Tip 1 – Build a Little Bit of Muscle
You metabolic rate is the speed that you burn calories. The higher you can get your metabolic rate, the more body fat you will burn.
And, you can increase your metabolic rate quite a lot by increasing your muscle mass.
In real simple terms… more muscle = more fat burned
Don’t worry though, it doesn’t mean you have to look like a body builder, you can gain an extra couple of kilograms of muscle without looking bulky; just nice and toned.
You should concentrate on performing compound exercises like squats, lunges and press ups which will help build muscle and burn fat at the same time!
Tip 2 – Don’t Starve Yourself
This is the worst thing you can do because if you don’t get enough energy from food your body will go into starvation mode. When your body goes into starvation mode it protects its fat stores, so instead of burning your body fat, your body will start to use muscle to get the calories it needs to function. This leads to a loss of muscle mass, which slows down your metabolism and will slow your weight loss down.
Here’s a healthy 1 day meal schedule from my ‘Guaranteed Body Fat Reduction Plan’ to show you that you don’t have to starve yourself
Pre-Breakfast, Glass of water, multi-vitamin, 2 x krill oil capsules.
Breakfast, natural yogurt, blueberries, blackberries, and walnuts. Or egg white omelets with plenty of vegetables.
Snack, Fruit, dark in colour best choice, again blackberries, blueberries, raspberries, nuts and fruit.
Lunch, Chicken salad, 1x chicken breast, cherry tomatoes, watercress, spinach leaves, radishes.
Snack, pumpkin seeds or nuts.
Post workout, 1 scoop of whey protein.
Dinner, Pork, broccoli, parsnip mash with watercress and red onion.
Tip 3 – Always Eat Breakfast
Eating breakfast can reduce hunger throughout the day and help make better choices for lunch and dinner. If you are starving by the time lunch comes, you are more likely to grab the quickest/easiest thing regardless of whether it’s healthy or not and probably eat more than you normally would. So the calories you think that you are saving by skipping breakfast, you are probably consuming at other meals.
A favourite breakfast of mine is natural yogurt mixed with fresh berries like blueberries, raspberries, strawberries and blackberries.
Tip 4 – Cut Out Alcohol
Drinking alcohol doesn’t slow down your metabolism directly, but it can have a knock on effect and damage your body’s ability to burn fat. Your body cannot burn alcohol in its natural form, so your body converts the alcohol into something called acetaldehyde in your liver. When this happens your body burns the acetaldehyde first before it burns off calories from other things like carbohydrates, fats and proteins. This is what causes most drinkers to gain weight.
Plus there’s the fact that alcohol contains a large amount of unwanted calories. Just look at these popular drinks below…
Wine contains about 640 calories per bottle.
Lager contains about 230 calories per pint.
I bet a lot people reading this could consume nearly their full recommended daily allowance of calories in one drinking session!
Just think, if you were to have 5 pints of lager you will consume nearly 1000 calories – all of which will need to be burned off before your body starts use fat as energy again.
So next time you open a bottle of wine think twice about finishing the bottle off!
Tip 5 – Use Supplements
If your average day is anything like mine you will be on the go most of the day. Your workload puts a big demand on your body, and if that’s not enough, we live in an environment with a lot of pollution and chemical toxins that cause damage to our bodies.
Plus there’s the fact that foods now aren’t as good quality as they used to be. A lot of farmed foods are grown in depleted soil which means they have less nutrients and minerals. Plus they are sprayed with pesticides and other chemicals that reduce the quality even more!
This is when supplements can help out. Notice I said ‘help out’, you shouldn’t rely on supplements only, they need to be taken in line with a healthy diet. They should be used to top up the nutrients that you are lacking through your diet, not a replacement!
These are the supplements I recommend:
Multi Vitamins – A good multi-vitamin contains selenium, zinc, manganese, vitamin A,D,E and B6. When we are detoxing our liver and losing body fat our bodies release huge amounts of toxins into our body stream. This multivitamin will help support the detox of your body and help you lose more body fat.
Omega 3 Krill Oil – 80% of us are omega 3 deficient and the omega 3 supplies our body with essential fatty acids which can help stop our bodies holding onto fat around our stomach and hips. Krill oil is a good choice as its 100% pure. It’s a little expensive but will last a while and you would have to take 40 seven seas fish oil tablets a day to equal 2 teaspoons of krill oil.
Tip 6 – Reduce Carbohydrate Intake
If you reduce your carbohydrate intake it will help to control your body’s insulin levels and stop your body holding onto its fat stores.
Let me tell you a little bit about insulin and what it does…..
Insulin is a hormone that your body releases to control blood sugar levels. When we eat foods like carbohydrates, they are digested and are broken down into glucose (a simple sugar that is the body’s main source of energy). Insulin then transports the glucose into the bloodstream to supply your muscles with energy.
Insulin can only transport a certain amount of sugar into the bloodstream so if we consume too many carbohydrates (sugars) the insulin leaves them behind and they are stored in our body as fat.
So in simple terms – Too many carbohydrates = increase in body fat.
Reduce the amount of carbs in your diet to get rid of those last few pounds that your body is holding on to!
Tip 7 – Drink Teapigs Matcha Green Tea
more info coming soon