Increase metabolic rate
Anti-belly nutrition << >> Exercise
To make it easier to lose weight, it is very helpful to increase your basal metabolic rate. The basal metabolic rate is the calorie consumption, which also occurs at complete rest.
An increase in basal metabolic rate helps to reduce both abdominal fat and subcutaneous fat tissue. The abdomen is thus fought inside and outside and of course also the other fat deposits.
With an increased basal metabolic rate, nutritional and exercise measures have a double positive effect because the daily basic calorie consumption is increased.
In order to increase the basal metabolic rate, one should turn several adjusting screws. This is the only way to achieve a pleasingly high basal metabolic rate.
The best effect can be achieved through muscle training, as this increases the energy-hungry muscles.
To a certain extent, regular training can even compensate for age-related muscle loss. As a result, you can eat almost as much beyond your forties as you did as a young person. Above all, however, it is easier to lose weight.
Strength training should be done two to three times a week to help muscles grow.
Differently than one might think with the topic removing, one must eat sufficiently, in order to increase the basal metabolic rate.
The basal metabolic rate decreases, among other things, because you don't eat enough. The body comes to the conclusion that a famine reigns by the reduced food and regulates the basal metabolic rate down.
It must therefore be made clear to the body that there is no famine and that it can consume energy without restriction.
Of course, this would work easiest if you ate a lot on a regular basis. But this would usually mean that overweight people would gain weight even faster than before. Therefore a lot of food is not a suitable solution.
Nevertheless, the body must get the signal that it is getting enough. This is not an easy task, but it can be solved.
First of all, you should definitely have breakfast every day. Because when you eat something in the morning, your body interprets it in such a way that today is a good day. It then increases the energy consumption. Breakfast does not have to be particularly sumptuous, you do not need to eat breakfast like a king. A simple snack is enough. This can be a piece of fruit, a small cereal or a piece of bread, depending on preference and hunger. However, a cup of coffee is not enough, it should be something nutritious.
Also, several days a week you should eat opulently, alternating with days that are rather lean. For example, you can spend three lush days with one or two narrow-gauge days in between.
On the lush days, however, one should not overeat unrestrainedly, but rather "normal" amounts. If you do a lot of endurance sports on this lush day, you can eat large amounts of carbohydrates, regardless of the amount of protein. However, it is better to avoid a lot of fat, even on the lush days.
On lean days you should eat low-calorie food and reduce fat and quickly digestible carbohydrates. Instead, however, you can eat plenty of proteins, vegetables and fruit.
Through the lush days, the body concludes that this is a good time. The basal metabolic rate is increased. The lean days ensure that one does not eat too much overall and therefore does not gain too much weight. The one or two lean days at a time are not so much renunciation at once that the body switches back to the low flame.
However, one should alternate the lush and lean days and not summarize them, because otherwise the body changes over and over again to emergency time, if too many lean days follow all at once.
If the basal metabolic rate is very low, the lush days can temporarily make you gain weight. The body is not used to getting enough food. But this changes as soon as the basal metabolic rate has increased.
So that the weight gain during the conversion is not too high, it is best to do a lot of sports during this time, both weight training and endurance sports.
Never again strict diets
Because strict diets are one of the main reasons for a reduced basal metabolic rate, it is very important never to follow a strict diet again.
Strict diets" in this respect mean diets in which you eat more than 500 kcal less per day than you consume. This applies to almost all diets below 1,200 kcal/day, unless you lie in bed all day.
With a new strict diet one sends signals to the body that a famine has broken out again. As a result, the metabolism is quickly reduced again and the basal metabolic rate is quickly reduced again. This takes place faster in a diet-trained body than if the body has not yet experienced such a "famine".
Also on chamfering cures one should do. Because also the total food withdrawal brings the body into the so-called hunger metabolism.
Only single days with very little or no food are allowed, because within one day the body does not switch to the economy mode.
Cooler ambient temperatures
Maintaining the body temperature consumes a considerable¬ part of the food energy, which is why the temperature plays an essential role in the basal metabolic rate.
Official basal metabolic rate measurements assume an ambient temperature of 28°C (82°F). In practice, in Central Europe such temperatures can normally only be reached with clothing or bedspreads.
However, there is a lot you can do for everyday energy consumption if you consider the ambient temperature.
For example, you can turn down the heating or put on thinner clothes. Then the body has to burn more energy to keep warm.
Exercising in cool air or water also helps to reduce energy consumption.
However, with all the energy consumption gained, care should also be taken not to cool down.
When exercising you should not cool down, because otherwise you risk cramps and strains.
When working on the computer or with a pen, you should remember that you need warm enough hands to write well.
Constant chills can also lead to neck and back cramps and even increase the susceptibility to infection.
Confrontation with a cooler environment should therefore be conducted with moderation.
Cold showers or alternating showers can help with hardening, as well as gradually lowering the room temperature.
Treat thyroid weakness
In a relatively large number of people from middle age, a weak thyroid gland contributes to the development of obesity. Women in particular are often affected (see previous pages).
It is therefore advisable to have the thyroid gland values checked by a doctor. If the actual thyroid hormones T3 and T4 are too low or the TSH is elevated, a specialist in endocrinology (hormone specialist) should be consulted and the thyroid treated.
This treatment is very important because slimming is unnecessarily difficult with a weak thyroid gland.
Anti-belly nutrition << >> Exercise