How To Speed Up Fat Loss With Healthy Diet
Eating little does not help in losing weight effectively and staying slim permanently – on the contrary!
A balanced, healthy diet combined with exercise is a prerequisite for fat loss.
We reveal how fat burning works, why starving yourself is not the solution, and which tricks will instead help you to boost your metabolism.
How Does Fat Loss Work?
You supply these to your body in the form of proteins, carbohydrates, and fats.
First of all, your body gets the energy it needs from food. If the kilocalories are exhausted, the body’s own fat cells are tapped.
In order to lose weight effectively, you have to go into a calorie deficit – in other words, burn more calories than you get from food.
Basal metabolic rate calculator: calculate your energy requirement
- your gender
- Your age
- Your weight
- Your size
What Inhibits Fat Loss?
If you want to save calories in order to draw energy from those unloved love handles, you might think that starvation is the simplest solution. Not even close!
When the body gets the signal that it is in some kind of famine, it shuts down its metabolism. Your organism slows down all important fat-burning processes and even breaks down muscle mass because only there it gains important nutrients such as amino acids.
A nutrient-rich diet and plenty of exercises are therefore important so that the metabolism remains active and fat has no chance.
7 Tricks To Speed Up Fat Loss
Functioning fat metabolism is the be-all and end-all of getting rid of extra pounds. These simple tricks can help get it started:
Get Started In The Morning
With an energy kick for breakfast – for example, porridge (70 porridge recipes) – the metabolism is properly fired. According to an American study, people who consume 22 to 55 percent of their daily calories in the morning are less likely to have weight problems.
In the meantime, however, the advantages of intermittent fasting for weight loss have been documented (book tip: intermittent fasting for beginners). If you discover intermittent fasting for yourself and eat your first meal of the day at noon, you should drink a large glass of water in the morning.
Adequate protein intake is essential for building muscle mass.
If you consume 1.5 to 2 times your body weight in grams of protein every day and do strength training at the same time, you can increase fat burning by up to 35 percent.
Protein-rich foods include lean meat, fish, dairy products, eggs, nuts, and legumes.
In the picture gallery: The 10 best protein foods
Fiber helps the body absorb important nutrients. In addition, they keep the blood sugar level constant, so that you are protected from sudden cravings.
Plus: you eat less! lower the energy density per meal because they increase the volume of food on the plate in a low-calorie.
A study published in the ‘Biophysical Journal’ shows that capsaicin – an active ingredient that is responsible for the spiciness of chilies – strengthens the vegetative nervous system and stimulates the metabolism.
As a topping on pizza or pasta dishes, you can easily integrate the slimming product into your daily nutrition plan in the form of chili flakes or paprika powder.
Scientists announced in the journal ‘Environmental Health’ that chemicals have a bad effect on our metabolism and slow down the body’s combustion process.
These results in a clear recommendation to purchase fruit and vegetables from organic farming because significantly fewer pesticides are used here.
So buy as fresh, unprocessed food from the region as possible and avoid finished products.
- Avoid Iron Deficiency
Iron is necessary for oxygen delivery to the muscles. If there is an iron deficiency, symptoms such as dizziness, headache, and fatigue occur.
Iron from animal foods is better absorbed by the body than iron from plants. Vegetarians should therefore pay attention to a specific iron-rich diet and especially include legumes such as beans and lentils in their diet. Iron can also be supplemented in tablet form. Tip: It is best to have a doctor check whether there is really an iron deficiency.
- Sleep Well
A study by the Swedish University of Uppsala, which was published in the journal ‘Science Advances’, shows that lack of sleep can make you fat.
Even a sleepless night can mess up the energy balance and lead to accumulated fat deposits in the abdominal area. This visceral fat envelops the internal organs and is particularly stubborn.
High good sleep and little stress are one of the most important levers for a slimline.