You need to move more in order to burn off more fat and lose weight. You should integrate cardio workouts and strength training workouts into your fitness program. Cardio workouts are the most efficient exercises for fat burning. Doing them upon waking in the morning, before breakfast, ensures that there are no glycogen stores to be burned by your body so it immediately burns fat. Twelve to 60 minutes of cardio exercises should be done three times a week. Strength training that builds muscles should be done in the days between your cardio workouts. You also increase your body metabolism as you gain more muscles. This enables your body to burn fat more efficiently throughout each day, even while at rest. Only the cardio and strength training workouts that are appropriate to your current fitness level should be done to avoid injury.
You must not exceed the calories you lose through exercise with your calorie intake. This means regulating the amount of food you eat. Do not eat too little, though, as this will just slow down your metabolism and stop your body from burning fat. Your metabolic rate can be maintained by eating six small meals throughout your day and stopping three hours before sleeping. It is important to ensure that these meals contain the right kind of food. Eliminate all unhealthy fats and simple carbohydrates like sugar and starch. Eat only lean protein, complex carbohydrates with high fiber content and healthy fats instead. Lean protein and complex carbohydrates raise the metabolism because they use up a lot of calories to be digested and metabolized. The body uses lean protein and healthy fats, on the other hand, in building muscles which then burn more fat.
Also necessary for weight loss is enough sleep. Your body produces excessive ghrelin and cortisol and not enough leptin when you lack sleep. Ghrelin is the hormone that triggers hunger. The stress hormone cortisol creates cravings for carbohydrates and fats. Leptin is the hormone that triggers feelings of fullness and satiety. With lack of sleep you always feel hungry and crave carbohydrates and fats. No matter how much you eat, you don't feel satisfied. You have to sleep eight hours every night to prevent this from happening.
Weight loss that can be maintained for life has to come from a healthy lifestyle that can be sustained easily. You can do this by regulating your daily movement, eating patterns and sleeping patterns.
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