We know that our body needs fuel, just like a car. We can increase performance with good fuel and we know that cheap or poor quality fuel would make the engine not 100%. For us it is the same. Fat loss can be achieved by restricting the number of calories you eat, but the other important factor in weight control is the amount of exercise you do and the effect that exercise has on your metabolism.
Begin to see movement and physical exertion as a privilege, each time you climb stairs or walk instead of driving, cleaning the garden, moving objects or playing with children instead of watching them. The accumulation of all these small bursts of energy throughout the day makes the difference in your total activity for a week.
The metabolic rate
increases with energy production during exercise, but also accelerates the metabolic rate in which we burn calories for up to 24 hours after the activity. Exercise also increases the amount of muscle mass in the body and the more muscle mass the more calories they consume. Muscle burns energy 24 hours a day, while fat is relatively inactive metabolically. Some people eat large amounts of food and remain thin (because they burn it), while others, who are dieting but inactive, are still struggling to control their weight.
Secret to an efficient metabolism
Water is the main thing and you should drink a minimum of 8 to 10 glasses a day, of course, more is better. This will help boost your metabolism and eliminate toxins and fats. No more than 10 percent of your daily calories should come from simple carbohydrates or sugars. A diet low in sugars or simple carbohydrates and higher in complex carbohydrates, is generally also lower in fat and calories and high in important nutrients.
Proteins need more calories to digest than any other food, thus helping to keep your metabolism running optimally throughout the day.It is advisable to substitute foods high in fat, for foods high in protein and complex carbohydrates. No more than 25 percent of your calories should come from fat, and less than 10 percent from saturated fat. Keep your metabolic rate “fast” throughout the day by eating small meals and snacks four to six times a day.
Muscle weighs more than fat
Muscle is heavier and heavier than fat. Think about how a piece of meat falls to the bottom of a pan and how the fat is on top. Muscle is an active tissue with nerves and a blood supply, while fat is a relatively inert fuel store. This means that someone who has low body fat and a high proportion of muscle, consumes calories faster than someone of the same weight who has more body fat and less muscle.
Exercise against burned calories
All kinds of physical activity consume calories, but the amount depends on how much time and how often the activity is done. Aerobic exercise combined with fitness exercises is the optimal way to achieve fat loss, muscle gain, strength, endurance and to improve your metabolic rate. It is a very common mistake to think that we are fatter to see that our weight increases when exercising.
In fact, one feels slimmer and firmer with increased strength. Bones also become stronger and heavier with exercise, so weighing yourself without measuring their dimensions is misleading.Exercise stimulates the immune system, improves memory, regulates appetite and moods, and encourages fat loss.
It gives us the ability to respond to any sudden demand for everyday life without causing harm to our body, such as running to catch a bus or dropping a child, or it can be a mental challenge like the work that needs to be accomplished within a certain time frame . Physical activity will keep you mentally alert and help you cope with stress and stress. Fitness offers us the opportunity for a full life, with more confidence, energy and skill. Good nutrition, fitness and the third component, emotional balance, is the perfect match for a better quality of life.