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A study published in the "Journal of Physiology" in 2010 found that working out without eating may increase fat burn. Researchers took 28 healthy adults and had them eat a diet with 50 percent more fat and 30 percent more calories than their normal diets. Some of the men abstained from exercise, while the others were instructed to exercise four times per week in the mornings. Some of the exercisers ate breakfast before exercising and others did not. At the end of the study, the participants skipping breakfast before exercise gained less weight and experienced improvements in insulin sensitivity than those who ate before exercising.
Exercising without eating first can lead to low blood glucose, which can interfere with your brain function. When you eat, glucose levels in your circulating blood rise and are available to travel to your muscle cells. Glucose is also available as glycogen stored in your muscles. When you work out before eating, glycogen and blood glucose can become quickly depleted, causing hypoglycemia. Because your brain runs exclusively on glucose, low levels may cause light-headedness, nausea, muscle fatigue and poor exercise performance. Regular ongoing training enhances your muscles' capacity to store glycogen.Timing and quantity of food can influence your exercise performance. For optimal exercise capacity follow these guidelines: If you eat a large meal, wait three to four hours before exercising. For a small meal, eat two to three hours pre-exercise. A snack is your best option, eaten an hour before exercise. Try consuming a piece of fruit, yogurt or granola before exercise to maximize blood glucose and calorie burn. Eating a snack combining protein and carbohydrates immediately after exercise will replenish muscle glycogen stores, setting you up for your next workout. Adequate hydration and replacement of electrolytes are also critical for peak exercise performance.
You must want it; No one except you will do it for you. When you collect your thoughts, you can start with an approximate diet, for example, reduce the amount of sugary sweetness or products with a high glycemic index - these are the foods that cause the release of insulin in the blood and interfere with the digestive process. Then you can go to the physical exercises in the gym or for example running on the street or jogging around the stadium. All in your hands.
12 tips to help you lose weight:
1. Do not neglect breakfast:
Research shows that breakfast helps you control your weight . Some people neglect to eat breakfast because they think neglect will help them lose weight, but losing meals does not help us lose weight and is not a good thing because we can lose essential nutrients . It can also encourage you to eat more snacks during the day because you feel hungry.
2. Eat regular meals:
Some people think losing meals will help them lose weight, but regular eating during the day helps to burn calories more quickly and lessen the temptation to snack on foods high in fat and sugar.
3. Eat lots of fruits and vegetables:
Low calorie and fat fruits and vegetables with high fiber content are three essential components of a successful loss of weight . They also contain many vitamins and minerals.
4. Be more active:
Studies show that regular activity is the key to losing weight and maintaining it . As well as giving many health benefits, exercise can help burn excess calories that can not be eliminated by diet alone.
5. Drink plenty of water:
People sometimes confuse thirst with hunger and end up consuming more calories while a glass of water is what you really need . You should drink about six to eight glasses (1.2 liters) of fluid, preferably water, daily - or more if the weather is hot or you are exercising.
6. Eat foods high in fiber:
Fiber - rich foods give you a feeling of fullness for a long time, which is ideal for weight loss . Fiber is found in plant foods only, such as fruits, vegetables, oats, whole grain breads, brown rice, pasta, beans, peas and lentils.
7. Read food labels:
Knowing how to read food labels can help you make healthy choices and monitor the amount of calories, fats, salts, and sugars you eat . Take advantage of calorie information to learn how to fit a particular diet with the calories allowed per day in the weight loss plan.
8. Using a smaller dishes:
Studies show that people who use smaller dishes tend to eat less and feel good at the same time . You can gradually get used to eating fewer portions without feeling hungry by eating foods with small bowls and dishes . It takes about 20 minutes for the stomach to tell the brain that it is full, so slowly and stop eating before you feel full.
9. Do not prevent foods:
Do not block any foods in your weight loss plan, especially the foods you love . Preventing food will make you more willing . There is no reason why you should not enjoy an occasional meal as long as you stay within your daily calorie limit.
10. Do not store junk food:
To avoid temptation, avoid storing junk food, such as chocolate, biscuits, potato chips and sweet soft drinks, at home . Instead, stick to healthy snacks, such as fruit, unsweetened rice cakes, oat cakes, unsweetened or unsweetened popcorn and fruit juice.
11. Stop drinking alcohol:
Did you know that a regular Cuba of wine can contain calories by a piece of chocolate, and a liter of beer contains calories by a bag of potato chips ? Drinking too much alcohol over time can increase weight easily.
12 plans for your meals:
Plan for breakfast, lunch, dinner and snacks for a week, and make sure you stick to the calorie limit . Try to plan for what you need
Of main meals and snacks for four to seven days . Make a shopping list but do not shop when you are hungry as this can lead to your purchase of a range of high - calorie foods !
How to keep fit:
Maintaining a person's physical fitness is a constant goal, but sometimes it is difficult to achieve or achieve, either for lack of time or for the inability or constant mood to continue the exercises and exercises that help us maintain our physical fitness.
1 - Holidays are very suitable for the work of sports If you do not have time to work out continuous exercise, take the holidays an opportunity to activate your blood circulation and maintain your fitness.
2 - The food you eat must be calculated to maintain your fitness because any excessive eating may make you lose your fitness easily, especially as you do not continue to do your exercise.
3 - Taking natural juices helps maintain your physical fitness because of the vitamins and natural tonics to keep you fit.
4 - The sport of walking is a sport that keeps you fit without losing your time Sports walking sports have many benefits and many of the most important to maintain your fitness and activate your blood circulation.
5 - Listen to music or dance and move with it helps to maintain your fitness and burning fat and of course will not need time to do so it is possible to do so at the end of the day.
6 - Sleep enough to help you maintain your physical fitness, has confirmed health studies that sleep 8 hours a day to maintain the human fitness and physical ability of health.
Exercises to keep fit:
1 - Stress exercises help you maintain your fitness by doing it once or twice a day for several times.
2. Hand-walking exercises This exercise keeps you physically fit and the strength of the tissues and muscles in your body.
3 - Exercises on one foot maintain your physical fitness and make you in the case of a constant ability to balance and balance of nervous.
4- Highland climbing exercises keep you fit and also keep you in control of the ability to regulate your breathing.
5 - Exercise Pullups keeps you on high fitness and ability to control your body's various muscles.
Tips to keep fit:
1 - Beware of using rise Electric lifts use stairs to maintain your physical fitness and to activate the entire cycle of blood.
2 - Do not use the car fully to go to the place you want to access because it prevents you and deprives you of the sport of the most important sports that keep you fit.
3 - If you use the phone do not sit while you speak but on the contrary move and you speak and the type of movement these movements burn you fat and keep you fit.
4. Home work effectively helps maintain fitness.
5 - Playing with your children whether running or moving light keeps you fit and burns fat in your body.
6 - If you own a garden, try to take it yourself Vtjlk Vahia and cut trees are all exercises to help you maintain your fitness.
7 - Walk your pets help you maintain your physical fitness through movement with them.
8 - Try to keep the exercises easy and fast alternative to exercises that need time and effort can not be committed to it.
9 - Maintaining a diet whose rules are broken only in the narrowest possible circumstances makes maintaining your physical fitness not difficult .
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