Ten Tips For Fat Loss

  1. Stay Hydrated – Keeping your body in a well-hydrated state will help to keep your metabolism running efficiently. When your metabolism is working efficiently, you will burn more fat. Therefore, aim to keep yourself hydrated, whether you are exercising or not. Aim for around 2 litres per day on non-exercising days. On workout days consume an additional 1+ litres for each hour of cardiovascular exercise.
  2. Eat smaller portions more frequently – When you eat large meals, your metabolism slows down, and excess calories are stored as fat. By eating 5-6 smaller meals a day, as opposed to 3 large meals, you will keep your metabolism working continuously throughout the day and are less likely to have an excess of calories that can be stored as fat. 
  3. Keep sugar intake to a minimum – an excessive sugar intake leads to elevated insulin levels, which in turn can drastically reduce blood sugar levels, slow your metabolic rate, and increase fat storage.
  4. Eat plenty of fibre – Regular consumption of fibre is known to aid fat loss, as well as essential to health.
  5. Don’t eat excessive calories late in the day – Try not to eat large meals late in the evening as they are far more likely to be stored as fat. Try to eat most of your carbohydrates before 6 pm to reduce the conversion of carbohydrates to fat. This is because your body’s metabolism naturally starts to slow down in the late afternoon/evening. Obviously, if you exercise late in the day, you do need to, consume adequate calories to allow your body to recover from exercise.
  6. Keep salt intake low – Excessive salt/sodium intake can reduce the rate at which your body burns fat and can have other adverse side effects like hardening of the arteries and raised blood pressure.
  7. Don’t just do cardio, include weight training – Weight training helps to aid weight loss. By adding only 1kg of muscle, your body will burn an extra 75-100 calories per day, even at rest. That’s an extra 525-700 calories burned each week.
  8. Increase your training intensity – Not only does training at a higher intensity burn more calories it also raises your metabolic rate to a greater extent.  This means that even after you have finished your exercise, you will continue to burn more calories than if you had trained at a lower exercise intensity – this effect can last for up to 18 hours after completion of the exercise. 
  9. Drink green tea – Researchers have found that green tea, when taken at the right dose (6-8cups of green tea, or, 2-3 concentrated capsules a day) increases fat burning and raises the metabolic rate by around 4%.
  10. Eat almonds – Researchers discovered that subjects who ate a handful of almonds each day, lost 50% more fat from their waist-line compared with others, who followed the same diet, but, without eating almonds.

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