Drink more water (cold if possible):
Today it is a scientific fact that water intake favors weight loss. There are many studies that have analyzed the effects of water on total calorie consumption and metabolism and all agree that drinking water helps you lose weight. It has been confirmed that ingesting half a liter of increases accelerates the metabolism between 10% and 30% and this remains accelerated for approximately one hour. Also, the daily consumption of 2 liters of water increases the burning of total calories by 96 calories. You also have to keep in mind that water is a 0-calorie drink, so when you drink water instead of soda or juice, for example, you automatically consume fewer calories.
According to the results obtained in several studies, those who drink water instead of another class of drinks ingest 9% less calories per day , that is, 200 fewer calories per day In addition, if the water you drink is cold, the caloric expenditure will be even higher because your body uses more calories to warm it to body temperature. Finally, it has been observed that simply drinking half a liter of water around half an hour before each meal increases weight loss by 44%
Eat lots of protein foods:
The digestion and metabolization of the food you eat requires a certain caloric expenditure and this expense varies depending on the type of food. In the case of protein-rich foods, they need a higher amount of calories than foods that contain mainly fats or carbohydrates According to several studies, people who eat a lot of protein can spend up to 260 calories more than people who consume too little; and this figure is what can be burned in one hour of moderate intensity training Similarly, the protein has a great satiating effect, improves the function of certain weight-regulating hormones and can accelerate the metabolism 80-100 calories daily It is important to note that protein consumption not only speeds up the metabolism, but also keeps it accelerated by preventing the loss of muscle mass.
Performs high intensity interval training (HIIT)
High intensity interval training (HIIT) is a maximum intensity workout that lasts less than 20 minutes and includes various physical activities.
Among its benefits are the acceleration of the metabolism and its maintenance even after finishing the training and its powerful fat burning effects. In one study, it was observed that subjects who performed HIIT removed 9 times more fat than those who underwent resistance training.
Prepare spicy foods:
Some foods contain substances, such as capsaicin, that are capable of reducing appetite, accelerating metabolism and increasing fat burning. In fact, many slimming supplements use this substance as an ingredient. An example of food rich in capsaicin is pepper or hot pepper, which you can add to a lot of dishes and recipes to give it a spicy touch and at the same time help you lose weight. However, frequent consumption of foods with capsaicin can cause a tolerance to this substance, which translates into a reduction in the effects on people who regularly eat spicy foods.
Do weight lifting:
Exercising muscles and developing muscle mass also favors the acceleration of metabolism. Many studies agree that weight lifting exercises help prevent muscle loss, while preventing the metabolism from slowing down during a period of weight loss. If you can’t go to the gym, you can also do bodyweight exercises such as push-ups, squats, abs, etc.
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