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Loosing fat without trying


Lifestyle | Article

Fat loss can be easy and stress free if you follow these simple tips

Drink plenty of fresh, clean water. The recommended daily intake of water is 8 glasses. Water helps to flush out toxins and waste products from the body, prevents dehydration, cushions the bones, speeds up all processes of the body and boosts the immune system.

Nearly every chemical process place in your body, takes place in water! Proper blood flow and digestion are both affected by how much water you drink, taking a glass of water before meals and another during meals helps to give the feeling of being full so you eat less. And no, soda, juice, coffee, and tea DON’T count as part of your fresh water intake.

Fitness


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

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