Decreased metabolic rate as age progresses, can invite weight gain. People over the age of 20 start getting half a kilo on average each year. With the recommendation of dieticians, you may prevent unwanted weight gain each year while you metabolize your metabolism. It's time to say farewell to poultry with 7 simple tips for those who want to spend the winter.
According to the study published in New England of Medicine, it is stated that 1.5 kg is taken every 4 years. What do you need to do? Here are 7 ways to avoid unwanted weight each year.
1-Build muscle
It is known that 1 kilo of muscle provides much more calories than 1 kilo of fat. Your body composition is the basis of your metabolism. While an average of half a kilo of fat does not burn 15 calories per day, half a kilo of muscle causes 85 calories per day. It almost helps our muscles burn six times more calories per day. So having a muscular body is not only visually beneficial, it also increases calorie burning. Another advantage of sport is that it accelerates the metabolism so much that is spent. We also increase our metabolic rate when we gain muscle with exercises.
2-Sleep seven hours
If you skip your sleep to exercise, you will not do yourself a favor. Sleep is a need that people do not care much when they lose weight. If sleep is not enough, results such as obesity and weight gain may occur. In the case of insomnia, the body releases stress hormones such as epinephrine, norepinephrine, and cortisol. As a result; Your body metabolism will be affected for a long time. When you wake up in the morning, your life will require sweet or greasy things and weight gain will occur. You need to sleep at least 7 hours a night and exercise in the morning.
3-Drink green tea
The epigallocatechin gallate found in green tea helps to accelerate metabolism and to lose weight. Caffeine in green tea is a secondary factor that accelerates metabolism, but make sure you drink your last green tea 8 hours before you go to bed, or you may miss your sleep from caffeine content. It is also recommended that green tea is consumed at a maximum of 3 cups per day.
4-Probiotics
What do we hear so many times between these terms, is not it? There is a lot of interesting and new studies covering the relationship between probiotics and obesity. There is no inconvenience to add more probiotics to the diet if we do not have clear results yet. While intestinal bacteria affect the metabolism as a whole, it helps to burn more calories by improving the intestinal flora. Probiotics are kefir, milk, yogurt and cheeses, which you can add a lot of. It should also be noted that prebiotics-containing garlic, onion, cabbage, leek, banana, oatmeal help keep the probiotics on the intestinal wall.
5-Stay away from sedentary lifestyle
We all know that we should be using ladders instead of elevators when traveling on foot or on the metro, and before we reach the markete we can be more active with gestures like parking and walking. However, this may not be enough. We need to evaluate every opportunity to move. Research has found that inactive life affects thermogenesis for a long time, and people who regularly get up early and move throughout the day benefit from it.
At the same time, people who do not have time to walk need to walk around every hour and walk for 5 minutes. An interesting study found that when a weak sedentary is compared to an obese person, the weak person moves for an additional 152 minutes during the day. As a result, the daily repetition of small movements throughout life can be a big turning back to us.
6-Drink more water
Drinking a minimum of half a liter of water during the day increases calorie burn by 30 percent on average. Dietitians note that nutrients are used during digestion and that, unlike hot water consumption, cold water consumption consumes more calories. Cold water also helps the stomach and brain hunger to cope with the feeling of fullness. Sufficient water consumption is needed to protect the dehydrates from sports.
7-Consume more protein
The person should take 0.8-1.0 gr protein per kilo, which means 56 grams protein for a 70-kilo person. Protein has very good appetite suppressant, and it also helps to flare metabolism as protein is consumed while digesting protein.
Protein digestion in the body is more difficult than simple carbohydrates. While our body is digesting protein, it makes more effort and consumes more energy during digestion. Dietitians recommend that you choose main meals with low carbohydrate and adequate protein (such as fish, lean yogurt, eggs, white meat) and add at least 2 snacks to your diet.
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