Useful tips to be summer ready
Summer is slowly approaching and that means it's high time to get back in shape! Many athletes now want to lose weight before the summer, but this is not always easy. Often people may think that they just need to eat as little as possible or they will exercise excessively, after which they will again eat all kinds of unhealthy foods. However, this does not work, but how can you lose weight properly? It is also important to look for a method that works for you and one that will not give you a yo-yo effect, with the weight coming back like a tree rank after a while.
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In addition to various techniques to lose weight, it is also extremely important that you get the right nutrients and foods. One of the ways to do this, mainly to replenish the nutrients, is by using various supplements. There are even supplements available that help you burn fat and build muscle.
In this article I will tell you everything about how you can lose weight optimally and permanently, in addition to a Kcal deficit and how you can create a tight summer body to be proud of!
Weight Loss Methods
Losing weight is often very difficult for many people, but it doesn't have to be. You don't always have to go on a strict diet where you can hardly eat anything. There are plenty of weight loss methods out there, many of which have to do with diet, but there are also lots of little tricks you can use to lose weight. With a few small adjustments you can go a long way.
Eat more protein
You have probably heard that proteins are very important to us. In fact; it is just about the most important of all nutrients. In fact, a useful benefit of protein is that it will help you burn calories. This happens when the body starts to digest the proteins and get them from your diet. These proteins are then converted. Eating more protein makes your metabolism work harder. This would allow your body to burn 80 to 100 more calories per day.
Another advantage of proteins is that you are full faster. This was shown in a study by, among others, R Crovetti called 'The influence of thermic effect of food on satiety'.[1] As a result, you also feel less inclined to eat something else (unhealthy), so that you consume fewer calories. Some studies even showed that they ate more than 440 calories less in a day[2]† They compared the effects of different breakfasts, whereby they also looked at, among other things, how filling the breakfast was. Eggs naturally contain a lot of protein, but chicken is also very good for this. Another option is still a protein shake. These are also available in many tasty flavors.
drink more water
We all know that drinking enough water is important to us and above all we need to get enough water in a day. However, water not only ensures that we have enough fluids in our body, but it can also help with weight loss. By drinking more water, it is easier to lose weight and you lose more weight more easily. This was apparent from a study that investigated the effect of water on the weight of overweight people[3]† Another advantage of drinking water is that you will eat less. Drinking water makes you feel full, so you will have less appetite to eat snacks, especially unhealthy snacks. It is important that you spread your water intake throughout the day and that you do not suddenly throw back a lot of water when you are hungry. This way you prevent a feeling of fullness in your stomach or that you will feel the water sloshing, which is not nice of course.
Eat more fruits and vegetables
This tip is very obvious of course, but it is still important to emphasize this again. Our body needs certain nutrients. Take, for example, fiber. Fruits and vegetables are full of all kinds of healthy nutrients that our bodies desperately need. Also, fruits and vegetables usually have a low energy density, so you can eat a lot of them. This cannot be too difficult, because many types of fruit and vegetables are not only healthy, but also very tasty. Research has even shown that people who eat a lot of fruit and vegetables every day often weigh less[4]† So grab a banana the next time you're hungry. These are tasty, sweet and contain many important nutrients, such as iron, calcium, vitamin C and magnesium for example.
Get enough and good sleep
Not everyone immediately thinks of this, but it is crucial to get enough, and also good, sleep if you want to lose weight. In fact, getting enough sleep is not only important for losing weight once, but also for keeping it that way. According to a study by Rachel R Markwald and Edward L Melanson, among others, lack of sleep leads to less energy during the day, higher food intake and weight gain.[5]† The reason for this is that we partly need our sleep to keep our hormones in balance. When you sleep too little, this causes fluctuations in your hormones and this happens with the hormones that regulate your appetite. As a result, you will eat more and also eat unhealthy foods faster, so you gain weight.
Eat the right carbohydrates
A low-carb diet is popular among many people, but it is not necessarily necessary for weight loss. You can easily lose weight and still eat bread and pasta, but you must get the right carbohydrates. There are 2 types of carbohydrates: “slow” carbohydrates and “fast” carbohydrates. As the name suggests, fast carbs are burned quickly by your body and slow carbs take a little longer to process. This means that you will get more energy from the slow carbohydrates for longer than from the fast carbohydrates. That is why so many people prefer to eat whole wheat pasta or whole wheat bread instead of white bread. Slow carbohydrates are mainly found in whole grain products, such as whole grain rice for example, and the fast carbohydrates can be found in foods such as regular pasta or rice. So you don't necessarily have to follow a low-carb diet and you can still eat pasta or bread, but choose the healthier, whole grain option. This way you don't just eat empty calories and you have extra energy for sports!
Eat slower
It soon becomes very easy to eat a lot and quickly. This often happens when we are hungry or in a rush. However, eating fast also causes you to consume more calories than normal. The food itself does not suddenly contain more calories, but by eating quickly, your body is less aware that you are actually full already[6]† This was shown in a study by Eric Robinson and Femke Rutters, among others, that looked at how the speed of eating would influence energy. Another study has also shown that obesity is more common and easier in people who eat fast than in slow eaters[7]† So make sure you don't eat too fast from now on. Take your time and chew everything well. Another good idea here is not to watch TV or follow any other such distraction while eating. As a result, you pay less attention to the food and it can also happen sooner that you eat very quickly or eat more than if you do not watch TV while eating.
Healthy snacks
Often when people want to lose weight, they completely swear off snacks and snacks. They prefer to follow a strict diet and also avoid eating between meals. However, this is not necessary at all. It is possible to eat snacks and still lose weight. How exactly do you do this? Make sure you eat the right snacks. Eat healthy snacks, such as a piece of fruit or some unsalted nuts, between meals instead of sweets or chips or something similar. This way you are not only punishing yourself to lose weight and luckily you can also eat something between your meals. If you really want to eat only healthy snacks, make sure you only have healthy snacks in the house. When you have all kinds of tasty cookies in the cupboard, you will reach for them faster than if you had to go to the store first. So take healthy, natural snacks from the store, such as yogurt, rice cakes, carrots, fruit and nuts, and just leave the chips and cookies in the store.
do cardio
You may not want to hear this, but cardio can play a major role in losing weight and creating a toned summer body. During cardio, the focus is mainly on burning calories. In addition, it also has the advantage that you reduce the risk of heart disease[8]† Many people don't like doing cardio, but luckily there are many different forms. You can of course go running or cycling, but swimming is also fun to do and also very effective! Other options are, for example, jumping rope or boxing, although you can of course do this for less than something like swimming. Walking every day also works wonders if you prefer to take it a little easier. Just choose a type of cardio that suits you.
Use smaller plates
You might not expect this, but by using smaller plates, you also eat less[9]† This is apparent from a study in which they looked at the effect that a smaller plate has on the amount we eat. Usually we fill a plate until it is almost completely full. We simply look at what the portion looks like. This ensures that the same portion appears larger on a smaller plate than when you use a larger plate. By using smaller plates, you serve less food and eat less.
Weight training
Although many people think that strength training is only good for building muscle, this is not the case. People usually think that we should only do cardio to lose weight, but strength training can also help with this. With strength training you build muscle mass and muscle mass burns calories. By building more muscle mass, your body will also burn more calories. In addition, people often also lose muscle mass during a diet, so that the body burns fewer calories itself. So try to do some form of strength training every week, because you will not only get stronger, but you will also look better. It is also important to continue training on your "bulk" strength as much as possible. As a result, you will lose your muscles less quickly and you will burn more fat.
Want to get the most out of your workout? Then it is always useful to have a professional training schedule to purchase.
The right supplements
You probably know by now that the right diet is very important to lose weight and you should definitely get the right nutrients. In addition to consuming regular foods, you can also take the right supplements.
turkesterone
turkesterone is a supplement that stimulates protein synthesis in your muscles[10]† When you take Turkesterone, it stimulates the production of proteins in your heart, kidneys and liver. As you probably know, proteins are very important for your body. During exercise, small tears appear in your muscles and the body uses protein to repair these tears. By getting enough protein in your body, your body will also recover faster and your muscles can grow better. This also ensures that muscle mass is preserved when you exercise a little less. Finally, Turkesterone increases your metabolism, because more muscle mass means your body can burn more calories. As a result, your body burns faster and more fat in a day.
Leucine
Leucine is one of the 9 essential amino acids that our body needs, but our body cannot make it on its own. That is why it is important that you get this nutrient through food or through supplements. Leucine can also help you lose weight because, like Turkesterone, it stimulates protein synthesis in your body. The Leucine stimulates a signaling pathway that leads to the production of new muscle proteins. Because you build up more muscle mass faster and more, the Leucine ensures that your body also burns more calories and more fat.
Amber kick
This nutrient is a succinic acid and it is extremely important for the supplements to work properly. This substance ensures that your body can absorb the Turkesterone and Leucine twice as well[11]† This way, the Turkesterone and Leucine are better absorbed into your body and you therefore get the most out of these supplements. The Leucine and Turkesterone together stimulate the production of proteins and by taking Amberkick, you ensure that this effect is doubled. There are also plenty of supplements available especially for this, in which you can find Turkesterone and Leucine as well as Amberkick. This way you can easily take the right supplements and quickly notice results.
[1] https://pubmed.ncbi.nlm.nih.gov/9683329/
[2] https://pubmed.ncbi.nlm.nih.gov/22948783/
[3] https://pubmed.ncbi.nlm.nih.gov/24179891/
[4] https://pubmed.ncbi.nlm.nih.gov/22248995/
[5] https://pubmed.ncbi.nlm.nih.gov/23479616/
[6] https://pubmed.ncbi.nlm.nih.gov/24847856/
[7] https://pubmed.ncbi.nlm.nih.gov/26100137/
[8] https://pubmed.ncbi.nlm.nih.gov/26388949/
[9] https://pubmed.ncbi.nlm.nih.gov/24341317/
[10] https://pubmed.ncbi.nlm.nih.gov/685188/
[11] Apex Nutrition
More tips to lose weight better? Watch the video below!