5 Principles Of Waist Reduction
In order to have a slim waist, you need to master the 5 basic principles to boost metabolism and burn fat. Each rule has been applied by both men and women and they have succeeded in reducing round 2 measurements.
Principle 1: Breakfast
Breakfast is like burning a fire of metabolism so never skip breakfast and try to eat something within 90 minutes after waking up.
According to Leslie Bonci, a dietician and chief nutritionist at the University of Pittsburgh Medical School, "Not having breakfast can reduce your metabolic rate by up to 10%."
When not having breakfast, the time of fasting lasts 15-20 hours (from after dinner)
Research shows that people who skip breakfast have a tendency to replace their daily calorie intake with junk food, and they're often too hungry to eat too much at lunch or dinner.
So even in a hurry, have some breakfast and some fruit
Principle 2: Exercise smart
Many studies have shown that diet alone will not promote weight loss.
Weight loss cannot be maintained without regular exercise.
It is important that you do exercise 3-4 times a week and participate in intense exercise science 2-3 times.
The combination of muscle movement (walking, jogging, cycling ...) has a strong effect on reducing belly fat.
New research shows that pausing exercises (short, high-intensity exercises interspersed with slow workouts) burn fat and improve physique faster than long, long-term exercises, always at a low level
A break in exercise will help the body release calories. Researchers at the Department of Health and Nutrition at Guelph University in Canada say cycling exercises should be done daily for 2 weeks. Apply alternating exercises.
In 4 minutes, use up to 90% of your strength to pedal, then about 2 minutes to slow down. Researcher Jason Talanian found that fats were consumed more during breaks between workouts, while increasing an enzyme in the muscles that could burn fat.
The third rule: Eat 4-6 times a day
Eat three meals and one or two snacks daily to help keep your metabolism running.
A study in the American Journal of Epidemiology found that people who regularly eat are at half the risk of becoming overweight compared to those who eat only 3 or fewer times a day.
Keeping your calorie intake regular throughout the day by eating something every 3 hours will maintain blood sugar and even control insulin levels, helping your body not to "keep" a lot of calories.
as well as fat.
You can apply the following eating schedule:
6:30: Have breakfast
10:00: Have a snack
20:30: Snack (may or may not be)
Prepare your own food so you don't get caught in fast food restaurants. That way you have better control over the ingredients in the dish because fast food tends to be high in calories, carbohydrates, sodium, and fat.
Principle 4: Reduce carbohydrates, increase Protein
Foods such as cakes, cakes, candy, soda, juice, white bread, pasta, potatoes, sugary breakfast cereals, and anything with high-quality corn sauces should be removed. High fructose, such as spaghetti sauce.
All of these foods contain fast-absorbing carbohydrates. They cause a spike in blood sugar, stimulating cravings, and fat is often retained in the abdomen.
Lots of studies show that limiting carbohydrates helps your body burn fat.
If you're not sure about a product, just check the ingredient list: Ignore sugar-containing foods that are often listed like cane sugar, high fructose corn syrup, or cane and refined syrup flour.
Fiber combines with other foods to help push calories out of the body. In addition, because it slows down the rate of digestion, it will help you feel fuller longer and reduce cravings more, especially sugary foods.
In addition to fiber, some protein and fat should be eaten at every meal because fat is saturated and causes anorexia. It adds a taste of food, and it makes you feel like you've eaten too much.
Protein is your strongest ally in the battle against oversized deaths because:
- Protein fills faster and digestes longer.
- The body must mobilize more energy to digest protein than sugar or flour or fat.
Protein accelerates muscle growth and promotes rapid post-exercise recovery by rebuilding suppressed muscle fibers.
Principle 5: Avoid alcohol
If you like a beer or a strong glass of wine on the weekend, you should give up this habit. Not using alcohol will give you a good start to losing weight and have an ideal waistline.. . Dịch vụ: Thiết kế website, quảng cáo google, đăng ký website bộ công thương uy tín
- Creating a good habit before going to bed will help you have a more comprehensive health and avoid many risks of diseases, in addition to giving you a deep and comfortable sleep. SucKhoe9.Com introduces some healthy bedtime habits for you. Bedtime habits are good for health ...Body age young or old according to experts can be predicted through what you eat, drink, daily activities. Many people think that when you are young, you do not need to worry about aging problems of your body. Some even say that when you turn the age of "hash", you ...Bad habit of forgetting to wash your hands when going to the kitchen Hand washing is essential in getting started in the kitchen for cooking. Washing your hands not clean or forgetting to wash your hands will have a huge impact on your health. Because then the food can be contaminated, ...For health care and protection, the motto of prevention is better than cure is always correct in all cases, you will have a good health, high resistance, an effective immune system if any. A good sense of prevention is also the foundation for you to constantly improve your quality of life and ...Wisdom penis cancer is a common disease, but its dangers are not small. The quick prevention and early treatment will prevent the disease from spreading and is safe for the health of men. Here's how to prevent and treat penile cancer. How to prevent penile cancer: - Vaccination against HPV type ...Breakfast is essential for everyone, providing energy for activities during the day. Also, overnight, your body needs nutrients and food to work back to normal. Waking up in the morning can be difficult for many people, especially those accustomed to working overtime or working late into the ...While many people are in need of weight loss, there are a large number of women who want to gain weight by all means. When hearing the story "want to gain weight", many women will certainly say: "easy". However, for those who are overweight, how easy this is, for those who ...As humans, we all want to live long, sometimes even want life to be eternal. But we ourselves cannot deny the law of creation. So to live longer, we must first have health. Healthy people will have a long life expectancy. So what must we do to have good health? The following 10 methods will help ...Health is the best valuable thing of human. This is especially true for those who are preparing to build a nest. But how to be in good health when you have to deal with a ton of work? Very simple. (SKDS) - Health is the most precious human capital. This is especially true for those who are ...Summer with hot weather easily makes people feel thirsty and cool ice glasses are always attractive. However, drinking ice on a regular basis is not good for your health and it doesn't really relieve your thirst. So how to get into the habit of drinking water properly in hot season. Drink warm ...