How to speed up the metabolism and enhance weight loss, without losing health.
After the third decade, the metabolism begins to decline at a rate of 2 to 4% per decade, and losing weight can be very difficult. But even before this challenge yet there are ways to get lose that potbelly. Below you will find healthy tips to help you lose weight.
Increase the amount of muscle

To begin it is important to ensure that the practice is gaining muscle mass you can. A study published by the University of Colorado Health in the journal Science, showed that losing 0.4 pounds a week for 12 weeks may decrease the metabolism due to loss of muscle that cause aerobic exercises. This can cause the individual can lose a few pounds initially, but then can not lose more weight.

To change that, lifting weights three times a week is the fastest way to get muscles and achieve results when the balance insists on not moving. Polls show that anaerobic exercise regularly you can accelerate your metabolism when you are resting up to 8%. That is, with the weights you can burn calories even stopped!

In a study that lasted eight weeks, men and women who have managed to lose aerobic classes only 1.8 kg, but gained muscle, while those who made a half of aerobic classes, weight lifting, but have lost 4.5 pounds of fat and gained 0.9 pounds of muscle.

Less rest between exercises also can help. Pausing only 20 seconds, rather than one that lasts 60 to 90 seconds between each set burns extra calories and speeds up the metabolism.

Attention in food also helps. So eat less and more often to speed up your metabolism. Spread calories during the day causes the blood sugar is stable and controls the release of insulin. No peaks of insulin, the accumulation of fat is lower (find out more about glycemic index and metabolism)
Exceeds its limits

It is a common scenario: the first 9 pounds are lost easily, but then it starts to become more difficult and can occur in a stagnation of weight loss around the third week of regular exercise. According Michele Kettles, medical director of the Cooper clinic in Dallas, when you start to lose weight, your body works less to maintain, simply because there is less of you to support him.

This means that your malhação has a minor effect on the burning of calories. So if you weigh 81 pounds and lose 15, you will probably start to melt around 100 calories less in a class of aerobic exercise that lasts an hour.

Also the issue of age begins to commit the time to continue losing weight, because when you become older, the fragility of the body and diseases like arthritis can impede the practice of activities of high impact strengths and help to offset this deficit the loss of heat.

To reverse this situation to avoid doing other things while you exercise, like watching TV or reading a book, because it may reduce the intensity of exercise and burning calories. Instead, pay attention to your wrist. For best results are always between 60 and 80% of full capacity of your heart.

Never keep the same routine of exercises for a long time. To continue to lose weight it is important to always be challenging your body. In the first week of every month, always make a new series of exercises.
Do not stop moving in their day to day

It may happen subconsciously, but studies show that people move less after they begin to exercise.

According to a survey of the Netherlands, where women and men about 60 years starting to strike twice a week, the daily activities decreased approximately 22%. The reason for this is not yet known, but experts believe that because of fatigue after exercise or because of the feeling that many people have that if you are Sweatin can afford to stop doing small activities.

Unfortunately this idea is wrong. According to a study by the Mayo clinic, small business, and be standing instead of sitting and walking more during the day, can burn about 350 calories per day.

Moreover, other research shows that reducing their daily activities can turn off an enzyme that controls the metabolism of fat and make weight loss more difficult, which makes the exercise carried out in a gym, for example, are not sufficient to lose weight.

To have some control over the activities that you have when you’re not in academia, pedômetro buy one and use it on days you do not exercise. Then calculate the average by adding up the total daily and dividing them by the number of days you used the unit. If you do not maintain this level of activity every day, your fat loss will decrease. So if you usually walk 5,000 steps per day, but does the same in those days when you knit, it can reduce its loss in up to 50%.
Control your mouth

In a study published in International Journal of Obesity, researchers found that when women and men over 35 and are above the weight start to exercise, some of them to compensate their physical activity to eating 270 extra calories a day, gaining more than half the calories burned that mesh.

This may be because regular exercise can often stimulate the release of Ghrelin, a stimulant of appetite that has the function of protecting the body of a loss of weight too quickly. To make the problem get worse, your appetite may also increase when approaching the menopause because of declining levels of estrogen.

To overcome these adversities not try to strike empty stomach, because when you exercise without anything in your stomach sugar low, which can cause your appetite is bigger and eat more than you should. To avoid this, make a small snack before you exercise. Eat a banana, a Barrinha of cereal or a yogurt takes about half an hour before going to the gym.

Record everything you eat is also a great technique for losing weight. But note before eating and not later, so you can verify what I ate on the day and decide what should or should not consume.

According to a study by the University of North Carolina at Chapel Hill, drink plenty of water, and moisturize, means that you consume about 200 fewer calories than a person who only drinks tea, coffee, soft drinks and other beverages. For better results, drink cold water because it speeds up the metabolism. Six glasses of ice water burn 50 calories per day.