Fat Burning Tips |
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* Fat Burning Tip # 14 - Eat more protein.
Increasing your protein intake while cutting your calories helps
protect against muscle loss. Researchers recommend 1.8-2.0 g/kg body
weight/day to maintain muscle mass. For example, if you weigh 80 kg, you will need to eat 144-160 g protein each day.
Divide this amount of protein evenly throughout the day. If you eat
six meals a day, you should consume around 23 g protein at each meal.
Protein also has the highest thermic effect of all the nutrients. When
you consume protein, about 20-25% of calories are lost to its own
metabolism and the rise in body temperature it causes. Carbohydrate and
fat do the same thing but to a lesser extent for carbohydrate, only
12-15% of its calories are lost as heat, while fat loses only 3% -
another good reason to keep your protein intake high and your fat intake
low. Protein also has the ability to check the hunger. High-protein
meals (e.g. fish) switch off hunger and produce longer-lasting feelings
of meal-satisfaction than high-carbohydrate, high-fat meals (e.g.
croissants). So, increasing your protein intake will help to control
hunger pains as well.
* Fat Burning Tip # 15 - Get a training buddy.
If you have the money, hire a trainer and pay him in advance who can
provide you with all the motivation you need to make your dreams of
weight loss a reality. Set up a regular training schedule with this
person. Not only will a trainer get you to show up at the gym and push
you to your limit, the fact that you have someone waiting for you at the
gym will ensure that you don't blow it off and the often the thought
that I have hired somebody (i.e. I am giving him money), one may be
enough motivated to stick to the program and lose weight.
* Fat Burning Tip # 16 - Don't cut out carbohydrates.
Reducing your carbohydrate intake too much will leave you feeling
drained and tired and unable to train hard in the gym. Low muscle
glycogen levels can trigger muscle breakdown, as protein is then used
to fuel your muscles. For fat loss, aim to consume 4-5 g carbohydrate/kg
body weight/day, which is slightly lower than the 5-7 g range
recommended for regular training in our General carbohydrate
section. For example, if you weigh 80 kg, you will need to eat 360-400 g
carbohydrate daily. This will still allow you to train hard and lose
body fat.
Consume most of your carbohydrate early in the day, spread over your
first three or four meals. If you train in the evening, however, make
sure you save some of your carbohydrate allowance for your post-workout
recovery meal as this speeds glycogen storage and enhances muscle
protein manufacture (see carbohydrates section in diet and Nutrition). Plan low glycaemic index (GI) meals,
and combine carbohydrate with protein to lower the glycaemic index(GI)
and help maintain your blood glucose for several hours.
* Fat Burning Tip # 17 - Not all fats are bad.
Do not cut out fat completely. Certain fats the omega-3 and omega-6
fatty acids - are vital for health and peak performance. The omega-3
fatty acids can even help you burn fat more efficiently (see Omega 3s fats).
Include foods such as oily fish, avocados, nuts and olives in
moderation, and supplement your diet with a tablespoon of omega-3-rich
oil (e.g. flaxseed, rapeseed or walnut) each day.
Keep your fat intake between 15 and 20% of total calories - which is at the lower end of the 15-30% range recommended at the fats
section - by cutting down on the fats your body doesn't need. Avoid
sources of saturated fat - meat (except very lean), dairy products(which
are full of fats), cakes, biscuits and chocolate - and hydrogenated
vegetable fat (margarine, spreads, biscuits, bars, cakes and pastries
made with hydrogenated oil).
Fat calories can be converted into body fat far more easily than any
other nutrient. You need very little energy to metabolize fat compared
with carbohydrate or protein. For every 100 kcal of fat you eat, 3 kcal
are used to convert them into body fat, in contrast to 12-15 kcal for
carbohydrate and 20-25 kcal for protein. In other words, your body would
rather store fat as fat than convert carbohydrate and protein to fat.
* Fat Burning Tip # 18 - Bulk up.
Make your diet filling and satisfying by selecting foods with a high
content of water and fibre. That means you get maximum volume of food
per calorie. Eat plenty of vegetables and fruit. They are low in
calories, yet give you numerous health benefits: vitamins, minerals,
phyto chemicals and fibre. Include other fibre-rich foods such as beans,
lentils, and whole grains in your diet. Fibre slows down stomach
emptying, making you feel full for longer, and slows the absorption of
carbohydrate, giving a slower blood glucose rise.
* Fat Burning Tip # 19 - Time your meals and exercise for greater fat burning.
lf you want to burn more body fat during training, don't eat a
high-carbohydrate meal within three hours of your workout. If you
consume pre-workout carbohydrate, your muscles will burn more
carbohydrate and less fat.
Carbohydrate can inhibit fat burning because it raises insulin
levels, which encourage fat storage rather than fat burning. By working
out without pre-workout carbohydrate you force your body to dip into its
fat stores. After your workout, wait one hour before eating. This
increases the residual fat
burning effect of exercise.
* Fat Burning Tip # 20 - Look into health hazards.
If you are more than 25 pounds overweight, you are not only spoiling
your looks, but you are also deliberately destroying your health. If the
size of your clothes, photos when you were slim is not motivating you
enough to lose weight, look into the health hazards. You are putting
yourself at risk for by being overweight, such as diabetes and heart
attack. This fear may get you to shed your weight faster -- especially
if you have already got a warning from your doctor.
* Fat Burning Tip # 21 - Use weight loosing patches.
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Get a copy of Make Food Your Friend and Low Carb Handbook.
Fat Burning Tip # 22 - Have a plan.
If you want to see any results, you must have a plan of action. So
sit down and figure out exactly what you need to do to get in shape and
lose that weight. Enlist the help of a trainer to design a personalized
fitness program, and a nutritionist to create you a diet if you must.
Set a long-term goal, i.e. lose 10 pounds by June 1st, and the mini
goals that will get you there, i.e. lose one pound per week. And
remember to stick to it.
* Fat Burning Tip # 23 - Smart Ones Sundae Cones.
You've got to love it when you can eat ice cream and still lose
weight. Our new dessert of choice is Smart Ones Giant Sundae
Cones. They contain just 130 calories with just 2.5 grams of fat and
their taste are mind blowing. We're talking of that creamy ice cream!
Both the chocolate and vanilla flavors are equally good.
* Fat Burning Tip # 24 - Increase Your Activity Level & Lose 10 Pounds.
Here's a real easy way to lose an additional ten pounds this year.
Simply burn an extra 100 calories every day and in 12 months, you will
be loosing 10 pounds. The most amazing thing about this is that it is
actually easier than it sounds. All you need to do is to be just a
little more active throughout the day. For instance, take the stairs
instead of the elevator, park your car farther away from the store
(added bonus - you will be also saving money for petrol), go for morning
and evening walks, do the work of your home yourself and fire the maid
servant, garden more often and fire your gardener, play with your kids,
etc. Have you noticed that none of these activities were very
exhausting?, but they all burn calories. The more calories you burn, the
more weight you will lose.
* Fat Burning Tip # 25 - Reward yourself.
Rewards are great motivators. So allow yourself a treat, such as your
favorite burger or an extra beer, once a week. This will stop you from
cracking under the pressure and giving up.
* Fat Burning Tip # 26 - Set A Seemingly Unrealistic Athletic Goal.
Rather than being excessively focused on your weight loss, focus on
your goal. We mean a really, really big goal - running a marathon,
completing a triathlon, riding a century (a 100-mile bike ride), skiing
on black-diamond slopes, climbing Everest, etc. Even if your goal is
just to run a 10km in under 40 minutes (which means running at sub-seven
minute mile pace), you want to make it big and hard to achieve. After
you've picked a goal, get approval from your doctor, and TELL EVERYONE
YOU KNOW. Why? If you set a big goal and tell everyone you are going
to accomplish it, you've suddenly taken on a big responsibility. This
in turn will make you get in shape, thereby causing you to lose weight.
In case you think this borderlines on insanity, we've got a true story
for you. Several years ago, while working out in a pool, we met a
middle-age gentleman who was in great shape. He told us that two years
prior, he was sitting on the couch, eating chips and watching TV, when
the Ironman Triathlon was broadcast. After looking in the mirror, he
decided he was going to change his lifestyle and compete in that race.
Two years later and 90 pounds lighter, he had completed two triathlons
and was training for his third. Big goals lead to big results.
Your Diet Menu
Your diet menu should include the following listed things and believe
us if you will be following this program just for 6 months we guarantee
you will be getting the body which you wanted from years back.Your diet
menu should be :-
- Your breakfast should include seasonal fruits, butter, bread (preferably brown/whole wheat bread), milk.
- Lunch menu should be light which may include juice of fresh
vegetables /fruits (to be taken 30-45 minutes prior to taking lunch),
salads, boiled (steamed) vegetables and whole wheat or whole grain flour
chapattis or some rice.
- In the evening have some biscuits with tea, coffee or some other beverage, suiting one's taste.
- Dinner should be light consisting mainly of some fruits, salads, a chapatti. Before retiring to bed some milk may be taken.
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