I’m going to give you 5 practical tips to turn your body into a fat burning machine – information that you can take with you and implement in your daily life, both in and out of the gym or workout environment. Rather than specific quantities, I will give you simple ideas. Let’s get to it:
Eat fiber
High fiber diets decreases fat and cholesterol absorption in your intestine (by preventing fat storage), hinders the absorption of glucose. in the bloodstream (which means more sugar is burned as energy, less stored as fat), stabilizes insulin levels and delays stomach emptying (both of which reduce appetite), and makes you full faster (so you eat less). Research has shown that in a low-, high-fiber diet diet results in almost three times more than weight loss a low-fat, low-fiber diet. So how do you get your fiber? Here’s how I get mine: 1 fully loaded salad, 1 bowl of oatmeal, and 2-3 pieces of raw fruit every day (bonus fruit: the vitamin C in citrus fruit can also help burn fat).
eat calcium
Research shows that three or four daily servings of low-fat dairy products can help reduce body fat. Higher levels of calcium stored in fat cells will help increase fat breakdown, and induce an increase in thermogenesis (the core body temperature. The best calcium comes from dairy products like low-fat milk, yogurt and cheese (and not from calcium supplements). Good sources, especially for those who are lactose intolerant, include dark green leafy vegetables, salmon, almonds and oats (note extra good fiber).
eat breakfast
Breakfast is the most important meal of the day. Studies have shown that people who include a large and healthy breakfast in their diet lose significantly more fat than those who skip breakfast . Skipping a meal won’t help you shed extra pounds, but it will result in muscle loss and a decreased metabolism, both of which hinder your ability to burn fat. A great breakfast example is a large glass of water with a bowl of oatmeal, fresh fruits and nuts. Just remember: breakfast can also work against you if it’s not healthy…fried foods, sweet muffins and croissants, sugar-laden cereals, or processed foods don’t count as a healthy breakfast!
Eat often
You’ve heard this a million times before: 5-6 small meals a day is better than 3 big meals. I like to go up to something: up to 10 or more in a day or more is necessary, according to your energy and need consumption. Here is an example (from personal nutrition users): 1) Banana at 7am; 2) oatmeal w/ raisins 9am; 3) a few almonds at 10:30am; 4) three turkey pieces at 12pm; 5) one yogurt in the afternoon; 6) apple 2pm; 7) big salad 4:30pm; 8) one protein bar 7:00pm; 9) raisins 8:15pm; 10) 1 scrambled egg with spinach 9pm (bed at 11pm). The philosophy behind eating is often that the physical act of digestion has a metabolic cost, and you protect it by continuously feeding. higher metabolic rate. As long as your diet is healthy, this results in more calories being burned throughout the day. On the flipside, eating infrequently also causes your body to go into starvation mode and conserve energy, which results in fat storage and lower digestive and overall metabolism.
to eat water
Your body is constantly using water to create energy, build muscle, and burn fat, and without adequate water, you’ll be able to perform your workouts. because the muscles are more sluggish, the fluids drop, and the body burns less efficiently. This slight decrease in metabolism can add up to over 10 pounds of fat per year! Water also helps in suppressing appetite and “giving you full feeling. So drink several glasses of water per day, drink a glass of water at least 30 minutes before your workout, drink water regularly at the gym, and drink a glass of water after your workout (for recovery too accelerates!) Many naturally occurring foods, such as fruits and vegetables, are also high in water (not fiber, vitamins, minerals, phytonutrients, etc.), so it’s another great way to get your H2O.
