Day: November 17, 2021

Posted on by adecocoteam

Metabolism is the system by which everything you eat and drink is transformed into energy. Sometimes this system can go faster or, vice versa, slower than it should, leading to weight gain. To prevent this, there are several ways to bring your body back into balance.

Here are 6 easy ways to increase your metabolism.

Get a Good Night’s Sleep

Sleep 8 hours a day. If you don’t get enough sleep, your body reserves energy and performs its functions slowly. Sleeping properly guarantees health and physical well-being.

Eat Plenty of Protein at Every Meal

Some studies have shown that protein can increase post-meal calorie burn by up to 35%. So try adding healthy protein to every dish, like avocados, lean meat or poultry, dairy, fish, nuts, and beans.

Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat.

Drink Coffee and Green tea

Caffeine stimulates the central nervous system and a daily dose can activate the metabolism between 5 and 8%. And the same goes for tea. According to a Japanese study, this drink can speed up metabolism by 12%. Researchers believe that the antioxidants in tea, called catechin, provide this boost, although they also emphasize that it may be temporary.

Lift Heavy Things

Lifting weight also increases calorie burn long after training. Of course, it depends a lot on the kilos that are used. According to one study, people who alternate heavier dumbbells and short breaks between exercises increase their metabolic burn by up to 452 calories in the next 24 hours. However, those who use lighter weights and take longer breaks only burn 98 calories in the same period.

BTW… Remember to hydrate with A de Coco before and after your workout for natural hydration😉?.

Drink More Cold Water

Drinking 1.5 liters of cold water a day can help you burn more calories. And why cold? According to German researchers, the body’s work to heat all that water helps speed up metabolism.

None of this should become an obsession. Go include these habits in your daily routine and gently turn them into a very healthy way of life. Your metabolism will start to work on its own and it will do the rest. If you see that you may have some type of disorder in it, always consult a specialist since this system’s diseases must be treated and combined with adequate nutrition and exercise.

Posted on by adecocoteam

Sometimes life happens and we can get a little off track. Family commitments pop up, sickness kicks in, or you get stuck with overtime at work. Then all of a sudden your exercise routine goes from regular to non-existent.

We know what it’s like to have an excellent routine and then something unexpected happens. You miss a few workouts and then all of a sudden, you’re in a rut. So the question is—how do you get back into routine?

The first thing to remember is that it happens to all of us all the time. And no matter how daunting it might feel to get back into the swing of things, it is possible to restart your exercise routine. All you need is a little support and a few small steps to make it happen.

If you have found yourself a little off track, here are some tips on how to restart your exercise habit and get back into a healthy routine.

Start with something easy

You can’t expect to be at the level you were before stopping. If you used to run 2 km before, now it is a lot if you manage not to run out of breath after a few minutes.

Be patient and don’t push yourself too hard. Start from the minimum and gradually increase the difficulty, weight or time of the exercises.

If, for example, your level was advanced, you shouldn’t be frustrated if you have to start over from the beginner level, at least for a few days. Later you will go to intermediate and after a month you will regain your normal training rhythm.

Stick to the “five-minute rule”

Many times, when you return to your exercise routine, your idea is to achieve a training routine of 30 minutes or an hour that can be quite exhausting. Which often leads to giving up and not finishing the routine or doing it wrong.

So, if a long workout feels overwhelming, commit to just five minutes. If you start working out and after five minutes you just don’t have the energy to keep going, then you can be done for that day. More often than not, once you are up and moving you will feel good and want to keep going. But just start with five minutes and see where you end up.

Keep it dynamic

This will help you when you need to find motivation. A fun and enjoyable exercise has double the benefits.

Try different activities every day or every week. For example, run on Mondays, lift weights on Tuesdays, bike on Wednesdays, do yoga on Thursdays, and go for a run on Friday.

It is a more than complete program that you will love.

Find an exercise buddy

It is not the same to exercise alone than in company. Having a friend, work colleague or family member to workout with is a great way to boost motivation, hold each other accountable and stick to your workout routine. But beware: you get together to exercise, not to chat or to eat. You can dedicate yourself to these activities as a reward at the end of your training.

Reward yourself

Every time you reach a goal, reward yourself or give yourself a small gift (especially when it comes to food). For example, buy yourself new activewear, eat your favorite dessert or drink your favorite drink (A de Coco😉).

This will encourage you even more to play sports and to achieve the goals you have set for yourself. Sometimes rewarding yourself helps increase motivation.

Remember habits are created by the consistent daily activities we chose to put our time towards. So the more consistent you are with your exercise routine, the easier it is to form healthy habits. Once it’s a habit, you just go on autopilot and exercising is part of your daily life.

Posted on by adecocoteam

We need to normalize rest, it’s so important and we don’t give ourselves enough of it. You cannot be effective all the days if you don’t take care of yourself, it’s impossible. There’s this millennial idea that we need to grind it out, doing 500 things at once, but while hard work is great, burnout is a very real thing. We want to encourage you to recover as hard as you work or work out. Here are a few tips and tools to encourage you to disconnect from the routine and take a break.

Rest does not take you away from your goals, it gives you the energy to keep pursuing them!

5 Quick Ways to Rest:

Short Breaks

Sometimes you just need to take a break from stress long enough to disrupt the body’s stress response cycle, and then get back into action. If you just need a quick break, take a hike or a bike ride, enjoy a movie, or even have a five-minute meditation session.

Spending time outdoors in the fresh air and physical activity can also be great stress relievers. Incorporating these into your short break, such as going for a walk outside around the block, can help you get more bang for your buck from your short break.

Feed Yourself

Take a regular break for lunch. Have a set time and duration for it and ensure you take time to do something totally unconnected from your current task. You should never work through lunch; you need the time to nourish your body, and your mind!

Consume What Brings You Joy

Focus on consuming content that makes you feel good. Remember, your feed on social media is for you, not anyone else. The news you consume is up to you.

Vacation

A vacation is a real break, in the classic sense of the word, and taking a vacation is more important than many people realize. That’s why many vacation days go unused when they should be enjoyed to the fullest.

The key to a restful vacation is to prioritize rest and fun when you go; don’t overbook yourself with tourist activities or bring so much work with you that by the time you return you feel you need a vacation from your vacation.

Say No & Set Boundaries

Saying no is an underrated form of self care. It’s one of the best ways to take care of yourself. Saying “no” doesn’t have to mean “never”, often times it can just mean “not right now”

Making time for yourself will help to boost your levels of concentration and keep you focused on the tasks that you have to complete. It will also help to keep you healthy and so enable you to work effectively at all times.

So take a break!

Posted on by adecocoteam

Being prepared before heading to the store is the best way to make sure you stick to your grocery shopping budget. But there are also some strategies to keep in mind and ingredients to keep an eye out for at the store to make budget shopping easier and more enjoyable. Here are some of our favorite ways to save while shopping-and still load up on delicious and healthy food.

Skip the prepackaged salad mix

Sure, bagged salad mixes are convenient (and anything that makes it easier to eat your veggies is a good thing), but they’re expensive and can go from crisp and fresh to wilted to downright slimy in a heartbeat. Opt for buying heads of lettuce instead, and make your own mixes. Try mixing up romaine, radicchio, red leaf, escarole or any other head lettuce that’s looking fresh. You can store your mix in a gallon zip-close bag in your crisper. The key to longevity? After you wash and cut your greens, make sure they’re completely dry before returning them to the fridge.

Buy in bulk

One of the best ways to save money when eating healthier is to buy in bulk. Believe it or not, many local co-ops and health food stores offer discounts if you order items by the case. Even if you have never heard about it, it never hurts to ask because sometimes business owners are willing to give you the discount. This could mean 10 to 30 percent off of an entire case of produce or products. Make sure you buy something you know you’re going to need a lot of every week, such as bananas if you use a lot of them every week. If you are only buying for yourself or two people, sometimes you can order half cases in bulk as well.

Pad Your Meals with Whole Grains and Beans

Whole grains and legumes can be very inexpensive, but provide lots of filling protein and fiber that can really bulk up a meal for minimal cost. When making burgers, soups, or casseroles, use less meat and incorporate more whole grains and beans.

Plan and Prep in Advance

When it comes to saving money at the grocery store, planning and preparing ahead is essential.

Pick one day each week and on that day, plan your meals for the upcoming week. Then, make a grocery list of everything you need to prepare those meals.

Also, make it a habit to cook at home, rather than deciding to eat out at the last minute.

Some people find it best to cook for the entire week on the weekends, while others cook one meal each day.

Buy frozen

Frozen fruit and vegetables are underrated. They come pre-chopped and ready to use, are just as good for you (try to avoid those with added salt, sugar or fat), and are often cheaper than fresh varieties.

Frozen vegetables are picked at the peak of freshness and then frozen to seal in their nutrients.

With these budget shopping tips, you’ll be eating healthy and delicious meals and saving money too. It’s a win-win-win.