So that you can burn fat and lose weight in a healthy way, we provide you with the main conclusions, tricks and recommendations provided by the scientific community.
In many occasions, the perception that society has of the most optimal ways to lose fat is not in consonance with the dictates of science, something that is mainly due to the false myths about how to lose weight to the advertising stratagems of the industry of fitness and nutrition .
How much water should you drink per day?
If you want to burn fat, there are two fundamental vectors that must be united: exercise and nutrition. However, more broadly break down these concepts and expand the recommendations that you must follow to burn fat and lose weight gradually, balanced and healthy.
10 keys scientifically proven to eliminate body fat
Sleep more: Sleeping enough hours increases your metabolism, recover your muscles for the next day and reduces stress. In addition, higher levels of the hormone called Ghrelin, which occurs when sleep is insufficient, contribute to increase hunger and reduce energy expenditure.
Do not eat sugar: The simple carbohydrates ingested after fasting at night generate a high peak of insulin and high levels of energy that, if not used immediately, will be stored by your body for later use. Therefore, if your goal is to lose fat, you should reduce or eliminate this type of food from breakfast.
Train on an empty stomach in the morning: Playing sports on an empty stomach is essential to burn up to 3 times more fat than at another time of the day, as many studies emphasize. The reason is that throughout the day the main source of energy for the body are carbohydrates but after night, if you perform sports on an empty stomach your body must burn body fat to produce that energy .
Focus on strength training: Although many people believe that cardiovascular exercise is the best option for losing weight -using the elliptical or the bicycle as appliances-, strength training is very positive to lose fat and maintain existing muscle mass , doing repetitions and weights exercises. It also increases your metabolism and is positive for hormonal balance.
Short but intense cardio training: Although strength training should be the focus of any plan to lose fat, the ideal complement is HIIT (High Intensity Interval Training), which involves short workouts and exercises at a very high work rate.
Eat according to your body: There are three types of somatotype: endomorph, mesomorph and ectomorph, which depend mainly on genetics. According to each somatotype you will have better predisposition for some sports or others, as well as different predispositions to ingest some or other types of macronutrients.
Dining in a healthy way: Do not dine too late or tie up is essential, not only to not store fat, but to align with your sleep cycle and experience a restful sleep. Although it is a controversial issue, various nutritionists argue that you can consume perfectly carbohydrates at night – in the same way as the rest of the day, since you gain weight or not depends on the balance of your diet, the proportions of macronutrients you use and your genetics and metabolism.
Avoid stress: It is advisable to eat foods that fight against this evil of the XXI century and perform exercises and meditation techniques. Stress releases cortisol, known as the “fat hormone,” because it can cause obesity because it redistributes fat and leads to the abdominal area.
Intermittent fasting: Must be performed under medical supervision and based on the characteristics of each person. Although it can be done in various ways, the most common is to stay 16 hours without eating and take all the food for 8. We are more calories. In addition, a study by the International Association for the Study of Obesity reveals that it is better than the classic hypocaloric diet to lose weight.
Eat healthy fats: To burn fat and lose weight it is not necessary to erase them from your diet, since they are an essential part of our dietary needs and fundamental to maintaining a healthy hormonal balance. Avoid fats, industrial foods and added sugars, but opt for healthy sources of fat such as avocados, olives, blue fish such as salmon or nuts.