2023-06-01 17:38:51
With the arrival of summer comes miracle diets promising rapid weight loss.
But in addition to being unsustainable, in the long term the negative effects that they can cause on health have been demonstrated, including the dreaded rebound effect.
Which is why nutritionists advise changing focus and instead of losing weight at all costs, focus efforts on improving metabolic efficiency, as this can provide a long-term positive impact.
Improving metabolic efficiency as a process to lose weight is a key element in favoring the use of fat as an energy source and maintaining or improving muscle mass during this weight loss process.
A balanced diet combined with physical training that seeks to improve muscle quality will help achieve this goal.
Regarding the diet, seek to balance the diet in terms of the consumption of proteins and healthy fats, ensuring that there are not too many carbohydrates with a high glycemic index, since insulin levels in the blood must be stable for the body to be able to Focus on fat metabolism.
In parallel, muscle metabolism must be stimulated with strength exercises combined with aerobic exercises. For example, in an hour to train, you can spend 45 minutes doing weights and 15 minutes of aerobic exercise, such as jogging, running or cycling. This, with the aim of increasing muscle mass that helps increase metabolic efficiency.
Andrea Marqués, nutritionist at IMEO, the European Medical Institute for Obesity in Spain, explained to RFI some examples to improve metabolic efficiency:
MAG SALUD 2023_06_01 HOW TO IMPROVE METABOLIC EFFICIENCY long version f/v 15’18”
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