The scales are on “Help”? However, it doesn’t have to be a spring diet. Because there are lifestyles that let the fat melt away on its own.
The passive fat burning fairy tale is of course just a fairy tale. You have to do a little. But only a little. Because it is also possible without daily exercise and tormenting diets.
Certain foods and lifestyles fuel our natural fat burning engines. Here are the first 7!
TOP 1 – Do not sleep less than seven hours
Many think that “lose weight while sleeping” is just a cliché – but lack of sleep can cause food cravings. Not only are we awake longer and therefore have more time to eat. Those who sleep less than seven hours produce more ghrelin. The metabolic hormone regulates our feelings of hunger and satiety. In addition, it slows down the renewal of energy and thus prevents the breakdown of fat stores overnight.
Researchers at King’s College London even did the math: People who are sleep deprived eat an average of 385 calories more the following day. That’s about 4.5 slices of bread!
TOP 2 – Drink green tea several times a week
According to a study by the German Institute for Nutritional Research in Potsdam, green tea has a positive effect on fat burning. The polyphenol it contains reduces body fat gain. Healthy bitter substances also inhibit food cravings.
Additionally, green tea increases basal metabolic rate by stimulating heat generation in the body. So: wait, drink tea and lose weight at the same time.
TOP 3 – build muscle
Muscles are our body’s greatest combustion engine and our largest metabolic organ. Trained muscle ensures more efficient fat burning, even when you are at rest. A kilogram of muscle mass consumes about three times more calories than a kilogram of fatty tissue!
Lift dumbbells for five minutes a day, do 3 x 20 sit-ups or squats or 3 x 10 push-ups, done.
TOP 4 – Trust the power of chilli-ginger
Chilli and ginger will make you sweat and melt your body fat. According to a study from Columbia University in New York, the reason for the positive effect are certain “activators” that stimulate the metabolism and thus burn extra calories.
The ingredient capsaicin in chili peppers helps to naturally increase basal metabolic rate. The gingerol contained in ginger cleanses the stomach and intestines and activates the detoxification process.
Just a cup of ginger tea and a spoonful of chili powder (in food) a day increases calorie consumption!
TOP 5 – Eat more protein
This is where BBQ season comes in handy! Better to have one more piece of chicken than potato salad and garlic bread. Because: Protein boosts metabolism and keeps you full longer. This is mainly because the body has to expend a lot more energy to break down protein into amino acids.
We burn calories as we digest them, so nearly a quarter of the nutritional energy in protein is wasted before it lands on our hips.
It is best to use a mix of vegetable (tofu, lentils and beans, nuts) and animal protein sources.
TOP 6 – water against fat
Of course, we’ve heard a lot: drink lots of water! But did you know that if you drink at least two liters of water a day, your energy expenditure increases by up to 100 calories? By the way, the feeling of hunger is suppressed.
Reason: With a lack of fluid, all metabolic processes run very slowly – including fat metabolism.
TOP 7 – Take a cold shower
Lowering body temperature has been shown to have a positive effect on fat burning.
A Harvard study showed that people who were in cooler rooms for ten days had higher fat burning rates.
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But even a cold shower (or contrast shower) can have a similar effect! This is because the body needs energy to maintain its temperature.