Returning home after vacation is not just about facing routine An average of three kilos we gain in these weeks. And although summer is worth sleeping on the beach, paella in front of the sea and sunsets with eternal cocktails, for many come September losing excess weight is a priority. Hence, gym registrations are skyrocketing and dieters are breaking their schedules during this time. But experts also say this Within three weeks you can get rid of these kilos, And science confirms certain habits you can practice to achieve that in record time (and, always, in a healthy way). Do you want them to know These inventions About healthy eating and exercise for weight loss? keep reading
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Although weight does not directly determine volume (body mass percentage or BMI, fat and muscle are more important), it is common that, after the holidays, Yes we are feeling more bloated than ever Therefore, we should take advantage of the return to routine Resume good habitsAs supported by recent scientific research. From training in short sessions five days a week to intermittent fasting, these trends a pro will approve of:
1. Exercise, good in moderation (but with consistency)
There are those who run for hours on Sundays; Others start the week with an intense gym session to “get rid of” the weekend. But neither is as effective as the other Train several days a week with fast routines, at least when you want to build muscle. This was confirmed by a study conducted by the Australian University Edith Cowan, which offered one group of people to do six repetitions of an arm exercise five days a week, while another did the exercise 30 times in a row on a weekly basis. After one month, they measured muscle growth: in the first group, participants increased their strength by 6%; Second, nothing. Conclusion? Try to get something A few minutes of exercise Monday through Friday, even at home, And on weekends, rest! Rest is just as important to building muscle as exercise, so rest on Saturdays and Sundays, or whenever it suits you best.
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2. Controversial intermittent fasting
It has been in fashion for years, but there is still not much research supporting its effectiveness when trying to lose weight. Long ago, scientists said that, in fact, the period of fasting and eating was indifferent: it was similar to an 8:16 fasting (eight hours of eating, 16 hours of fasting) or 12:12 (with equal time every day). However, other studies on the subject have shown the opposite. Published in reputed newspapers Jama Internal Medicine, Research has proven it The first of the options, 8:16 (they ate from seven in the morning to one in the afternoon), helped to lose weight Especially fast, this represents a reduction of 214 kcal per day compared to those who fast for 12 hours (12:12 alternative). The same study confirmed that due to this first type of fasting they could eat 500 kcal less than normal daily intake and thus they lost 2.3 kg in 14 weeks. Fatigue, feeling sad and high blood pressure They were also reduced; Intermittent fasting has added (and perhaps more important) benefits.
© Julisfy3. Is diet not working for you? Then it’s time to join the gym
“Even if I follow the most restrictive diet, I won’t lose weight.” If you identify with that statement, you probably belong to what the experts are saying “Those who are resistant to diet” And, honestly, no matter how much you follow a hypocaloric plan (and even though it’s always said that it’s essential), you don’t lose fat. With 20 women who were like this, a study echoed by specialized websites Medscape Showed the importance of sports for weight loss. Participants, continued to be “diet resistant”. A very controlled routine that combines treadmill and weight exercises. They trained three days a week for a month and a half; After that time, his fat went down and his metabolism increased. The researchers concluded that, in certain cases and contrary to popular belief, exercise may be more important than diet for weight loss.
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4. Why “zero sugar” drinks are directly related to overweight
Much has been written about this as well, often arguing that sugar-free drinks “confuse” the body by sweetening them with calorie-free ingredients and cause the same weight gain or belly fat as sugary drinks. Now, how do they gain weight if they don’t provide energy? Starting from that premise, get that zero sugar Don’t directly gain weight, a group of scientists from Los Angeles found the real relationship: Women who consume more sugary drinks. Explanation, as detailed in the portal paradeThat will, trying to “trick” the body when it demands a sugary soft drink with its diet version, it will not satisfy it and it will want something sweet. in the end, You end up eating even worse food. “If you find yourself reaching for soda often, it can help you drink it, get rid of the craving, and move on,” says dietitian Mackenzie Burgess, advocating an approach you can apply to other foods we sometimes forbid ourselves. , such as Chocolate, chips or pizza.
