When is the best time for an extensive workout? And can you treat yourself to a snack in between without gaining weight?
If you follow the principle of the fat-burning clock, you naturally boost your metabolism. The metabolism cure is suitable for everyone and requires no tools other than a little discipline and goodwill.
How does the metabolic cure work?
Boost metabolism with the fat-burning clock
- 7 a.m.: Exercise before breakfast for fat loss
According to Belgian researchers, exercise before breakfast burns a lot of fat. After all, if you exercise when you are sober, you need a larger amount of energy, which comes from fat reserves. Even a yoga sequence can boost our fat burning: Experts know that yoga lowers cortisol levels – the stress hormone that, in combination with anabolic hormones that affect muscle building, triggers fat storage and slow down the metabolism.
- 9 a.m.: Boost your metabolism with the protein power breakfast
To optimally boost fat burning, nutritionists recommend protein-rich food in the morning. Because several studies show: Those who eat a high-protein diet – the German Society for Nutrition recommends 0.8-1 g protein per kg daily – feel full for longer. In addition, protein-rich foods promote muscle growth. Muscle, on the other hand, burns three times as many calories as fat at rest. A portion of porridge with fresh fruit already provides a large proportion of protein for the perfect start to the day.
- 11 a.m.: boost your metabolism with a second breakfast
Numerous studies show that a small snack between meals is the perfect strategy for weight loss. It fuels fat burning and at the same time prevents us from overeating at lunchtime. Plus, starving yourself until lunch slows your metabolism as your body tries to conserve its energy stores. So there is nothing to be said about a small and healthy snack such as a handful of almonds. A study by Purdue University shows: Thanks to their high protein and fiber content, they curb appetite and prevent food cravings.
- 12 a.m.:Metabolism cure secret: walk instead of spaghetti
Tied to the desk all day? Just don’t let your lunch break go to waste! According to a British study, a third of employees eat their lunch in front of the computer. Better: Go to the gym or go outside. Because regular and long sitting causes our body to switch off at the metabolic level – the lack of muscle movements slows down circulation and reduces the production of fat-burning enzymes.
- 12 noon: Insert late training session
Sure, you don’t always have a choice – but if you do, then we should refrain from working overtime. Studies have shown that overworking like this leads to a “brain drain”: the stressed brain demands an incredible amount of energy, which leads to fatigue, mood swings, and binge eating. Researchers found that between 4 p.m. and 8 p.m. our neuromuscular performance peaks because the body is warming up. That’s why it’s better to work out your body with high-intensity interval training (HIIT for short) like Tabata: a 4-minute workout with mini-intervals boosts heart and metabolic performance.
- 8 p.m.: time for tenderness during the metabolism cure
Having sex is like a challenging workout—but with a lot more fun. Depending on the duration and intensity, you can easily burn 80 to 300 kilocalories. That’s about the equivalent of a croissant. Researchers at the University of Quebec calculated that women burn an average of 3.1 kilocalories per minute during sex. In addition, there are numerous other health benefits of regular sexual intercourse: stress hormones are reduced, brain function is increased, heart health is improved and an immune boost is achieved.
- 10 p.m.: Off to bed
Several studies have found that sleepless nights significantly increase the risk of weight gain. For example, experts from the University of Colorado found that people who slept only five hours a night gained at least one kilogram per week because they ate more than usual during the day. Sleep researchers, therefore, recommend going to bed before midnight as often as possible. Because our circadian rhythms—the biological processes in the body that respond to light and darkness—are inextricably linked to proteins involved in metabolism. These are only kept in balance with enough sleep (7-9 hours).