Top Ten Tips to Help You lose FAT!!!
Now the quickest way to loose fat quickly is 2 minutes riding on the blades of ‘Jones the Butcher’s’ bacon slicer. But this has obvious drawbacks non of which I will be explaining. (You may be having your tea)
OK pop pickers straight in at number 10 –
10. CUT BACK ON ALL HIGH FAT FOODS.
I recommend avoiding red meat, egg yolks, butter and margarine, nuts and nut butters, oils and anything knows to be high in fate. “keep your fat intake under 25 grams a day”. While it’s not wise to live on such a low – fat diet, doing it for a month shouldn’t cause adverse effects.
9. CUT BACK ON ALL SIMPLE CARBS.
Simple carbs like fruit juices, sweets and fruit can add up quickly to push you over your daily calorie requirements, especially when you drink those calories. I would even recommend limiting dairy products, which contain lactose (milk sugar). Instead, focus your efforts around complex carbs for energy. They’ll be more satiating and provide you with energy for your workouts without encroaching on your fat-loss goals.
8. ELIMINATE ALL PROCESSED AND REFINED FOODS.
That includes some types of bread, pasta, bagels and cereals. Choose more nutrient-dense carbohydrates like brown rice, potatoes, sweet potatoes, beans and old-fashioned oatmeal. They will be absorbed more slowly and the higher fibre content should help satisfy you more. Again, your emphasis at this time should be to replace simple carbs and refined foods with less-processed complex carbs for energy.
7.LIMIT TOTAL CARBOHYDRATE INTAKE.
One thing that may assist you is dropping almost all starchy carbs. Optimal carb intake will vary by individual; you may need two or even three small portions of starchy carbohydrates daily to keep your motor revved. One of the many tricks is to lower carb calories just enough to lose body fat without crushing your energy levels. There’s a very fine line between success and failure, so make small adjustments, not huge ones. Why not try and fill out your meals with antioxidant-rich green vegetables and salads with no or low-fat dressing. Cutting carbs will also usher fluids out of your system and reduce bloat that masquerades as fat.
6. EXERCISE.
Not a diet strategy per se, but we couldn’t omit this important advice! “break your cardio up into two 30-45 minute per day at least five days per week,”and don’t forget keep your weight training for shape and tone.
If you can’t manage double sessions, why not try 30 minutes of cardio at up to 80% of your maximum heart rate each day. Check first with your doctor about strenuous exercise, especially if you’re just beginning or have any type of health condition. Instead of just getting on the treadmill for an hour, get on it for 20 minutes, then use the crosstrainer for 20 minutes and finish on the rower.
5. EAT LEAN PROTEIN WISELY.
Ingesting protein tends to increase you metabolic rate to a greater extent than either carbs or fats. The ‘A’ list of quality proteins includes skinless chicken and turkey breast, egg whites, tuna, other white fish and shellfish such as shrimp, scallops, lobster and crab. Divide your protein among five smaller meals per day, which also helps keep cravings at bay.
4. DRINK UP! WATER, THAT IS.
Water contributes to feelings of fullness and assists in the fat-burning process. If you’re eating more protein and exercising more, you’ll need more water than you normally would. Aim for 2 litres or more a day. Try drinking 1 litre before your exercise session and 1 litre after, or 1 litre in the morning and 1 in the afternoon.
3. ROTATE YOUR CALORIES.
Try rotating your calorific intake. Try eating 1,500 calories over four meals daily for three consecutive days, and then bump it up to 1,900 calories for one day. The idea is to stay within your daily calorie budget. Don’t skip meals, but take calories away from your total number of meals throughout the day. Depending on your body type, activity level and current calories consumption, reduce anywhere from 300-500 on your low days, Avoid going too low on calories, however, or your resting metabolic rate will drop. If your energy suffers, try only two low-calorie days between higher-calorie days.
2. SUPPLEMENTS.
A good multivitamin – mineral will help to cover nutritional needs during a reduced calorie phase. Vigorous exercise can result in mineral loss via sweat and urine, and deficiencies can hinder endurance. Things to include are L-carnitine, coffee or green tea (taken before exercise, it can boost endurance and intensity), a mild herbal thermogenic, glutamine (helpful in higher-stress times) and protein powder. Another useful tool is something called PMS tea, which is a mild herbal diuretic to drop a bit more water the last day or two before the event. The final weapon in your arsenal flax-oil on salad, or add ground flaxseed to a protein shake or oatmeal.
1. ELIMINATE OR REDUCE CONDIMENTS.
Another way to lose weight is to shed extra water, so refrain from using condiments that are higher in sodium content. Beware of mustard, ketchup, barbeque sauce, steak sauce, seasonings and fat-free salad dressings, which can be high in sugars or sodium, contributing to water retention, read labels carefully, and when eating out, ask for your food to be prepared without seasonings, oils or sauces.
Quick fixes quickly fade.
Although these tips are intended to help you reach the pinnacle of physical perfection they might be counterproductive if used too often. The human body is a finely tuned instrument designed to survive stressful conditions. Over the long haul, there’s no way to trick your body. Calorie reductions below your daily requirement, not matter how small, will cause your metabolism to slow down. It doesn’t matter what supplements you take, or how much exercise you do to try to offset this slowdown – you just can’t beat your physiology.
Before considering quick fix solution, remember this; a lean individual who loses more than about 1 pound per week is burning up lean muscle as fuel. Losing water, or dehydrating your body, means you’re reducing your relative lean body mass and increasing your relative fat mass. Over time, that means you must keep cutting calories to avoid gaining more fat, which in turn further slow your metabolism. Pretty soon, you’ll have conditioned your body to become a fat storing machine, rather than a fat burning machine. No matter how you spin it, quick fix, extreme dieting can only make you fatter in the long run.
Till next time, yours in fitness.
Davey