Dumbbells don't bite
The weights don't bite
We have compelling reasons –literally– for you to lose the fear of dumbbells and incorporate them into your workouts. Contrary to what many may think, to lose weight it is not enough to do aerobic activities such as running, you must also sculpt and tone your muscles with anaerobic exercises such as weight lifting. Discover the 8 best exercises to burn fat in and out of the gym.
Pasta is eaten like this!
Pasta is eaten like this!
A recent study published in the British Medical Journal has changed our lives by giving us the keys to eating pasta, rice and potatoes without regrets. It's very simple, you just have to cook the dish, let it cool down and then eat it (you can also reheat it). During this process, these ingredients are converted into resistant starch, which promotes fat loss, improves intestinal flora and prevents diseases such as colon cancer.
Long live the rivalry (healthy, of course)
Long live the rivalry (healthy, of course)
If you exercise with your partner, you will not only face boredom, you will also burn more calories. This is because unconsciously a healthy competition will be created that will make you demand even more of yourself. In addition, according to an investigation by the University of Indiana (USA), it will strengthen your union, long live your relationship! And, ahem, your abs.
Sign up for HIIT
Sign up for HIIT
A study from Laval University (Canada) is the motivation you need to exercise (and without having to juggle with the tasks on the agenda!). Researchers say that up to nine times more calories can be struck in four minutes of HIIT ( High Intensity Interval Training ) than in 45 minutes of conventional constant intensity training. This is because this way of training generates a high oxygen debt (read: you keep burning calories while resting).
Make peace with the scale
Make peace with the scale
It is true that the figure it shows can guide you and give you a pat on the back (or a slap on the ear) for how you are fulfilling your fit duties . But beware! Do not misinterpret these numbers, if you have started to exercise and instead of losing weight you have gained it, do not throw in the towel, this is because muscle weighs more than fat. A trick? Get a digital scale that also controls parameters such as the percentage of body fat.
Superfoods, yes … but without going overboard
Superfoods, yes … but without going overboard
They are still foods with great nutritional value that provide many micronutrients, vitamins, minerals and antioxidants in each bite, hence they are so satisfying. But that they are good for your health does not mean that they are low in calories, on the contrary! So no matter how 'super' they are, remember that they are very dense and that many are rich in fats (like coconut) or sugars (like dates), take them in moderation and be careful with smoothies with a thousand and one superfoods! !
A toast to the sirtuins
A toast to the sirtuins
Incorporate foods that activate sirtuins into your diet. Sirtu what? Well, stick with the name because these enzymes present in our body make us burn even more fat, the secret is in knowing how to activate them! We reveal it to you: Foods rich in antioxidants such as resveratrol (present in black grapes, blackberries and blueberries) are the best shortcut to make them take action. Chin Chin!
Eat (but really)
Eat (but really)
Apply mindfulness techniques at the table. To start, sit down! Nothing to eat something quick 'on the way to'. Focus on what's on your plate (put down the phone, turn off the television and close the laptop). Chew each bite savoring and identifying the ingredients, textures, temperatures … This will also give your stomach time to send the signal to your head that it is already full, which will prevent you from swallowing despite being satiated.
On wheels
On wheels
In good weather, change your car or public transport for your bike! A study published in the British Medical Journal reveals that those who move by bike (or walk briskly) have a lower percentage of fat. Another reason: if you give it a cane, you can get to validate the journey through the gym! Here are more tips to get in shape without hitting the gym.
Sugar? Not a bit
Sugar? Not a bit
As much as the mythical Mary Poppins hummed that of "with a little sugar the pill will pass better", stay away from the sugar bowl! A study published in the British Journal of Sports Medicine states that sugar generates an addiction similar to that of cocaine. eye! Brown sugar and artificial sweeteners like saccharin are also not recommended, so? Try the cinnamon.
The secret of happiness
The secret of happiness
It's at your feet! And it is that wearing sports shoes makes you happier according to a study carried out by Sprinter. Sneaker your look and discover the magical slimming power of being positive (it's called serotonin and it's the hormone that will keep your appetite at bay). Who said you can't go to work with sneaks and go crazy? Copy Gisele's look and go steadily in and out of the office.
The labor michelin
The labor michelin
Stress, long sitting hours, business meals … Working makes you fat. You can say higher, but not clearer. But since we cannot get up from the chair and tell 'those above' that we are leaving for the sake of our waistline, take note: Do not eat out or in the canteen, prepare the container yourself. According to a study published in Obesity , those who eat food that they have previously prepared themselves gain less weight.
Hit play
Hit play
Bring out your inner DJ and prepare a cool playlist for your workouts. As a research from the University of Texas (USA) assures, exercising with music improves your performance … not to mention how fun it is to give your all to the sound of songs like New Rules , by Dua Lipa , one of the favorites of the Spanish to sweat the shirt according to Spotify's annual report.
LOSE WEIGHT WITHOUT LOSING YOUR HEART
By now, surely you have already been in a hurry to make your 'curvitas' not skid, confess it! We have already changed the chip and we are already thinking about bikinis (and for example, take a beautiful selection) and long sunsets … and yes, we have also started to hyperventilate! But don't panic, we have time to show off our great guy and, best of all, without torturing ourselves with all kinds of supposedly miraculous diets and long hours in the gym. The key? Incorporate the small changes that we propose to obtain great results.
SLIME EASILY
If your relationship with the scale is one of love-hate, here are the keys so that getting on the scale is weighing and singing:
- How often do you weigh yourself? If you do it every day, bravo! Keeping track of your weight daily can help you lose more grams than if you only do it once a week. This is stated by a recent study from the University of Manchester (United Kingdom). Of course, the key is that your scale is digital, since it is much more accurate.
- How is your scale? Those cute ones with a moving needle are a thing of the past. Yes, following a study conducted in the UK, we not only have to get a digital one, in addition to being able to measure kilograms (obviously!), It also has to provide information such as the percentage of body fat. Remember that muscle weighs more than fat.
- In what conditions do you weigh yourself? Mark a modus operandi , weigh yourself on the same scale and in the same conditions! Only then will you get reliable and, above all, comparable results. For example, always get on the scale first thing in the morning, when you get out of the shower, and after using the bathroom.
- Does it cause you stress? If the figure that marks the screen becomes an obsession for you, cut the roll! Monitoring your weight should work in your favor, if all it gives you are headaches, it will hinder your goal of losing weight. In that case, hide the scale in the bottom of the bathroom before you're a slave to those antics!
AT YOUR WEIGHT FOREVER!
You lose a kilo, you gain two, you say goodbye to your tummy … but it turns out that it was a "see you later." Get out of the loop and bask in the yoyo effect by changing your habits. In other words, avoid radical changes that force you to revolutionize the way you eat. Make small variations in your diet and see how your body reacts. Also, think that each person is unique and that as much as your neighbor has lost weight by changing her morning coffees for ginger tea, you may not like it or it does not work for you.
It's time to talk about sport (don't run away!). And here the rule is the same, find YOUR activity, the one that helps you disconnect and that you are not lazy to do. Are you lost and you don't even know where to start? Here are the sports most practiced by Spanish women according to the National Survey of Sports Habits:
- Gentle gymnastics: You have wanted to do yoga for a long time, start today!
- Swimming: Your back will thank you.
- Tennis or paddle tennis: They are two sports that are practiced in a group, bye , bye , boredom!
- Running or hiking : The boom in running and power walking is still going strong in Spain.
By María Gijón Moreno
