Speeding up your metabolism is the holy grail of weight loss. But how quick your body burns calories depends upon several things:
Strength training
The metabolic rate is higher in people with more muscle. Every pound of muscle uses 6 calories a day, while each pound of fat burns about 2 calories daily. Which is why men burn more calories than women.
If you gain a lot of weight, the body starts to store your fat in unusual places. When the regular areas to store fat are full, the fat is deposited into the organs and around the heart. If you've too much belly fat, you might be more likely to get high BP, dementia, cardiovascular disease, type 2 diabetes, and certain cancers.
Diet dinner ideas
1. Fresh Fish
Grill:
3 oz fresh fish (salmon, tuna, halibut, etc.)
Saute:
11/3 cup zucchini in herbs
Serve with:
1 large salad
~ 1Tbs salad dressing of choice
Diet breakfast ideas
1. Breakfast Quesadilla
1 corn tortialla
1/4 cup black beans
1 egg (scrambled or fried)
1 oz cheese
1 Tbs avocado
Here is a list of some diet friendly foods. All of the foods must be fresh and consumed in their most natural form.
It's very difficult to adapt a diet to our daily life. A lot of diets do not work because they're too rigorous, radical, boring and/or severe. In addition, most people expect good results in just 1-2 weeks. Anxiety increases as a result of the efforts and sacrifices made and people become very fed up, and they give up.
Inactive lifestyle
Humans aren't designed to sit on a desk chair for 8 hours a day, staring at a PC screen. Anyways, that's what lots of us do. We've inactive desk jobs that do almost nothing to burn any calories. Those of us who can see the pluses and minuses try to compensate this by frequent and regular physical exercising, by going to fitness clubs and gyms, or by jogging early in the morning, in the evening or on the weekends, just to make your body sweat a little. However, a lot of people don't practice any sort of physical activity. Apart from burning calories from being active, a considerable number of people don't stimulate their muscles anyhow.
You might ask yourself why being overweight sets the stage for so many different health issues? Being overweight isn't just a cosmetic issues. It's an enormous mental weight (both physically and biochemically) for the body.
DIET
The most important guidelines:
1. Soup with Spinach - 265 calories (Vegetarian)
Light soup (any kind with 100 calories or less) with 1 cup spinach microwaved into soup
Light string cheese
We all need a little inspiration every now and then. Whether you feel demotivated to diet or you just can't find the motivation to go running, here's some diet inspirational quotes in pictures to get you back on track.
A full list of weight loss friendly foods would be quite long. So I will only list some of the best diet foods:
Fish
Fish is very important part of every healthy diet. Fish and other seafood are rich in proteins, nutrients (such as vitamin D and selenium) and Omega-3 fatty acids. I recommend white fish for your diet. They are low in fat (white fish tends to be high in fat, but at lower levels than oily fish). White fish are: cod, plaice, halibut, haddock, pollack, dab, coley, red mullet, flounder, gurnard, tilapia.
To lose weight you will need to reduce your daily calorie intake. But how many calories do you need to lose weight?
To maintain weight, everybody needs a certain amount of calories. Look at the chart below how many calories you need based on your age and activity level.
Don't just diet - exercise to lose weight, too. Sport is a great way to lose weight. Here is a table with some common sport activities you can practice.
Training and Sport Activities
Continued from How to develop new eating habits
If you have already developed new eating habits following my tips in the previous article, you will have noticed that you lose a few pounds each week, but this won't last forever. At one point you will stop losing weight (it is related to the human brain, but I will explain this in another post). This is the right time for you to start a diet.
Before you start a diet, there is an important step that many people miss: to develop a new eating habit. There are people who eat 5-7 times a day, and I personally have seen people who eat 10 times a day. Which is too much. To start a new eating habit, you should stick to three meals a day: breakfast, lunch and a dinner. Each meal must not last more than 15 minutes. That's it! Sounds easy, eh? But there is a catch (of course):