High fat burning

10 things you need to know about fat burning

• Can I easily eat a plate of marabou after training because my burning is at its peak? 

• Can white bread stop the fat-burning process? 

• What do I really need to eat and exercise to speed up fat-burning? 

Read along and learn what is fake and facts so you can live healthier and lose a few pounds/kilos.

 

1. What does burning mean for my health?

It is important to emphasize that your metabolism does not determine your health. You can be on the high or low end and easily have a healthy body. Your body’s health is genetically determined, but of course also a result of what you expose it to in connection with your lifestyle.

2. How are metabolism and burning of calories/fat related? 

The combustion can roughly be divided into basic metabolism and muscle burning. Your metabolism is controlled by hormones in the thyroid gland, and your metabolism depends on your muscle mass. The metabolism that comes from your muscles makes up the majority of your total metabolism, approx. 60% and you can influence it during training. When you affect your muscle mass with exercise, your fat burning will be better, while at the same time making your muscles beautiful and strong.

3. What do low and high metabolism mean, respectively?

A low metabolism will typically mean that you should expect the weight loss to go a little slower, or that you can not burn so well. In general, many people with a low metabolism think that every time they eat something, they put on weight, but for the most part, it has to do with what and how much they eat and whether they exercise or not. If you have a high metabolism, your body is good at converting energy, and you do not have to fight so much in terms of stabilizing the weight.

4. How do I eat for a higher metabolism?

First of all, you need to eat enough protein at all the main meals. Protein is particularly effective when it comes to fat burning. Next, focus on your blood sugar and your insulin production. Insulin is a building hormone that inhibits your fat burning. If your insulin level is high, you will find it easier to put on weight, which is why it is important for your insulin levels to return to normal. Also, eat the monounsaturated fat as it works especially well in relation to insulin and insulin sensitivity. There is monounsaturated fat e.g. in olive oil, hazelnuts, almonds, pesto (made from olive oil), and avocado.

5. How do I train for a high burn?

The optimum will be to train several times a week, and that the training takes place at high intensity and with weights, and where you get short of breath and exercises where you use weights or kettlebells. Research has shown that this type of exercise is best for your metabolism, your blood sugar regulation, but also for increased insulin sensitivity.

6. Why can I burn when I rest?

Resting metabolism is genetically determined and is affected by hormones and muscle mass. You can do better at converting energy by exercising and creating muscle mass, which then helps burn fat while you rest and sleep. When you exercise, you make more and larger incinerators (mitochondria). They boost your total energy turnover so you can indulge in a little more of the fun of the diet.

7. What can ruin my metabolism?

For most people, a high intake of carbohydrates such as sugar and white bread over a long period of time can slow down the metabolism, as can alcohol and fructose. Lack of sleep and stress also contribute to negatively affecting the metabolism. If you do not get enough sleep, the body’s hormones become unbalanced, stress and cortisol levels rise, and cortisol is linked to insulin, which can slow down your metabolism. 

8. Kickstarter breakfast my metabolism?

If you eat a high-protein breakfast, it will lift your metabolism by 30%. Breakfast is important for stable blood sugar and thus your metabolism. If your blood sugar is low when you wake up and you just eat a French bread meal, it gives you energy quickly, however it will drop quickly again and you will crave some light carbs again, once your body stops burning fat. If your blood sugar is stable, you will experience a greater feeling of satiety and thus not fall into the trap of eating and getting hungry quickly after eating.

9. Is the fat burn much higher right after training?

It is the world’s worst joke that “now I have burned 1000 calories, so I must eat a plate of chocolate.” This is not how it can be made up, because you do not know where the burned energy is taken from. Exercise causes your blood sugar to drop and breaks down your muscle mass. Once you have exercised, you need to have protein and slow carbohydrate because it rebuilds and restore muscle mass and provides stable blood sugar. Your post-workout lasts at least 72 hours, but that does not mean you can just eat more. A rule of thumb is that protein increases your metabolism by 30% and carbohydrates by 5%, so think about what you put in your mouth.

10. Is the combustion destroyed by being on a lot of diets?

To destroy would be the wrong word. But one can affect it negatively. If you eat a low-calorie diet for a long time, it has a consequence on your metabolism. If you fast for a long time and only get 500 calories a day, your resting metabolism and your metabolism will decrease and your body will start taking energy from the muscles. If, on the other hand, you switch between a healthy basic plan and 1-3 low-calorie days a week, it turns out that your metabolism works really well. In this way, it looks as if the body can feel that you are alive and well.