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According to Dr. Lair Ribeiro, the weight loss process is multifactorial: it is not just something that will make you lose weight, but a set of new attitudes.
With that in mind, check out the doctor's best tips for burning those extra pounds:
Do not eat every 3 hours
– If you go back 12 thousand years ago, back in the Paleolithic era, there was nobody fat and nobody ate every 3 hours, that was impossible. You were a nomad, you were hunting, fishing, eating wild fruits along the way, you didn't have the story of eating every 3 hours. Fasting was normal, says Dr Lair.
According to the Doctor, the longer you go without eating, 24 hours a day, the better for you. By doing this your digestive system rests and allows the body to burn fat.
Eating every 3 hours, the body burns glucose. People who lose weight and stay thin are fat burners.
decrease carbohydrate consumption
– The greatest instrument of transformation in your life is called a fork, said Dr. Lair
According to the Doctor, the base of the diet should not be carbohydrates, but good fats. Good fat will take away your appetite and you can go hours without eating. Another benefit is that your body learns to burn more fat.
– If you eat sugar (refined carbohydrates) half an hour later you are hungry again, concluded the Doctor
But remember that he talks about good fats like: avocado, coconut oil, olive oil. According to the Doctor, it is not all fat that is good for you!
The Doctor says that the use of sweeteners increases the desire to eat more sugar:
– Most artificial sweeteners, oddly enough, increase your desire to eat carbohydrates and sugar. So the shot backfires
Sweeteners also disrupt the mechanism of the satiety hormone, leptin. That is: the use of some sweeteners makes the person more hungry.
– You eat even without being hungry, because of the sweetener.
Are you hungry? Drink a glass of water
– In the hypothalamus the center of hunger and the center of thirst are very close to each other. And this sometimes causes confusion: you are thirsty but the feeling is that you are hungry. Then you eat. As you were thirsty and not hungry, hunger in thirst continues, said the Doctor
The Doctor's tip is this: Every time you are hungry, and you don't want to eat, drink a glass of water. If you were hungry you will remain hungry. If it was thirsty, hunger will end.
Walk at least 15 minutes a day
Walking 15 minutes a day does not burn a lot of calories, approximately 40. But burning calories is not the sole purpose of exercise. Physical activity triggers a process, where your metabolism can be increased in hours.
– I'm not saying that you have to go to a gym or that you need to buy fitness equipment. You can walk 15 minutes a day, as fast as you can, around your dinner table.
Physical activity also stimulates AMPK, which is a structure that will help you build muscle. Muscle burns a lot more calories than fat.
– A muscular person, seated, burns much more calories than an obese person
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