Recipe to Burn Fat. Slimming is one of the main purposes that we systematically fail to fulfill even though it is vital to enjoying good health and prevent diseases.
Burn fat and lose weight is not only possible but necessary. The incidence of overweight and obesity as a risk factor in the development of diseases of various types is scientifically documented. And, one body mass index (BMI) high, that is, the relationship between weight and height that is an indicator, maybe synonymous with :
• Cardiovascular diseases (mainly heart disease and strokes).
• Disorders of the musculoskeletal system (especially osteoarthritis, a degenerative disease of the joints very disabling).
• Some cancers (endometrium, breast, ovaries, prostate, liver, gallbladder, kidneys and colon).
In addition, as indicated by the World Health Organization, childhood obesity is associated with a higher probability of obesity, premature death, and disability in adulthood . as same, obese baby suffers respiratory difficulties, increased risk of fractures and hypertension, and have early markers of cardiovascular disease, insulin resistance, and psychological effects.
It is true that in Spain we are far from the shocking data of the US (4 out of 10 citizens suffer from overweight to a greater or lesser extent), but 17% of adults and 10% of children suffer its consequences in our country.
Therefore, we are going to share a series of recommendations so that you can adopt healthy lifestyle habits that combine a balanced diet with a physical exercise aimed at burning fat and losing weight without inventions.
Healthy and balanced diet
The World Health Organization advises an intake of 2000 to 2500 Kcal/day for men and 1500 to 2000 kcal/day for women . Work accordingly.
1. Motivation, information and planning.
It is very important that you have a motivation, the necessary information and that you plan . Check with your doctor before starting a diet because it is who best knows what suits you depending on your circumstances. Draw a plan with your help and execute it with discipline.
2. Five meals a day (without passing).
Due to our biological rhythm, it is vital that we always eat at the same times and avoid spending more than 3 or 4 hours without ingesting anything. And resume the rule of five meals a day: three main and two snacks mid-morning and mid-afternoon. In addition, avoid having a late dinner to favor the sleep cycle and take care of the number of rations.
3. Essential foods.
Every good diet worth its salt must contain carbohydrates, proteins, fat, and enough minerals and vitamins. The basis should be our Mediterranean diet. It is essential to incorporate fruits, vegetables, vegetables – five servings a day to reach 700g legumes, cereals, nuts, olive oil and balance the consumption of meat and fish, that is, we must promote the consumption of fresh, local products and seasonal.
4. Expendable food.
Avoid processed and pre-cooked products. The consumption of soft drinks and alcohol should be an exception and if possible eliminate them from our diet. Reduce the salt content of your dishes and improve the quality of proteins by replacing those of red meat with those of vegetables, fish or eggs. Cereals yes, but better if they are whole. Stay away from sugary and refined cereals. Fats also, but taking great care of the amount for that of calories and opting for those that provide olive oil, bluefish or nuts, among other foods. Also avoid sauces and fried foods. You can cook in the oven, steamed or grilled.
Physical exercise adapted to your needs
As with the diet, depending on our state of health, it will be convenient for us to opt for a more or less intense type of exercise, but there is something for all tastes and circumstances. And remember that physical activity is recommended at any age. There are no excuses.
1. Walk fast.
This healthy lifestyle habit, which you should already incorporate into your routine if you have not done it, is a comfortable and simple way to play sports without being subjected to great efforts. A study carried out by the University of Sydney (Australia) and published in the ‘British Journal of Sports Medicine’ , ensures that walking fast brings countless benefits to your health. Up to ten . The ideal speed to achieve the maximum effect on health would be equivalent to traveling every kilometer between 8.5 and 12 minutes.
Improves muscle response.
· Increase calorie intake.
· Facilitates weight control.
· Activates cardiac circulation.
· Lowers cholesterol levels.
· Lowers glucose levels.
· Contributes to blood pressure control.
· Improves respiratory function.
· Improves bowel function.
· Improves sexual function.
2. Training in the gym.
If you are thinking of joining a gym there are a number of devices that you can use to achieve your goal. Remember that burning fat and burning calories is not the same, although both concepts are directly related and have to do with a common goal: lose weight. The first step should be to reduce the intake of calories through a proper diet to avoid the accumulation of fat and that, when we exercise, it is the fat reserves that decrease allowing thinning.
Running on a treadmill, using an elliptical bike, the rowing machine or the stepmill is 4 very valid methods to achieve your goal but there is one that stands out above the others if we relate it to diet and muscle work: the elliptical.
· Cycling minimizes pain and muscle damage after a session, which is directly related to a better recovery.
· In addition, the range of motion (ROM) that we use when we are on the bike is very similar to various weight training exercises so the elliptical can help maintain or increase your strength while you are on a diet.
· As the goal is to lose weight, and since we are in the gym, we also recommend combining the cardio routine with muscle development to avoid excessive sagging as a result of weight loss.
3. Training outdoors or at home.
As we have indicated in this part regarding physical exercise, walking fast is ideal for all types of people, but if your physical condition allows it you can perform a more exhaustive training. In this sense, everything that is running, swimming or cycling can help you achieve your goals, but if your pace of life or your personal circumstances do not allow you to find the ideal time to leave home to train, there is no problem. We share with you 70 variations of cardio exercises that you can perform comfortably without having to move from home and without expensive machines. It’s about choosing the ones that best suit your circumstances.
Weekly physical activity recommendations
WHO recommends a minimum of 150 minutes per week of moderate physical activity to adults between 18 and 64 years, which can be divided into 5 sessions of 30 minutes. Although it can also be increased up to 300 minutes per week as long as our circumstances allow. We will have to adapt both intensity and duration depending on age and possible ailments. And as always, if you have the slightest doubt, consult your doctor, who, as with the diet, will be able to guide you and advise you properly.