HOW to SPEED up METABOLISM FOR weight loss: MENU 2017Beleza Blog

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Speed up your Metabolism: our metabolism works in our body, as well as a engine in a car works.

metabolism is the chemical process and the physiological that the body uses to break down nutrients.

the higher the cell metabolism, the more you can eat.

we All burn energy at different rates. This explains why two people can eat the same food for a week, but one person gains weight and the other is not.

When we hear people talking about metabolism, the term basal metabolic rate (BMR) is not far behind. BMR refers to the amount of energy that the body needs to maintain itself.

This is responsible for 50 to 80 percent of our total energy consumption. An average man might have a BMR of about 7100 kilojoules per day, which means that you can consume this amount of kilojoules before your weight follow affected, an average woman can have a BMR of about 5900 kilojoules per day.

The energy expenditure is continuous, but the rate varies throughout the day. The lowest rate is usually in the early morning, which is why we start the day with just 10 minutes of exercise can boost your metabolism biochemistry.

Find your BMR (Basal Metabolic Rate)

Knowing your BMR is important if you want to keep your weight under control.

You need to know how many kilojoules you can eat per day to maintain your weight.

>> Or use the following example equation:

Women 65 + (9.6 x weight in kilos) + (1.8 x height in centimeters) – (4.7 x age in years) then multiply result by 4.2

Men 66 + (13.7 x weight in kilos) + (5 x height in centimeters) – (6,8 x age in years) then multiply result by 4.2

Your BMR can be affected by a variety of factors, including hormonal problems and muscle mass.

When our hormones are off, our metabolism can change drastically.

A dysfunction of the thyroid can leave your human metabolism slow and can potentially lead to weight gain. If you suspect that your thyroid may be underactive, seek professional treatment.

To increase our lean muscle mass we are forcing our body to use more energy. We use more energy to move the muscles of that fat.

The types of food that you eat can also change your metabolism. Overeating when you are stressed slows down your metabolism.

Protein increases your BMR by 30 percent, while carbohydrates increases by only six percent, and fats in a mere four per cent.

If you have not been blessed with a metabolism that works at the speed of light, there is something that you can do.

Stir. When you do the weight training you are increasing your metabolic rate. The key to a BMR that is raised is a good amount of muscle mass.

weight training accelerates your metabolism for a long period of time. To sustain muscle mass, have a balance of cardio and weight training.

A high accelerated metabolism is the key to lose weight and keep it off.

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(VIDEO) What are the Causes of a Slow Metabolism?

>>> Menu for a diet to burn fat

Breakfast

Option 1: 02 of toast wholemeal, 01 col tea of honey, 01 cup of green tea

Option 2: 01 cup apple juice and banana, 01 slice of wholemeal bread, 01 col dessert of cottage cheese

Option 3: 01 pot of low-fat yogurt,01 col soup quinoa in foci,01 pera

Option 4: 01 pcs of pita bread,01fatia cheese Mines, 01 glass of green juice

Morning Snack

Option 1: 1 glass of juice with melon cabbage

Option 2: 1 cup of tea-mate ice cream, 1 banana-silver with cinnamon

Option 3: 1 apple

Option 4: 1 cup of strawberry juice with 01 col soup wheat bran

Lunch

Option 1: saucer salad of lettuce, watercress, eggplant and tomato,02 col soup brown rice with spinach,01 fillet of grilled fish

Option 2: 01 dessert plate salad on wheat with tomato, 02 col soup, brown rice, 01 chicken fillet grilled in a sauce of basil, 02 col soup simmered kale

Option 3: 01 pires salad broccoli and tomato,01 put tuna roast,01 pie slice of white cheese and tomato

Option 4: 01 pires salad of cabbage, tomato and beetroot grated, 02 col soup, mashed potatoes, 01 fillet of grilled salmon

Afternoon tea

Option 1: 01 cup of coconut water

Option 2: 01 glass of juice of melon,

Option 3: 01 cup gelatin diet

Option 4: 03 cookies integrals

Dinner

Option 1: 1 sandwich of whole grain bread with turkey breast, 1 glass of grape juice full

Option 2:1 dessert plate of salad with carrots and arugula, 2 tablespoons of the eggplant in the oven with ricotta cheese

Option 3: green Salad at will,01 pcs of pita bread integral,01 slice of steak beef grilled

Option 4: 1 dessert plate of beet, grated with grains of wheat, 1/2 unit of zucchini stuffed with ricotta cheese, 2 tablespoons green beans, sautéed watermelon

Supper

Option 1: 01 cup of mint tea,

Option 2: 01 cup of soy milk light

Option 3: 02 red plums

Option 4: 01 banana baked with honey

Slimming: in the Long Term, the Sport is not the most Effective

To exercise to lose weight? Great idea. But, according to a recent study of the U.S., this is not enough: the sport is not effective in the long term.

Only solution: physical activity accompanied by proper diet.

it is Essential to stay healthy every day (especially to protect against cardiovascular disease and type 2 diabetes), the sport is also very effective for weight loss.

Through the development of muscle mass, increases the basal metabolism, that is, the calories are burned when the body is at rest.

in addition, the silhouette is carved in length: perfect for the body of a model!

But a new study from the University of the City of New York (United States), the sport would not be effective in the long term for weight loss.

in effect, the body “get used” the effort gradually, until the number of calories burned extra per session almost zero, regardless of the intensity.

Sport + Balanced Diet = Association that Works!

researchers followed 300 athletes (men and women of age and of different ethnic backgrounds) for 7 days.

Result: in the beginning of the experiment, the number of calories consumed per session was relatively large (up to 700 kcal per 1 h of aquabiking , for example), after having a week, the number began to stagnate because of the possibilities of adaptation and energy-saving of the body.

the findings of The study, however, showed that people who engage in moderate physical activity will burn an average of 200 kcal more in comparison with sedentary people.

“playing sports is essential. However, if you practice a discipline in the goal of losing weight, this is not enough, the physical activity should be accompanied by a proper diet”.

UPDATED: 07.06.17

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