Eat enough and lose weight anyway? That sounds at first glance after an empty promise. But if you want to get rid of a few pounds, you really don't have to without full meals.
"When you optimize your metabolism, you turn the body into an effective calorie burner," says Prof. Therefore, he gives these 5 tips:
1. Biorhythmic diet
If you want to lose weight, you have to eat. According to biorhythm, this means: complex carbohydrates in the morning, vital substances at noon, proteins in the evening. Snacking promotes digestion and slows down metabolism. Delicacies, if you can't do without them, are included as a dessert after lunch on the menu.
2. Water instead of snacks in between
Holding an afternoon snack can be a big challenge. So drink plenty of water or unsweetened tea. A lot of fluid helps you achieve the desired satiety without increasing your insulin level. Sugar drinks like soda are taboo between meals.
3. Protein as a metabolic trump card
Protein metabolism runs just as poorly as a gasoline-free car. "Protein is a real metabolic turbo because processing costs the body a lot of energy," Froböse explains. They should be included in the diet in sufficient quantities. Per day can be 1 gram per kilogram of body weight. From age 50, about 1.7 grams.
4. Build muscle for extra horsepower
Our musculature is the largest metabolic organ. Even at rest, muscles burn 50 to 70 kilocalories per kilogram a day. This potential is best used by regular weight training. She already works here for 5 to 10 minutes a day.
5. Turbo Endurance
Muscle support is a regular necessity for regular endurance training in turbo metabolism. The small power plants in the musculature, the mitochondria, multiply in this way and provide greater metabolism activity. Means to choose from are cycling, jogging or starting hiking tours, as well as an extra dose of exercise in daily life.
Update: Tuesday, October 8, 2019 6:16 PM