Many people feels losing weight is a very complicated process. In fact, the process of losing weight is a very simple one that refers to the ratio between imported calories and burned calories. The simplest way to lower your body weight is to import fewer calories than your body actually burns. If you consume more calories than your body needs, they will be stored as fat.
The number of calories you need to import depends on a few factors, including age, gender, level of physical activity, metabolism, nutrition, BMI (Body Mass Index) and health.
We need to mention the factor known as thermogenesis, which refers to the process of heat production in the body. Certain foods and supplements can increase the temperature of our body and accelerate the loss of fat. In thermogenesis, your body uses stored energy as fuel, which basically increases fat oxidation.
By exercising and using the imported carbohydrates together with eating at the right time and scheduling your meals, the body can speed up the process and help you lose a few pounds.
In this post, we are about to give you four tips for melting more fat through the process of thermogenesis.
It is guaranteed that by correctly following these tips, you will lose weight and burn fat like never before.
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Eat more protein
Compared with the carbohydrates and fats, proteins require more energy in order to be digested. Every time you eat a food that is high in protein, you will burn more calories. It is actually a good example of how in fact the process of thermogenesis works.
Consuming more calories by eating food which is rich in protein can increase your energy consumption.
When you eat fatty foods such as butter or oil, about three percent of those calories are used for digestion.
When you eat foods high in carbohydrates such as grains or cookies, your body uses 10 percent of the actual calories entered in order to digest the food.
Simply by filling your plate with turkey, chicken, fish and dairy products, your body will use up to 30% of those calories to digest the food. For example, if you import a chicken breast that has 100 calories, then only 30 calories will be used for executing the digestion process. This means that your body gets only 70 calories instead of all 100.
A diet which is rich in protein can increase the process of thermogenesis, can suppress your appetite and can melt fat. To make things clearer, you should eat one gram of protein per pound of bodyweight (1gr/ 1lb). In this way, your metabolism will speed up and melt much more calories throughout the day.
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Reduce the intake of carbohydrates at nightÂ
One of the easiest ways to increase thermogenesis is to reduce the intake of carbohydrates during night. During the day, the body absorbs carbohydrates from the food consumed, so it’s glycogen reserves are full. By eating carbohydrates in the evening, when the glycogen stores are already filled up, they will be stored only as fat.
After 18:00, you need to stick to high protein foods, and green vegetables such as spinach, lettuce, cabbage, peas, broccoli and kale. Avoid starch, whole grains, pasta, bread and refined sugars. For example, you can eat chicken breast and broccoli or salmon with spinach and cheese, egg white omelet with vegetables, cheese and olives, steak and peas, bacon or tuna salad.
Protein shakes such as whey, casein and other supplements are great as meal replacements too. You should avoid the products which consists of carbohydrates, especially before bedtime. This simple trick will speed up your metabolism and help you reach your weight loss goal.
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Make an exercising plan and change the carbohydrate intake planÂ
The proper exercise plan can turn your body into fat melting machine and can also speed up your metabolism. There are several ways to rotate the carbohydrates in your diet, such as going to the low carbohydrate intake for three days in a row, followed by high hydrating day. This strategy is widely used by those who follow the ketogenic diet. However, this does not mean that if you are not one of those people, you can’t use it. After all, it’s a great way to maintain the shape of your body and to stimulate the metabolism.
You can start by eating around 300 grams of carbohydrates per day. This amount can be divided into several small meals and can be executed for three consecutive days. On the fourth day, you should input anywhere from 150 to 200 carbohydrates. After you use this strategy, you can try even more advanced ones, in order to accelerate your metabolism even more. For example, you can eat 60 grams of carbohydrates per day, five days in a row, and during the weekend, you can eat anywhere from 200 to 250 grams of carbohydrates per day. When your glycogen reserves are emptied and there are no carbohydrates, with importing them into your diet again, you are shocking your body, which increases the process of thermogenesis.
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Take thermogenic supplements
The thermogenic supplements, also known as fat burners have been around for years and years. These supplements accelerate the metabolism, causing your body to use more energy while resting. They work by increasing your internal temperature and stimulate the release of catecholamines. These hormones, which are placed in the adrenal glands have a role in stopping the creation of fat cells.
There are different types of fat burners available in the market, so make sure you have done the appropriate research. Select those which contain natural ingredients with thermogenic effect, such as green tea extract, Capsaicin, caffeine, Garcinia, green coffee beans, chili, Yohimbe and Ephedra. These natural ingredients boost your energy levels, inhibit the absorption of fat and boost metabolism. To fully feel and see their benefits, you should eat healthy and exercise on a regular basis.
Stay away from synthetic products and supplements which are stimulating the thyroid gland because they can cause serious health problems like heart disease, stroke, high blood pressure, dizziness and difficulty in breathing. Most fat burners are safe to use and have few or no side effects at all. In general, those supplements which contain caffeine can cause palpitations and anxiety, but these symptoms will disappear in a matter of minutes.
This is a great article on how to burn fat but I think it’s more focused on women because men lose fat and build muscle in a completely different way. I say this because I’ve experience by my own that if you want to have a ripped body then you need to eat like a man. Adding more natural fats, right carbs and proteins to your diet. I learned that with The Man Diet, it taught me how to eat like a real man and as a result I burned 40lbs of fat while developing my muscular mass.