Clockwork Metabolism – 7 Golden Tips for Tuning
Dietitian Dimitris Dellis, expert in metabolic diseases and type 2 diabetes, founder of the Basic Insulin Diet and author of the book of the same name, reveals tricks to increase burning:
- Salads are a secret nutrient in your hand. Invest in them because they offer satiety and minimal calories.
- Do not lie down immediately after eating. Allow at least 1½ to 2 hours before bed.
- Do not eat in front of the TV and generally do not be distracted while eating. Studies show that people who eat while watching TV, listening to music or reading eat more food each time.
- Make sure that there are no high-calorie and high-fat foods in the house, such as sweets that you know you can’t resist.
- Get enough sleep. Lack of sleep can cause a variety of problems, such as dysregulation of the hormones leptin and ghrelin, which play a role in appetite control and satiety.
- Avoid daily weighing. It’s better to use old clothes that don’t fit you right now as a measure of your progress.
- Eat your meals in peace. Eating on the go and in a hurry is not good for the stomach or figure. On the contrary, long-term contact of food with the mouth and good digestion enable the brain to receive the message of satiety in time.
To increase metabolism
What you should do is eat small meals that contain:
- Carbohydrates (salads, fruit, bread, rice, potatoes, cereals),
- protein (10-30 g per meal),
- a small amount of fat
Besides: Start one exercise program to strengthen muscles. Consuming protein alone does not help increase muscle mass. Muscles need to be activated by exercise to absorb excess protein, get stronger and gain the missing volume. Building and maintaining muscle tissue is 30% dependent on exercise and 70% dependent on diet.
Increase in the muscular system:
- It will increase metabolism.
- It will help stabilize a normal weight.
- It will relieve musculoskeletal pain.
- It will reduce skin sagging.
For the plan to succeed…
Combining diet with exercise increases your chances of losing weight and keeping it off. Physical activity helps burn calories and helps increase muscle tissue. In addition, regular exercise promotes a better perception of physical hunger, as well as increases feelings of satiety and limits snacking due to stress. At the same time, it improves body and self-confidence, while helping to improve any weight-related health problems (such as diabetes).
Walking, jogging, swimming or gym?
According to experts, the ideal exercise is the one you want to do regularly. Simply put, it’s any physical activity that makes you happy, whether it’s a workout at the gym, an afternoon stroll in the park, or a jog on the nearby sidewalk. The secret is to choose what you like and do it often. By replacing half an hour in front of the TV with a 3 km walk every day, you will burn enough calories to lose or not gain extra pounds over time. Of course, a balanced diet will also help with this.