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Stabilize your blood sugar! If you want to burn fat and
prevent your body from putting it back on, you must stabilize your
blood sugar. In order to do this you need to eat small, balanced
meals or snacks every 2-3 hours.
Avoid fizzy drinks, candy, unhealthy
fats, chips cookies, coffee and juices very high in sugar, salt
loaded foods and white flour products. Stock up on healthy snacks
like almonds, protein bar, raw vegetables, like carrots
or broccoli.
Never skip breakfast, or any
meal! If you want to maximize your fat-loss efforts you’ve got
to eat breakfast! So many people skip breakfast, and it’s the worst
thing you could ever do when it comes to fat-loss. Skipping meals
throws your blood sugar all out of whack and it sets you up to store
your next meal as fat, almost guaranteed!
Fasting, skipping meals, and overly
restrictive diets will enable you to lose weight – in the short run.
The weight you lose is primarily water weight and muscle tissue, and
in the long run has opposite effect of what you want. When you
restrict your diet, your body instinctively thinks it’s being
starved and shifts into a protective mode by slowing down the
metabolism and storing nearly all calories as body fat. Plus, losing
muscle tissue is the last thing you want to do. Muscle burns
calories, even while you sleep. You should be focused on increasing,
or at least maintaining muscle tissue.
Operate the Carb curfew Do
not eat bread, pasta, rice or potatoes after 5pm. You may eat carbs
for breakfast and lunch. Your evening meal should focus on a
selection of lean protein, vegetables, fruits and a small amount of
essential fat.
Trim, Skim and scrape Always trim as
much fat as possible from meat before and after cooking e g removing
skin from chicken, Use non fat or low fat dairy products.
Increase fibre when you eat fibre
rich foods, You will find yourself full sooner This feeling of
fullness will last a long time. Fibre rich foods is also associated
with better digestion.
Eat smaller more frequent meals
Your metabolism is boosted every time you eat and your body can
process more efficiently smaller meals. Instead of having 3 large
meals in a day, try to break them up into 5-6 smaller meals.
Eat more Protein Your body
burns more calories processing protein than either carbohydrates or
fats. Protein helps to build and support your muscle tissue which
burns calories all day long and even when sleeping. Sources of
protein include fish, lean meat, low fat dairy products, beans, soy
products, chicken, eggs etc.
Drink your food 3 ways by
juicing, soups or taking liquid meal replacement – in place of one
or more of your regular meals can be an effective way to help you
feel full and optimise your nutrient intake yet keep your calories
down.
Minerals Calcium and other
minerals are your “secret weapons” against body fat. They are found
in low dairy products, green vegetables, nuts seeds, bran cereals,
etc Get out into the sunshine at least 20mins per day, the vitamin D
you get from sunshine works with calcium for health and body fat
control.
Order small portions in
restaurant and wait 15mins between servings Your brain takes at
least 20 minutes to register that you are full. By waiting in
between servings you’ll give your brain a chance to realise that you
don’t need any more food.
Reduce Stress It produces
adverse fat-producing chemistry in your body. Try warm baths,
meditation, deep breathing, stretching, massage, prayer and rest.
Cut back or eliminate alcohol
It is high in non-filling calories and adds to fat especially in the
middle session of the body which is the most difficult part to lose
Move You must exercise to
build lean tissue that burns fat. Find creative and fun ways of
exercising e.g. Brisk Walking or Jogging 30mins a day, run up the
stairs two stairs at a time and come back at a normal pace (your
recovery time) then do 15-20 squats ( slow 90 degrees knee bends) at
the bottom of the stairs. Swimming helps in tightening the body,
Dancing is recommended as an avenue for fitness, Bicycling exercises
the body and builds a stronger cardiovascular system, Tennis or Golf
are not only fun spots but also a great way to exercise and
interact, VCR/DVD can be used to watch workout tapes for working out
15mins a day, Gym membership or Personal Trainer might be the way to
go for people needing inspiration, competitiveness and
encouragement.
By following this tips, and taking
care of your body through good health habits you will lose fat and
live a happier, better and longer life.
April 2007 |
