5 tricks to burn fat

How to lose weight

We must explain some tricks to burn fat, since almost all the time we generalize that if the calories you eat are smaller than you consume then go down fat, and it is true but relatively.

These tricks to burn fat are used by the vast majority of people concerned about slimming in lowering their fat depending on the era in which they are, so any of us to do the same, regardless of the type of your sport will have the same goal: lose those kilos of fat that has accumulated over our body.




 Reduced calories

Everyone has an overall picture that unless consumed and calories burned fat is low, and yes, mainly mathematics do not lie, that's completely true, because when a calorie deficit is created the body has no choice but to fats used to compensate. Without getting into the specifics that we shall see in the rest of tricks this is the key regardless of any diet.

As a rule a person burns about 40 calories per day per kilogram of weight, if I put as an example mean that I need 3200 calories because of my 80 kilos of weight, if the days you do not train like 30 calories per kilo and that train the recess 35 calories tells me I have to get 2400 calories to 2800 calories respectively.

The easiest way to cut calories is to remove excess fat from the diet, (between 15 and 25%, not more) remove the butter, oils or fatty foods, chicken skin, remove yolks eggs, eat more lean meats, ... but can be left unsaturated fats (healthy) how salmon or nuts. These fats promote the absorption of vitamins, hormones and help create lower the bad cholesterol.

Eat more protein

This peculiarity is when the above rule is not entirely correct because a calorie from protein is not the same as a calorie from fat or one that comes from carbohydrates, because the coming of the protein feeds muscles (no fat) and carbohydrates accumulate excess as fat.

Also adds muscle protein (note that for that you do sports, eat not only serves) and this does is increase the basal metabolism, which is nothing other than what our body burns just to live. Also your body uses more calories to process protein when process carbohydrates or fats, so it simply burn more fat.

For all this if your diet is over consume protein, already, more fat, even when both diets contain the same amount of calories, hence the first trick does not always mathematics eat less calories than lowers consume fat, eating more protein targets even more calories than you burn more fat is low.

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If you lift weight should eat 2 grams per kilogram weigh (although you should be per kilogram of muscle you have for which you should measure yourself the level of body fat), but to eat 1 to 1.5 grams per kilo is more than enough. You can do this by eating tuna, turkey breast or chicken, steak, egg whites, protein powder or cottage cheese, lowering your fat intake to less than 20% of the total.

Eating more times a day

While you will not increase anything your metabolism, it is a good way to eat less at the end of the day, since when do smaller meals your body is feeling full longer and get perfect control hunger with hearty meals .

Of course in the end what matters is the total calories a day, but this trick used to not be in this total and to lead a hypocaloric diet.

Lower carbohydrate intake

It is very important to lower fat intake but equally or more important is to try to reduce the hormones that accumulate fat and a way to control them is cutting carbohydrate intake, because when eating insulin is a hormone that is released prevents the fat decompose and promotes it to accumulate.

This is where the glycemic index of foods is a simple way the amount of insulin released a food causes when assimilated, and each carbohydrate has a different index, more glycemic index more insulin released by the more important  is discard that type of carbohydrate that is not good for burning fat that is our goal.

But what are these high-glycemic carbohydrates? White rice, potatoes, sweets, white bread, many cereals and pastries of any kind. And those with low glycemic index? Whole grains, oats, potatoes and vegetables that we eat must be in the case of using carbohydrates. Halve the amount of rice or pasta you eat is also a good trick if you throw our two cups before check one if you throw our check 100gr 50gr.

Never eat carbs without protein

In the previous section we discussed how important that foods have a low glycemic index because they release less insulin but not only that, since a low glycemic index implies a slower digestion and thus a slower assimilation. Refined carbohydrates are assimilated very quickly elevating the levels of insulin and therefore must be avoided when looking fat burning.

The fat loss program that works

But there is a trick if you're going to eat for example a cup of cold cereal (usually rapid digestion) and is eaten with protein and small amounts of fat. Therefore we must take that cup of cereal with a scrambled clear, a little cottage cheese or a can of drained tuna natural.

In addition to combining carbohydrates with protein no vegetables that always slows digestion such as broccoli or broccoli, green salads (lettuce groups, endive, ...), cauliflower or green beans, and while eating with other carbohydrates make digestion generally slow.

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