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Ten Commandments of Fat Burning!
The following fat burning commandments are my recipe for staying lean all year round. If you follow these time-tested rules, you’ll become a fat-burning machine, rev up your metabolism, and make your internal calorie-burning furnace more efficient at getting rid of the extra fat that’s been plaguing you forever. These techniques are simple, easy to implement and powerful in their results. So, let’s get ready to burn!
1. Check your greed at the door. The best way to stimulate that metabolism to peak efficiency is to make sure you eat several small meals throughout the day. Many people eat a sparse breakfast, eat quickly at lunch and then fill up at the end of the day for a big dinner, usually with a second helping and desert! Well, no wonder, your body is starving by the time you get there. Oh, and eating too little actually slows down your metabolism! Bottom line, recent research from the Canadian Journal of Physiology and Pharmacology shows that eating small meals often throughout the day can help burn fat. You will enjoy the fact that you are not hungry when you eat 5 or 6 meals a day. Keep portions small and consider using a meal replacement bar or drink so you don’t feel like you’re preparing food all day.
2. Mix up your training. The biggest mistake people make at the gym is coming in and doing the same thing every day. I see people hit the treadmill, set it to a brisk walk, and then walk that way for 40 to 60 minutes or more! These are the same people who complain about how they can’t lose weight…no kidding! No shock there. Your body is operating at such a low level that you’re not really burning calories with any efficiency. You need to mix things up. Train with weights, and train on the treadmill (or whatever your favorite piece of aerobic equipment is) but put in 60 second sprints every 5 minutes and get the heart rate up. There are literally thousands of ways to safely challenge yourself and if you don’t know where to start, hire a personal trainer for a couple of sessions to give you some ideas, they are worth every penny! By the way, research has shown that training with weights is one of the best ways to increase metabolic rates.
3. Drink up! Hydrate yourself, but be sensible about it. I see people who drink a lot of water throughout the day. Remember, everything is bad for you at some point, even water. This puts a lot of strain on your kidneys to filter out too much fluid. Moderation is key. If you are dehydrated it causes your body to lower your resting metabolic rate…not good for burning fat! The advice we have been hearing for a long time is 8 glasses of water a day. Good advice. By the way, those sports drinks are useless unless you’re doing about 90 minutes or more of intense exercise. Stick with water as nature intended. Low in calories, low in sugar and easy on the body.
4. Time for some protein and fiber. Be sure to eat enough protein and get enough fiber. Both of these help increase your metabolic rate because the “thermic effect” produced by digesting this type of food is greater than a high-carbohydrate meal. Yes, you still need carbohydrates to maintain normal brain function, at least 130 grams per day. Also, research has shown that if you eat protein and fiber as the last meal of the day and skip carbs, it’s more effective at burning fat while you sleep.
5. Skip coffee and try green tea. No, I’m not trying to kill your caffeine addition. I’m not too stupid, though I think we’re consuming too much stuff. But if you want to get relief, why not make it healthy? We’ve known this for a while, but green tea actually increases fat oxidation, and as an added bonus it also has better immune system building effects. There are many brands out there, but the recommendation is 200 to 300 milligrams per day.
6. Post Exercise – Feed Me Now! Your body needs some fuel after working out and the sooner the better. Try refueling within 30 minutes of vigorous exercise to keep your metabolism running high. A better way is to have a protein and carbohydrate meal. Try one of the many drinks out there (watch out for some of these sugary ones) or make a fruit and protein smoothie at home. Plus added; You will also help your muscles recover faster and it will help you get ready for the next workout sooner.
7. Get some rest, please! Well, I know there are only 24-hours in a day. I know you are trying to do everything at that time and I know you are sacrificing sleep to make it happen. But sacrificing sleep takes one of the ways to recover from all the damage you do to your body every day. Recovery is essential to keep your body running at its most efficient level. Sleep is critical to this process, not to mention all the benefits it has for your mental health. Shoot for at least 8-hours of quality sleep a night and you’ll notice huge benefits in how your body feels and supports your fat-burning goals with an efficient machine.
8. The truth about alcohol. I know you don’t want to hear this…but someone has to speak the truth! Alcohol is a fat-burning enemy, even for those of you who indulge only on the weekends. Alcohol also has calories, 7 per gram, and we know it slows down your metabolism. Alcohol is a depressant and powerful drug, but did you know that it increases fat storage in cells? Sorry, but if you want a 6-pack, you need to loosen the 6-pack in the fridge!
9. Get enough calcium. The more we learn about calcium, the more we realize it’s a true fat-burning friend. This mineral is abundant in the body and current recommendations ensure you get 1200 milligrams daily. Delicious treats like low-fat yogurt and skim milk are excellent sources of calcium. Did you know it helps maintain estrogen levels? Believe it or not, this is important for men too! Calcium and zinc deficiency can increase estrogen in the body and cause bloating and belly fat.
10. A low glycemic meal? yes Well, really simple stuff, it’s just a fancy way of saying don’t eat meals that have a big impact on blood sugar levels. The real key to your meal consumption is making sure you’re eating a mix of lean meats and complex carbohydrates. Eating less processed foods, closer to how nature intended us to eat, can help stabilize your insulin levels. This means you are less likely to store fat.
The bottom line; Understanding good nutrition isn’t difficult, but letting go of old habits can be daunting. Don’t try to change your world overnight. Choose one commandment a month to add to your life and within a year you’ll be running at peak efficiency and burning fat like never before.
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