16 Fat Loss Tips You Can Use Today (part 1)
In this three part series I’m gonna give you some great tips that will help kick start your weight loss regimen and put you on the road to living a healthier life. Obviously these are just are a few of the many things that you can do to help you lose weight, but if you apply and make these changes to your daily lifestyle, you can be free from the hype and B.S and be on your way to a new you.
Fitness tip # 1 – Eat low GI foods. Eat foods that are low on the GI index. Put Simply, The Glycemic Impact Index (GI) of a food tells you whether the carbohydrate in the food is fast or slow releasing. Eating foods that have a high GI rating causes your insulin levels to rise, it’s a known scientific fact that your body has trouble burning fat when your insulin levels are elevated. Foods that are low GI will give you longer lasting energy whereas high GI foods will give you a short burst of energy, leaving you feeling hungry shortly afterwards. Avoid simple sugars which are found in sweets, soft drinks, cakes, bread, bagels, white pasta/rice and juices. Limit alcohol consumption. Instead get the majority of your carbohydrates from fruits, vegetables, beans and brown rice.
Fitness tip # 2 – Healthy Fats. Not all fats are bad for you, the right kind of fats are essential for optimal health and help reduce the risk cancer, heart disease, Alzheimer’s and a host of other illnesses. Foods that are high in saturated fat, which are found in animal based foods and Trans fats which are in processed foods should be kept to minimum. Totally eliminate fatty meats from your diet (bacon, sausages etc). If you do eat meat, make sure it’s a lean cut. Make sure you eat plenty of seeds, nuts, avocado’s and fish and be sure to take an omega 3 supplement.
Fitness tip # 3 – Drink plenty of water. Two thirds of the human body consists of water, which makes it our most vital nutrient. Water is necessary for the transportation of essential vitamins and minerals as well as carbohydrates. If your water intake is low you lose the ability to transport nutrients through your body and substances such as urea, uric acid, ammonia and other nasty matter begin to accumulate, leaving you feeling lethargic. If you don’t drink enough water your body will actually store more water because it’s not sure how long it will have to wait for you to drink again. So by drinking more water it’s actually possible to lose 1-2 kg of bodyweight of stored fluid. Drinking a glass of water before your meal can also help control your appetite and stop you from overeating.
Fitness tip # 4 – Eat 5-6 meals times a day. Eating at regular intervals will keep your metabolism burning strong throughout the day. You’re also less likely to binge eat, will have stable energy levels and will burn more calories through increased meal consumption (digestion burns calories). If you have trouble eating 5-6 meals a day, try adding a meal replacement to your diet, make sure its ‘whole food based’ so it has genuine nutritional value.
Fitness tip # 5 – Eat more fiber. A diet that is high in fiber will aid in fat loss whether you’re eating less calories or not. Fiber assists weight loss by releasing sugar into the bloodstream slowly. High levels of sugar in the bloodstream cause an insulin spike which will slow fat burning. Good sources of fiber are found in whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables. Avoid refined and overcooked foods.
Be sure to check back in a few days for part 2.
Train Hard!
Dan Clay
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Posted by admin | in Boot Camp Fitness Sydney, Diet, Fat loss, Fitness Tips, Personal trainer Sydney | 2 Comments
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