Smacked by reality, we start with countless pushups, often to no avail. The only way to get rid of this fat is to double down on our efforts to eat right and exercise for definition of abdominals.

Increased calorie burn out is possible only with change of habits.

A few advices on how to do it without exercise:

1. More fibre – it doesn’t do magic when it comes to burning fat, but it gives us a prolonged feeling of fullness (satiety). That’s why half of your plate should be veggies.
2. Drink green tea – research shows it is rich in antioxidants which help speed up fat burning process.
3. Hot tub relaxation – an hour of this burns 140 calories, as much as half an hour of brisk walking.

1. Sleep naked – this way your body burns fat, in order to keep your regular body temperature. Sleeping naked increases number of brown fat cells. Unlike regular white fat, which stores calories, brown fat cells burn energy and produce heat.

1. Spring cleaning – do you know that an intensive two hour home cleaning burns unbelievable 600 calories?

All in all, a permanent weight loss and fat burn is possible only by change of habits. All above mentioned speed up that process.

Izdahni višak kilograma

Novije studije razotkrivaju zablude u koje verujemo. Masti se ne pretvaraju tako jednostavno u energiju ili toplotu, niti se razbijaju u manje delove i izbacuju.

Ishrana sa preteranim unosom ugljenih hidrata i proteina, sav višak skladišti u mast, kao molekul triglicerida, koji se sastoje od tri atoma: ugljenika, vodonika i kiseonika. Osobe koje žele da smršaju, moraju da dovedu do razbijanja triglicerida na manje delove. Tokom oksidacije (razbijanja molekula ili sagorevanja) triglicerida, potrošnja kiseonika je velika za stvaranje otpadnih materija, kao što su ugljen dioksid i voda.

Za sagorevanje 10kg masti potrebno je udahnuti 29kg kiseonika. Tokom hemijskog procesa sagorevanja masti, ugljen dioksida će se proizvesti 28kg i 11kg vode.

Ovo nije ništa novo, ali je široj populaciji verovatno nepoznato.

Tokom procesa mršavljenja, 84% masti se pretvara u ugljen dioksid i kroz pluća se izbacuje iz organizma, a 16% se pretvara u vodu, koja se najviše izbacuje putem urina, stolice i znoja.

Kada je mršavljenje u pitanju, ovi proračuni pridaju plućima izuzetan značaj. Zato je važno biti fizički aktivan jer se tako izdiše veća količina ugljen dioksida.

Tajna mršavljenja je još uvek ista: u cilju smanjenja viška kilograma, ili unosite manje ugljenika ili vežbajte više da bi izbacili višak ugljenika iz tela.

1. Look straight ahead of your walking path.
2. Relax your neck, shoulders and back.
3. Bend your elbows and gently swing your arms.
4. Straighten your back and tighten your stomach.
5. Your heel first touches the ground and then your toes.

Wear comfortable shoes.

Take it easy first 10 minutes and warm up your muscles.

When it comes to weight loss, how fast and far depend on your targets.

Moderate 1.6 km walk burns 100kcal. To increase the burn rate, speed up your walk.

After your brisk walk, slow down and stroll for 10 minutes until your heart rate comes down, then stretch for awhile.

You heard many times of magic diets and easy exercise that bring wonders. Somehow, that happens to someone else..

When instructions and advices coming your way are supported by scientific proof, it is easier to understand reasons behind them and follow them. Through your own example you will find out if they are applicable in your very case.
 

Advice supported by science

1. Weight lifting three times a week

Word of science: this way you boost calorie burn out and prevent metabolism slow down typical for reduction in calorie intake. Weight lifting while on reduced carbohydrate intake, help slimming while firming your muscles.

1. More proteins

Word of science: Proteins stimulate metabolism and reduce probability of overeating. As they influence the appetite, they tend to reduce calorie intake.

1. Eat plenty of fruits and vegetables

Word of science: It is reach in nutrition. Diet rich in fruits and veggies is unlikely to negatively influence carbohydrate and calorie intake while on slimming diet.

1. Avoid food rich in starch and added sugars 

Word of science: Reduction in starch and added sugars leads to less craving and better control of calorie intake. Getting rid of this type of food which converts quickly to energy, forces body to burn body fat in order to provide required energy.