10 scientifically proven keys to end body fat

02/10/2020

Sleep more: Sleeping enough hours increases your metabolism, recovers your muscles for the next day and reduces stress. In addition, the higher levels of the hormone called Ghrelin - which occur when sleep is insufficient - contribute to increasing hunger and reducing energy expenditure keto shopping list.
Do not eat sugar: Simple carbohydrates ingested after fasting at night generate a high peak of insulin and high levels of energy that, if not used immediately, will be stored by your body for later use. Therefore, if your goal is to lose fat, you should reduce or eliminate this type of food from breakfast.
Training on an empty stomach in the morning: Performing sports on an empty stomach is essential to burn up to 3 times more fat than at another time of the day, as many studies underline. The reason is that throughout the day the main source of energy for the body is carbohydrates but after night, if you do sports on an empty stomach, your body must burn body fat to produce that energy .
Focus on strength training: Although many people believe that cardiovascular exercise is the best option to lose weight - using the elliptical or the bicycle as devices -, strength training is very positive for losing fat and maintaining existing muscle mass, performing repetitions and weight exercises. It also increases your metabolism and is positive for hormonal balance.
Short but intense cardio workouts: Although strength training should be the focus of any fat loss plan, the ideal complement is HIIT (High Intensity Interval Training), which involves short workouts and exercises at a very high work rate. Tabata training routines, which you can do at home, are highly recommended.
Eat according to your body: There are three types of somatotype: endomorph, mesomorph and ectomorph, which depend mainly on genetics. According to each somatotype you will have a better predisposition for some sports or others, in addition to different predispositions to ingest some or other types of macronutrients.
Eat healthy: Not eating too late or getting soaked is essential, not only to not store fat, but to align with your sleep cycle and experience a restful sleep. Although it is a controversial issue, various nutritionists argue that you can perfectly consume carbohydrates at night - in an identical way to the rest of the day - since you gain weight or not depend on the balance of your diet, the proportions of macronutrients you use and your genetics and metabolism.
Avoid stress: It is advisable to consume foods that fight against this evil of the 21st century and perform exercises and meditation techniques. Stress releases cortisol, known as "fat hormone", because it can produce truncal obesity, since it redistributes fat and leads it to the abdominal area.
Intermittent fasting: They must be performed under medical supervision and based on the characteristics of each person. Although it can be done in various ways, the most common is to remain 16 hours without eating and take all food for 8. we are more calories. In addition, a study by the International Association for the Study of Obesity reveals that it is better than the classical hypocaloric diet to lose weight.
Eating healthy fats: To burn fat and lose weight, it is not necessary to erase them from your diet, as they are an essential part of our dietary and fundamental needs to maintain a healthy hormonal balance. Avoid Tran's fats, industrial food and added sugars, but opt for healthy sources of fat such as avocados, olives, and blue fish such as salmon or nuts.