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After winter you feel sluggish, tired, you lack energy. There are a few centimeters in the waist. Are you wondering if you should decide to cleanse your body? How to improve his metabolism? See ways for an effective spring detox - diet and simple exercises.

Should each of us cleanse ourselves, decide on a nutritional detox? According to the dietitian Agnieszka Piskała, if we do not have major he alth problems, our diet is varied and regular bowel movements are not necessary. The body has its own natural cleansing methods, and if it is functioning properly, there is no need to assist it in the detox process. It is different if we constantly catch a cold, our joints hurt, our head hurts, we feel tired immediately after getting out of bed. In this case, it is worth considering a spring treatment. The task of any cleansing diet is to remove harmful substances from the body. The consequence of detox is also the loss of kilograms and improvement of the appearance of the skin - blemishes and imperfections disappear, and dry and flaky skin becomes better moisturized and nourished.

Cleansing the body step by step

According to Agnieszka Piskała, body cleansing should be slow. - If I had a choice of a type of detox, I would choose a dozen or so days with an increased amount of fruit and vegetable juices and a normal, balanced diet - instead of a 2-3-day fast based on water only (or water with maple syrup and lemon). The deficiency of nutrients requires the body to activate reserves, i.e. glycogen and fat. Unfortunately, the by-metabolites of these breakdowns can poison the body, causing headaches and liveraches, says the dietitian.

The decision about cleansing should not be made by ourselves, but only after consulting a specialist (doctor or dietitian). An expert, by asking a few questions, is able to determine whether the patient requires thorough cleaning of the body. - In order to cleanse yourself, you need to know what - explains Agnieszka Piskała. - There are people poisoned with heavy metals, with silted intestines as a result of a low-fiber diet or "acidified" with sugar-rich food, in the intestines of which there are sugar-loving pathogens - he adds. Regardless of the type of problem, when cleaning, we should always eliminate itdaily menu alcohol, coffee, tea, as well as fried and classically grilled products.

Post by Dr. Dąbrowska

One of the most popular methods of detoxification of the body in Poland is the vegetable and fruit diet of Dr. Ewa Dąbrowska. It consists of two stages: a cleansing fast (800 kcal a day) and an easily digestible balanced diet (from 1000 to 1500 kcal a day). It is praised by many doctors, nutritionists and patients. The fact that the diet works perfectly can be seen in the example of the well-known TV presenter Karolina Szostak. - The assumptions of the diet are very correct, and the increased consumption of vegetables is accepted by patients, although sometimes it is difficult for them during normal functioning - says Agnieszka Piskała. - The World He alth Organization recommends eating 5 servings of fruit and vegetables a day (3 servings of vegetables, 2 servings of fruit). Unfortunately, it turns out that the average Pole eats … one portion of vegetables or fruit every two days! No wonder that our intestines become silted up with highly processed food - he concludes. The confrontation with Dr. Dąbrowska's diet is a breakthrough for many people. They eat vegetables, after which they feel full and have energy to act, in addition, their intestines work extremely well, and they feel a previously unknown sense of lightness, vitality, and often weight loss, which seems to be the peak of their dreams.

How to perform an effective detox?

The effect of any body cleansing and dieting to improve metabolism depends on how often you eat. This is the most important part of he althy eating. Eating 4-5 meals a day at similar intervals is the best solution for the body. If we provide him with energy regularly, he uses it to ensure the proper functioning of all organs and systems. When we eat irregularly, the body stores what it can as fat. The effect of such a diet is extra kilos.

It is also worth remembering that the metabolism slows down with age. - Every decade we should eat 1/3 less than before - says Agnieszka Piskała. - Increasing the metabolism with age is also more and more difficult, so the older we are, the more we should engage in physical activity, because only it will help us at some point to accelerate the burning of extra body fat.

This will be useful to you

6 simple cleansing rules

1. Drink 1.5 liters of mineral water every day.

2. Try to eat vegetables and fruit every day, rich in fiber, which "sucks" heavy metals, cholesterol, sugar and trans fatty acids in the intestines.

3. Reach for productswhole grains (wholemeal, dark rice, wholemeal noodles), because the insoluble dietary fiber contained in them cleans the intestines, eliminating all undigested food residues from the body.

4. Prepare freshly squeezed fruit and vegetable juices, because in this form they are easier to digest and at the same time provide fiber.

5. See for yourself the infusions of green tea, St. John's wort, cistus or chamomile.

6. Eat a probiotic product such as kefir, yogurt, pickled cucumber, sauerkraut once a day, or drink half a cup of silage juice.

Diets that will boost your metabolism

The Haylie Pomroy Diet.This diet consists of three phases: stress release, fat release, and energy burning. During each of them, other things are eaten that provide the body with exactly what it needs. The diet is very varied and requires a commitment to cooking. Its author claims that in this way you can permanently accelerate a slow metabolism.

Dukan's high-protein diet.Based on products containing protein. To digest them, the body needs a lot of energy. Therefore, it must draw from the reserve of energy, i.e. from adipose tissue.

Cryo diet.It is based on cold or even ice-cold foods. Our body digests everything at 38ºC, which is the temperature of the internal organs. Then all digestive enzymes work too. So if we introduce a cold (below 38 ° C) or ice-cold product (ice cream, ice cubes, frozen food) into the diet, the body must invest a lot of internal energy from fat cells to heat the food to 38 ° C.

3D chili diet.Based on hot spices: cinnamon, hot pepper, chili, cayenne pepper, ginger - all of them stimulate and accelerate metabolism. We add them to salads, soups, hot dishes and desserts, thanks to which we increase fat burning and cleansing the digestive system.

Detox - contraindications

Drastic cleansing of the body has he alth limitations. A very low-calorie diet should definitely not be used by people with stomach ulcers or a bad liver. A detox based solely on raw vegetables and fruits (such as raw food) may harm people with Irritable Bowel Syndrome. A diet based on cooked and mixed vegetables is not recommended for diabetics.

Don't do that

In addition to safe methods of cleansing the body, there are also those that are better avoided. One of them is hydrocolonotherapy, i.e. intestinal lavage. According to the specialist Agnieszka Piskałathis can have very unpleasant consequences. During rinsing, the intestines are sterilized from the bacterial flora, the processes of natural defecation are disturbed and the body's resistance is reduced. There is also a risk of intestinal perforation, which can lead to death.

Movement will boost your metabolism

Recent research into the effects of exercise on he alth proves that exercise does not have to be intense and exhausting to be effective. At the same time, it turned out thatmetabolismslows down after the age of 50 and it will not be boosted by any diet. Only physical activity can do this. So it's worth remembering that no matter how old you are, your he alth and well-being is in your hands.

How to motivate yourself to finally get up from the chair, get up from the couch and start training? Contrary to appearances, it is not easy at all, because although we hear about the benefits of physical activity from everywhere, it is difficult to mobilize yourself. Start by setting a realistic goal for yourself, e.g. instead of losing 10 kg in a month and sculpting your thighs, put on 2 kg and stronger abdominal muscles (they are the easiest to train). Two or three workouts a week for 20 minutes is an ideal option for beginners. If you manage to stick to such regularity for several weeks, you will be successful. The dream activity, but also sufficient for metabolism and he alth, is training 3-5 times a week for 30 minutes.

Physical activity not only boosts metabolism, but also brings many other benefits. Movement supports muscle development, oxygenation of the body, helps to prevent and heal many diseases, incl. obesity, diabetes, posture defects, diseases of the locomotor system.

Plan your workouts - do it in a notebook or, even better, in a calendar on your phone. Thanks to this, your physical activity will gain a status equal to business meetings. Also, set reminders not to miss any training. Inform your loved ones, family and friends about your training plans to motivate you and encourage you in times of doubt. However, watch out for the so-called saboteurs. They are people around you who belittle your efforts, doubt their success in advance, and tell you that you will quickly revert to your habits. They are very demobilizing, and they can cleverly hide their true intentions under the guise of caring for you.

You must do it

Simple exercises to improve fat burning:

  • climbing stairs with a load
  • running up the stairs
  • Jumping Push-ups: You jump upwards with your arms outstretched, then drop into the push-up position, do the push-up, get up and jump up again
  • ordinary push-ups, women's or men's
  • traditional rompers
  • crunches of any kind

Count your steps

It has long been known that walking is one of the simplest forms of physical activity. Therefore, when starting your exercises, also consider increasing the amount of time you spend walking. Buy a pedometer and try to keep the counter every day at least 10-15 thousand. steps. Everything counts: from walking around the office, to walking to the bus stop, to the steps you take at home in your daily activities. Beginners can start from 5,000. steps per day, gradually increasing the time you spend walking. It is not worth investing in ankle weights, because they harm the feet, and actually do not increase the amount of calories burned.

Climbing stairs instead of taking the elevator, walking a stop or two on foot, dancing, gardening, housecleaning - these are also forms of exercise that you should cultivate.

Bet on intervals

Especially if you are an active person and you feel that your metabolism has slowed down despite exercise. Interval training, also known as the HIIT method, is distinguished by variable intensity. First you perform exercises that require less effort, and then - maximum. You do it alternately, with the amount of rest usually slightly longer than the duration of the effort. Interval training should last 20-30 minutes. And it can be quite difficult for beginners. One of the most popular intervals is tabata. Classes consist of performing, alternately, for 20 seconds of very intense exercises (e.g. push-ups, squats) and 10-second breaks - for 4 minutes. There are eight series. Thanks to this, the conversion of fatty acids is so stimulated that fat burning takes place even for several hours after the end of training. There is a 5-minute warm-up before training and 5 minutes of stretching after training. If you are a beginner, do not do more than two workouts a week, do not do it on an empty stomach or after a meal. Due to the intensity of your exercise, you need to replenish your electrolytes at the end of the session. According to specialists, after 4 weeks your body will look great in a bikini.

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Diets