Sweating and eating salad - is that the only way to lose weight? Fortunately not. If you take advantage of the afterburn effect, you could even save yourself a small training session.
If you want to lose a few pounds, you should do sports and eat a balanced diet. But when it comes to sport, there are a few things you can do wrong. If you take too few breaks from training, you are not doing your muscles any good - and you are not taking advantage of the afterburn effect. And it has it all.
Benefit from the afterburn effect - with these tricks
The more intensely we have exercised, the longer the afterburn effect lasts - up to 48 hours. The body continues to burn energy after exercise because the body temperature, heart rate and oxygen intake are increased. "Correct is: The higher the disturbance of homeostasis - that is, the state of equilibrium of organic systems such as circulation, body temperature, the hormone or water and electrolyte balance - or the longer the intense stress lasts, the greater the EPOC values ( editorial note : EPOC stands for Excess Post-Exercise Oxygen Consumtion, in German as much as the afterburn effect) ", quotes the fitforfun portal Professor Theodor Stemper from the Bergische Universität Wuppertal, who deals with the afterburn effect.
This occurs in the regeneration phases after sport: the metabolism runs at full speed and burns energy. According to nutritionist Steffen Lüdcke, one should not eat anything that increases blood sugar two hours before training in order to optimally use the afterburn effect and thus lose kilos. These include, among other things, carbohydrate-rich dishes, energy drinks or muesli bars. The body would need too much energy to digest it, quotes Focus Lüdcke.
Also read : The best time of day for sports: When to exercise most effectively .
Afterburning burns additional calories
If you want to lose weight, you should avoid high-energy snacks before training. This is the only way the body can access and empty its carbohydrate stores. The emptier the memory, the more energy the body burns after exercising .
In the video: These endurance sports burn the most calories
If the carbohydrate stores are empty, the body taps into fat reserves . Therefore, you should not eat anything after the training for the first time in order to optimally use the afterburn effect. If you eat something shortly after exercising, your body burns the freshly added calories - not the fat reserves. However, the afterburn effect alone would not make you slim, as researchers from the University of South Australia deduced in a study. It always takes a mix of exercise and a balanced diet to lose weight and keep the new weight permanently.
More on the subject : How the pounds tumble: Lose five kilos in one week with interval fasting.
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