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Tuesday, June 18, 2019

A way to fast consume warmth

A way to fast consume warmth| If you pursue the root cause, losing weight is to consume calories. Consuming the calories absorbed by the body as soon as possible is beneficial to our weight loss schedule, waist circumference, and health. Want to consume the most calories possible, then read on.

How to quickly consume heat

Part-1: Master the exercise method

1. Try high-intensity interval training. If you think that aerobic exercise is an excellent way to consume calories, the idea is correct. However, you missed a better way to consume calories, which is interval training. Intermittent exercise can enhance the benefits of aerobic exercise.
  • High-intensity interval training consists of high-intensity exercise from 30 seconds to several minutes, with a recovery period of 1 to 5 minutes after each exercise (stop motion or low-intensity exercise), followed by repeated high-intensity exercise. Think about these benefits
  • You will consume more calories. The more intense the exercise you do, the more calories you burn, even if you only increase your exercise intensity for a few minutes at a time.
  • You will improve your body's oxygen supply. When cardiovascular health improves, you will be able to exercise for longer or higher intensity. Imagine that you can walk 60 minutes in 45 minutes, or you can continue to exercise for 60 minutes to consume more calories than before.
  • You can send boring. Increasing exercise intensity in a short period of time can make daily exercise more diverse.
  • You don't need special equipment, you just need to simply modify the current routine.
How to quickly consume heat
2. Practice lifting weights. Weightlifting is not the fastest way to consume calories. But you need aerobic exercise and weight training to get the ultimate benefit.  Your body's metabolism depends on weight training, because of the more muscles, the faster the metabolism. A higher metabolic rate is equal to more calories being consumed.
  • Many women avoid weightlifting because they are afraid that their muscles are too strong. However, a small amount of weightlifting is actually the primary key to burning calories: the more lean muscle your body has, the faster the metabolism, the more calories you burn, and the slimmer you look. This is because even if your muscles are resting, they still need three times more energy than fat to repair and rebuild muscle tissue. 
How to quickly consume heat
3. Train your body to consume fat. We make you realize that you need aerobic exercise and weight training to really increase the number of calories burned. But more importantly, if you exercise properly, your body produces an effect called "afterburn", which means that the body will continue to burn up to 300 calories after exercise. This is real.
  • Let's simply define how to do this, that is, weightlifting, full-speed sprinting, and then repeating these movements several times. This will exercise your heart and lungs while helping to improve muscle tone. You can add bogey (Burpee, standing and standing push-ups), squats, squats, and sprint sprints to burn calories while running, that is, when you are lying on the sofa, the heat is still there. Continue to burn.
  • Fitness centers usually offer athletic classes in both areas. You can ask if they have aerobics and weight training courses. Not only can you exercise, but you can also make friends who can complain together after exercise. Win-win!
How to quickly consume heat
4. Try cycling training. The calorie consumption is obviously about the muscles that exercise as much as possible at the same time, and this is the purpose of cycling training. But do you know that cycling training also has its psychological benefits? It improves mood and releases stress, but it also improves cardiovascular health.
  • Cycling is effective because it continuously trains different muscle groups in an uninterrupted manner, so you don't waste any time during the exercise. Your heart rate is improved, and you can keep it. This is an effect that weightlifting can never achieve. And if you add some aerobic exercise to the loop training, the effect is even better.
How to quickly consume heat
5.Mix different movements. People often fall into such a deadlock: aerobic exercise is equivalent to running. Although running can effectively dissipate heat, you can do a lot of other sports. Swimming, boating, boxing, and dancing are all great workouts.
  • Real rowing training can easily burn 800 to 1000 calories in an hour. 
  • You can easily burn 800 calories of excess calories in just 45 minutes of swimming to prevent them from becoming fat in the body.
  • Depending on your weight, boxing can consume about 700 calories per hour.
  • Simple dances such as ballet can burn 450 calories per hour
6. Participate in new sports. If you can easily run around the community with your eyes closed and your hands tied behind you, it's time to look for other sports. This will not only keep you fresh, but your body will also need to challenge. The body gradually adapts to these activities after becoming familiar with the exercise, thus consuming fewer calories. You can keep your body fresh by cross training.
  • Don't forget to "burn afterward"! When your body performs unfamiliar activities, it takes longer to recover. During recovery, the body's metabolic rate is still very high. No matter what you do, you need to train new muscles and let the body keep guessing what you will do.
How to quickly consume heat

Part-2: Improved diet

1. Ingest green tea. Green tea not only has the magical effect of fighting cancer but also enhances metabolism. A recent study in the Journal of Clinical Nutrition found that participants who took three times a day of green tea extract increased their metabolism by 4%.
  • What does 4% mean for you? It burns an extra 60 calories per day. Do you know what it means in the long run? It is 2.7 kg! Just take a small green tea extract to achieve this effect. If you are a supporter of diverse scientific research, then there are also to tell you that scientists believe that green tea can raise norepinephrine levels.
How to quickly consume heat
2. Drink more water. If you're still watery and don't have any magical effects, take a look at this: A recent study shows that if you drink 503 ml of cold water, your metabolism will increase by 30 to 40% in 10 minutes, up to about half an hour. This means you only need to drink 1.5 liters of water a day, and you can consume an additional 17400 calories a year. This is 2.3 kg!
  • In addition to boosting metabolism, water fills your stomach and prevents you from eating more. Drink a glass of water before you eat snacks. Of course, you should also prepare a bottle of water to replenish moisture during your workout.
How to quickly consume heat
3. Eat more low-fat dairy products. A study published in the Journal of Obesity Research found that women who ate only low-fat dairy products, such as women who ate defatted yogurt at least three times a day, lost 70% more fat than women who ate only a small amount of dairy products. In short, people who eat more dairy products have less fat, not the other way around.
  • In fact, calcium can tell the body to increase fat consumption. Unfortunately, calcium-fortified foods do not have the same effect. To get this effect, you need to eat raw dairy products. Try to consume at least 1200 mg of dairy products a day.
How to quickly consume heat
4. Eat fish. At least fish should be included in the diet. Those who regularly eat fish have lower levels of leptin, a protein hormone that boosts metabolism and prevents obesity. Try to eat a fish every other day, preferably a fatty fish such as salmon, tuna and squid.
  • Replace bad food that will increase your waistline with healthy food such as fish. The fish is full of satisfying taste, low calories, and is also rich in omega-3 fatty acids that are good for the heart. Omega-3 fatty acids are important facts that the body can't produce on its own, helping to prevent the blood from condensing too easily and improving the cholesterol ratio.
How to quickly consume heat
5. Ingest fiber. Low-carbohydrate, high-fiber foods require more time to digest than other foods, so your satiety can last longer and you won't eat useless snacks. Spinach, broccoli, asparagus and broccoli are healthy, high-fiber foods.
  • In addition to the fiber composition, biting and chewing a whole piece of fruit stimulates the senses and prolongs the time of eating. So psychologically, this is more satisfying than soda or digestible food. Chewing also promotes the secretion of saliva and gastric juice, helping to fill the stomach. 
How to quickly consume heat
6. Take in protein. You don't have to follow an extreme diet like Atkins, you just need to take some protein every meal to increase your metabolism. Because the digestive system needs more energy to break down proteins, you can consume more calories. But you need to make sure that the protein is only 20 to 35% of the diet. Excessive protein increases the burden on the kidneys and may cause the body to store too much fat.
  • Not all proteins are equal. Make sure you are looking for sources of protein that are nutritious and have less fat and calories, such as lean meat, beans, soy, and low-fat dairy products.

Part-3: Adjust lifestyle

1. stress reliever. According to some studies, a recent study by the University of California, San Francisco, showed that stress can cause abdominal fat accumulation. When you feel pressure, hormones such as cortisol promote appetite, lower your metabolic rate, and encourage fat to accumulate in your abdomen.
  • So what can you do? Look for an activity that can help you decompress, whether it's listening to music or practicing yoga, and then doing it every day. You can not only relax but also reduce yourself to eat because of stress.
How to quickly consume heat
2. Never eat breakfast. Studies have shown that eating breakfast has a role in weight loss success, and a study published in the Journal of Obesity Research showed that almost 80% of people who successfully lose weight are enjoying breakfast.
  • Metabolism slows down while sleeping, and the process of digesting food speeds up metabolism. Plan to consume 300 to 400 calories per day, such as protein, high-fiber cereals (another food that boosts metabolism) with skimmed milk or oatmeal and fruit.
How to quickly consume heat
3. Eat less and eat more. Most people need more energy to digest calories from a small number of meals that they need to digest only two or three meals a day. This will prevent you from eating snacks during the day.
  • Eating less and eating more unexpectedly is a good idea because it prevents the metabolism from slowing down. Your body will fall into the myth of "always eating," so it won't slow down metabolism. Instead of eating three meals a day, it is better to plan to eat five small meals a day (200 to 500 calories). Also, try not to let yourself eat for more than four hours. For example, if you have breakfast at 7 in the morning, eat snacks at 10 in the morning, lunch at 12 noon, eat another snack at 3 o'clock, and then have dinner at 7 o'clock in the evening.
How to quickly consume heat
4. Avoid ingesting alcohol. You may not be aware of this, but in fact, alcohol can suppress the central nervous system and eventually lead to a slowing of metabolism. So now you have another reason to drink water instead of drinking. A British study found that if you drink alcohol while eating high-calorie foods, your body can only consume fewer calories (and accumulate more fat).
  • Ok, this is not entirely true. If you can maintain a glass of red wine a day, it is actually less likely to gain weight. A cup means 118 ml of red wine, not a large bottle of wine. 
How to quickly consume heat
5.  Move the body. People who are constantly moving, whether they are crossing and laying their feet, stretching or pacing, can burn more calories. When the researchers at the Mayo Clinic asked the participants to take 1,000 calories a day for up to eight weeks, they found that only sedentary people turned the calories into fat accumulation in the body.
  • The study also claims that obese people tend to sit, while lean people can't stand still, spending two hours more walking, pacing and other small moves every day than obese people. This difference can translate into leaner people who consume 350 calories more per day than obese people and can lose 13.6 to 18.1 kg of body weight without fitness for a year.
How to quickly consume heat
6. Get enough sleep. Yes, your favorite shows may be on TV, but for your waistline, the more important thing is to sleep. A study at the University of Chicago Medical Center found that people who only slept for four hours were more difficult to handle in their bodies. the reason? This is because lack of sleep leads to an increase in insulin and stress hormone cortisol.
  • When tired, the body lacks energy for daily functions, including the effective consumption of calories. So the best way to ensure that your metabolism works smoothly is to sleep six to eight hours a night.
7.  Stay active with your method. Don't think that calories can only be burned in the gym. You can consume calories anytime, anywhere. The following activities can consume 150 calories for 68 kg people:
  • Play golf and bring your own club for 24 minutes
  • Shovel snow for 22 minutes by hand
  • Shovel 26 minutes in the garden
  • Push electric lawn mower for 30 minutes
  • Stucco room 27 minutes
  • Play table tennis or chase your child in the playground for 33 minutes
How to quickly consume heat

Hint

  • One way to consume calories very simply is to soak up a slice of lemon every morning. This also cleans the organs well.
  • Eat smaller portions of food. Instead of eating three big meals a day, it is better to halve the amount of each meal and change to a small meal a day. This will make the body consume more calories.

Caveat

  • Avoid excessive exercise. If you are tired of curling on the ground after two hours of exercise on the elliptical, you will not be able to exercise for the next few days. Please be cautious.

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