Understand how to speed up the metabolism, help you understand what really works to slim the waist. To achieve this it will be necessary to start a weight loss plan that includes a diet... The fat on the waist is not only uncomfortable and unsightly; it is also a risk of chronic diseases as important as smoking. To better understand how to speed up the metabolism, that is, as increasing the body burns calories, will help us better understand what really works to slim the waist: burn more calories than you eat and reduce total body fat. Although often known cases almost miraculous weight loss methods specific body parts or special exercises to reduce waist, the fact

is that to reduce it is essential to reduce the total percentage of body fat. Fortunately 99% of people who lose weight lose fat specifically in this area before any other. This is due in part to that visceral fat is more metabolically active than fat beneath the skin. In addition, the higher the excess fat a person has, the faster it will start to lose belly fat when you start losing weight. So, to slim the waist will be essential to start a weight loss plan. But you have to lose weight healthily. To achieve this it is essential to follow a low calorie diet and increasing physical activity. There are different types of diets low in calories, but it has been found in several recent studies that any of them produce weight loss and fat similar. The important thing is that it consumes less energy than the body expends. A deficit of 500 calories a day promotes a loss of about 500g of body fat per week, which is quite acceptable. The problem is that for most people to maintain this rate of weight loss is difficult for medium and long term even though at first everything seems to go from strength to strength. That is why nutritionists stress the importance of changing daily eating habits rather than just follow a diet to lose weight for a given time. The time during which it follows that weight loss plan should serve as a training to learn to eat a healthier diet and lower energy density (fewer calories per gram of food) forever. In addition, there are some "tricks" that can serve to accelerate the metabolism and increase calories expended per day, allowing us to lose weight or maintain a healthy weight eating even more food. Some of these tricks are: Increase muscle mass: The energy expenditure of people with more muscle mass is much larger than those with less muscle. Muscles require more than twice the calories of body fat to sustain themselves. So if to speed up the metabolism should be added to the routine of aerobic exercise at least two sessions per week of exercise to strengthen muscles. The exercises for the abdominals will help keep that area strong and therefore the waist will be slimmer, but to increase metabolic rate will have to work all muscle groups: abdomen, legs, buttocks, chest, back and arms. Increase the intensity of aerobic exercise routine: During the hours following a session of aerobic exercise increases metabolism. The high-intensity exercise increases energy expenditure and more over time. It is therefore useful to try to increase a bit the intensity of exercise or high intensity intervals interspersed with other moderate or low. Eat more frequently and avoiding fasting and low calorie diets: Follow too low-calorie diets and fasting body adjusts to the shortage, so get used to save and work with fewer calories, therefore the metabolic expenditure decreases. Taking smaller meals and snacks every 3 or 4 hours maintaining the highest energy expenditure. But it is important to choose wisely the foods to be eaten at each snack that are low in fat, sugar and calories. Fruits, vegetables and low-fat yogurt are good examples. Green tea: After taking the drink, the metabolic rate increases slightly for several hours. It is important not to add sugar or honey for not taking extra calories. Eat plenty of protein: The body uses more calories to digest protein to digest carbohydrates or fats. So include some source of protein in each of the main meals of the day. But it should be a source of low-fat protein, such as chicken, fish, beans or lentils, lean meat, milk or low-fat yogurt. For a balanced diet, these foods should be served with fruit and / or vegetables and cereals. On the other hand, there are some special features of some diets, which can help reduce the likelihood that accumulate fat in the abdomen. Diets rich in whole grains, they are accompanied by at least five servings of fruits and vegetables, along with smaller amounts of dairy and animal foods low in fat can prevent the accumulation of abdominal fat diets with the same amount of calories but with refined grains. Diets rich in whole grains and low in sugar may promote changes in blood glucose and insulin to facilitate the mobilization of fat reserves. By contrast, diets rich in refined carbohydrates increase levels of blood glucose and insulin and consequently promote fat deposition. Finally, it is important to remember that there are no magic formulas or miracle. Discipline and consistency are the main ingredient for success.