How to lose weight the fastest? Most people should move more, but there are other ways to reach your target weight without spending hours in the gym.
While there's no easy way to get there, science can help a little - at least by answering some key questions about weight loss.
WHAT SLOWS METABOLISM?
Scientifically proven ways to slow down the metabolism are eliminating or avoiding dairy products in the diet, such as yogurt, cheese and milk. In general, the worst for the metabolism is skipping meals, avoiding food in the morning, as well as overeating in one or two meals.
In addition, when trying to lose weight, people usually throw out carbohydrates first as the cause of weight gain. Although they are more fattening than proteins, this is not a reason to eliminate them completely - especially if you exercise, experts point out.
HOW TO SPEED IT UP?
If you want to speed up your metabolism and lose weight - forget about dieting, doctors warn. The recipe is to eat more healthy nutritious foods that fill you up, instead of empty calories in the form of sugar and fat. Some of the proven ways to speed up the metabolism are going to bed earlier, eating more protein, using hot spices, drinking more water and consuming more fiber - necessarily with more movement.
IS IT NECESSARY TO STRETCH BEFORE EXERCISE?
Static stretching immediately before exercise increases the risk of injury, and can cause short-term muscle and blood vessel stiffness. This is especially true for runners because they almost always stretch statically. A dynamic warm-up improves range of motion and contributes to better muscle control, which is the best way to avoid injury.
ARE WEIGHTS JUST FOR ATHLETES AND BODYBUILDERS?
Not. Although regular cardio exercise is the most important for weight loss, lifting weights can bring numerous benefits to the body that are not only of an aesthetic nature. Namely, it is the muscles that help regulate insulin levels and help fight type 2 diabetes, heart disease and reduce the risk of cancer. This applies even more to middle-aged and older people than to younger people, research has shown.
WHICH SUPPLEMENTS SHOULD I USE?
Various post-workout shakes and protein drinks can help restore muscle, but there is a simpler and cheaper solution - chocolate milk. It contains an excellent ratio of carbohydrates and proteins and helps to restore damaged tissue, preventing cramps.
WHY ARE HIGH INTENSITY TRAINING SO POPULAR?
If you don't enjoy spending a lot of time in the gym or exercising in general, then high intensity training is for you. It consists of short intervals of demanding exercises lasting a few minutes. Although this approach does not work the same for everyone (there is evidence that it does not work for about 20 percent of people), it will suit the majority and bring the same results as a longer training of lower intensity exercises.
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