbara Rolls, professor of nutrition at Penn State University and author of The Volumetrics Weight-Control Plan, “Our bodies slow down while we sleep, and don’t accelerate again until we eat something. To increase your metabolism, simply eat 300 to 400 calories for breakfast.
There are individuals who believe that the ideal way to lose weight is to do cardio, so you omit the weight training. Thinking like that is a mistake, because weight training accelerates your metabolism.
This acceleration of metabolism not only occurs at the end of the session, but, creating muscles, increases the basal metabolic rate, which is the energy expenditure that our body makes when we are at rest. If you don’t know much about nutrition or sports training, do you wonder what this means for the basal metabolic rate? Quite simply, the muscle burns more calories even when you are resting and not exercising.
Exercise is a good alternative to increase the basal metabolic rate. As we said in the previous point, many individuals think that just running will burn more fat. While it is true that when we run at moderate intensity for a long time we will burn more fat, periodic training will burn more calories.
To increase the basal metabolic rate you can try to run intervals, with short periods of time in which you do a sprint (about 80-90% of your maximum heart rate). Ideally, run at low or moderate intensity (50-60% of your maximum heart rate) for 2 minutes and then sprint for 30 seconds. You can run this sequence 10 to 15 times (although you should always adapt it to your fitness level). This will create an imbalance in your body that will allow you to burn more calories in the next 24 hours, even if you are resting.
Training on an empty stomach
It is true that I commented that it is necessary to have breakfast, because after hours of sleep, until you ingest the metabolism does not activate again. However, you can train on an empty stomach to activate your metabolism and accelerate the process of burning fat.
The purpose of training on an empty stomach is to reduce the reserves of glucose or glycogen to burn fat during exercise. If you opt for this option, you must be well hydrated and eat after training, otherwise you may end up very tired during the day.
Take care of your fat
Fat is essential to the body, so it should be consumed sparingly. According to research by Italian scientists published in the Journal of Clinical Endocrinology and Metabolism, more calories are burned by eating low-fat foods.
Foods rich in fat have more calories, and other macronutrients such as carbohydrates produce higher thermogenesis, that is, they use more calories to burn food. In particular, the thermogenesis of fats is 3%, while that of carbohydrates is 7%.