Develop endurance to lose weight
No need for constant physical training to summit keto burn fat. By practicing a regular activity type endurante you will get there more easily.
Activities that develop endurance
Stationary or conventional cycling, walking, hiking, jogging, swimming, racket sports and the treadmill are the most effective endurance exercises. To remain motivated, it is better to choose a sport that you already love and that suits your weekly schedule. Target, ideally, three training periods per week, 25 minutes per activity. The intensity should be average, neither too low nor too high. Your age, your state of health, the number of pounds you have to lose must be taken into account. Your pulse should be between 60% and 70% of your normal heart rate (220 – your age). A moderate but steady pace will prevent you from getting tired too quickly. When after a certain number of weeks, you will feel that your body has got used to the effort required, add 5 minutes of training to each of your sessions. The optimal goal is to perform an endurance exercise for 45 minutes or an hour if you can. In addition, it is better to train for one hour at a very moderate intensity than to perform a 20-minute session at a rapid pace.
Find other opportunities to move
The more you practice these endurance exercises, the better your cardiovascular and respiratory abilities will become. Also, enjoy every opportunity to move every day. For example, parking the car farther than usual to allow you to walk further to get to the office. If you take the subway or the bus, get off a station before the usual stop. By taking the regular stairs rather than taking the escalators, you will burn even more calories and develop your stamina. Fitness experts remain convinced that repeated dynamic walking frequently helps speed up weight loss.
A balanced diet
Of course, if you train regularly, but your diet is not appropriate, your body will not have the energy reserves it needs. Also, choose proteins (lean meats, fish, eggs, fresh cheese, soya), raw or cooked vegetables (especially colored ones), 1 to 2 fruits a day, skim milk products – for example, yoghurt, little olive oil or rapeseed. To cut cravings, turn to almonds, dried apricots, goji berries and raw vegetables. Your morning meal should be substantial, the lunch a little lighter and supper should be the least heavy meal of the three. Do not forget to hydrate yourself (a liter to a liter and a half of water a day) and do not deprive yourself of green tea. It contributes to the metabolism of fats and facilitates digestion.
Tip: to “start” your digestive system on waking, drink a glass of water with the juice of half a lemon and a teaspoon of honey.