Maximise Fat Burning
Maximise Fat Burning
In addition to diet and exercise, other factors can influence weight and fat loss.
HIGH PROTEIN DIET
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat. Protein can help preserve muscle mass and metabolism during weight loss
Incorporate high-protein foods into your diet daily. Eggs, seafood, white meat, legumes, pulses and dairy, Greek yoghurt, Tofu
Eating more protein may be associated with a lower risk of belly fat. Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass.
· 40-50% for Weightloss
· Recommended approx 56 grams per day for the average sedentary man.
· 46 grams per day for the average sedentary woman.
2. GOOD CARBS UNREFINED
Refined grains are stripped of their bran and germ, resulting in a food that’s low in fiber
Reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats.
• 10-30% for Weightloss
• Refined carbs are low in fiber and nutrients.
• Increase hunger and cause spikes and crashes in blood sugar levels.
• Consuming refined carbs has also been associated with increased belly fat.
3. HEALTHY FATS
Good Fats take a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger
Bad Fats Trans fats increase body and belly fat and waist circumference
Healthy fats from Nuts, seeds, Olive oil, coconut oil, avocados are associated with a lower risk of weight gain.
Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.
• Recommended 40-70grams
• Approx 30-40% of daily intake
Fat is digested slowly, so eating it can help reduce appetite. A higher intake of healthy fats is associated with a lower risk of weight gain and decreased belly fat.
Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer
Fruits, vegetables, legumes, whole grains, nuts and seeds
• Approx 20grams
A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss.
Water is number 1 and vital to life. It helps excrete waste through perspiration, and urination. Increases exercise performance reduce sugar-sweetened drinks to increase fat burning
Limit your intake of alcohol
Instead, choose water, or herbal teas
Green tea contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism
• Drink 2-3 litres of water daily
• Water excretes waste through perspiration and urination
6. STRENGTH TRAINING
Contract your muscles against resistance. It builds muscle mass and increases strength.
Body weight or lifting weights
Reduce Visceral fat, the dangerous fat around tummy
A 12 Week Strength training combined with aerobic exercise is more effective at reducing body fat and belly fat than aerobic exercise alone
Strength training increases resting energy expenditure and reduces belly fat, especially when combined with aerobic exercise.
· Use your own body weight or lift weights
· A 12 Week Strength training program combined with Aerobic exercise will help you lose weight, reduce fat and build muscle
7. CARDIOVASCULAR EXERCISE
Cardio, is defined as any type of exercise that specifically trains the heart and lungs.
Adding cardio is an effective way to enhance fat burning.
aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat
20-40 minutes of cardio 3-4 times weekly is recommended
Running, walking, cycling and swimming
Studies show that the more aerobic exercise people get, the more belly fat they tend to lose.
· Cardio helps reduce waist circumference, lower body fat and increase muscle mass.
· Controls blood sugar and helps reduce Blood Pressure
8. INCREASE SLEEP
Help boost fat burning and prevent weight gain by going to bed earlier, switch off your phone
Lack of sleep can contribute to increased appetite and higher risk of obesity Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.
• Stick to a regular sleep schedule and aim for 7 hours
• Limit caffeine
• Minimize your use of electronic devices before bed