It would seem that successful reduction is associated with a murderous period during which you can eat only at certain times, well-defined, nutritious products with an appropriate glycemic index. However, there are some very interesting tricks that will help you burn fat faster.
How to lose body fat: Less carbohydrate
A proper diet is the basis for our body to use the right nutrients during endurance training.
The first important element in reducing body fat is limiting the amount of carbohydrates during the day.
The appropriate value is the amount of 2-3 g carbohydrates for every kilogram of body weight. The amount of carbohydrates should be adjusted in meals to cover the daily needs of the body. Avoid simple carbohydrates.
How to lose body fat: Fats – an important component of your diet
Just because you want to burn fat does not mean that you should limit your fat intake to a total minimum. Products containing healthy fats, namely omega-3 fatty acids, as well as individual unsaturated fats can actually help you lose fat.
How it’s working? Most hormonal changes occur due to the consumption of fats. By limiting them to zero, you will cause the body to slow down in all possible planes. This is supported by many studies.
Supply 20-30% of your daily energy needs. The best source of omega-3 fatty acids are fatty fish (salmon, trout), as well as walnuts. Whereas the best and widely available sources of single unsaturated acids are: avocado, olive oil, peanut butter and eggs.
How to lose body fat: Fried vs cooked
When using a reduction diet, try to eat products without heat treatment (we avoid frying!). The best way to cook meat is to simmer it slowly. Never cook meat so that the water boils.
It is better to cook longer than quickly – in this way we will retain more nutritional properties of products.
How to lose body fat: Drink plenty of water!
Kind of normal, but very often overlooked. Water is the best and cheapest “dietary supplement” used during the body fat reduction period. It is shocking that people in general don’t drink enough water, it can really help with burning body fat.
Drink 2 glasses of water between meals. Assuming you eat 6 meals a day – you should consume 10 glasses of water, not counting the amount consumed with your meal.
How to lose body fat: Cardio training
Cardio training ranges from 50% to 65% of your maximum heart rate. The higher your heart rate, the more energy comes from carbohydrates. However, cardio exercises below 50% do not give a very good effect, because the body does not perceive it as a significant effort.
When to do cardio training? The best time is when you wake up, because to burn fat you can’t have glycogen stores. After a night of fasting, your glycogen stores are depleted, because the body used them for the body’s regeneration purposes. In this situation, the fat oxidation process will start faster. Remember, however, that your heart rate should not exceed 65% of t.max.