What if you said you can lose weight lying on the couch? We're talking about your basal metabolic rate - the calories your body uses to maintain life.
The greater the muscle mass, the higher the energy expenditure at rest.
How to burn calories
Strength training 2-3 times a week will speed up your metabolism by 10-15%.
Another key is cold. Sleeping in a cool room (18-20 degrees Celsius) causes the body to generate heat, burning fat.
It is also important to have dinner 3 hours before bed: at night the body processes reserves more actively if it is not busy digesting food.
Add protein and vegetables to your evening diet - they are digested slowly, without disrupting the burning of calories.
How Cold Affects Fat Burning
At low temperatures, brown adipose tissue is activated, which, unlike white tissue, does not store but burns calories for heating.
To “wake it up,” take a contrast shower in the morning or walk in light clothing in the fall.
Muscles are a calorie furnace. Even if you're not a gym-goer, add mini workouts to your day: 10 squats while making coffee, or a plank while watching a TV show. The key is consistency.
Dinner is the most insidious meal. Late carbohydrates (pasta, bread) sharply increase insulin, blocking night fat burning.
Choose fish, chicken, cottage cheese or stewed vegetables. If you really want something sweet, eat a piece of dark chocolate - it contains magnesium, which improves the quality of sleep.
And don't forget about deep sleep. During this phase, the body produces growth hormone, which breaks down fats.
To enter it, sleep in complete darkness and silence, and avoid blue light from screens an hour before bed.
