Fat burner tips -
Keep the fruit bowl somewhere you can see it. Simply looking at fruit and veg in the morning can hardwire you to make better food decisions during the day, says research from University of Leeds.
So make sure that your fruit bowl is front and centre at breakfast time, even if you eat nothing from it. Add mustard to your menu. Use milk to recover.
Related: 6 of the best vegan milks for runners. Drain the fat when you cook. Making spaghetti Bolognese? Dry-fry the mince until brown, then throw it into a colander and rinse with boiling water to drain away any remaining fat.
Wipe out the pan with kitchen paper to remove the fatty residue before returning the meat to the pan and adding the other ingredients. Use that food blender. Smoothies and soups can be incredibly quick and easy to make, but when they are prepared in a blender they also fight fat.
According to researchers at Pennsylvania State University, US, foods with more air, such as shakes prepared in the blender, keep you feeling fuller for longer. Try watermelon juice.
Change your cheese. Add these gut-busting foods to your grocery list:. Edamame : Soy protein can help keep your cholesterol down. A handful of edamame beans will do the trick. Grapefruit : Add half a grapefruit to your meals.
Spinach : The huge fibre content here helps your body process fats more efficiently. Berries : They contain less fructose than other fruits, which means less sugar for your gut to deal with. People who prepare leftovers for the next day spend more time savouring their meal and feel fuller more quickly, according to research from the University of Minnesota.
Add Apple Cider Vinegar to the menu. Apple cider vinegar can also be added to salads. Set the scene. How many of us wolf-down dinner in front of the TV? Give pickles a chance. Fill your fridge. Clear a shelf in your fridge, and store your olives, anchovies, pesto, curry paste, sun-dried tomatoes and any other jars or tins in which the ingredients are packed in oil.
When chilled, the fat rises to the top of the jar and collects, so you can scrape it off and bin it before using the product.
Use ice when cooking. Making gravy with meat juices is the tastiest option, but it adds fat, too. Save the carbs till your post-run meal. If you have a lunchtime Haribo problem, or an afternoon cake habit, start the day with a small slice of chocolate cake.
Scientists at Tel Aviv University, Israel, found that a sweet treat in the morning suppresses cravings later in the day. Redefine protein. By eating protein-rich legumes, beans and nuts along with the meat, you take in more antioxidants. Over time, slowly add more beans and reduce the amount of meat.
Beef up your sandwiches. Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger One study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet Another small study found that when people on a weight loss diet took two tablespoons 30 ml of coconut oil daily, they lost more belly fat than those who were given soybean oil Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies 20 , Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning.
However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties. SUMMARY: 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. Swapping out empty-calorie drinks for some healthier selections is one of the easiest ways to increase fat burning.
For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value. Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat 23 , Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.
In one small, week study, drinking 17 ounces ml of water before meals increased weight loss by 4. Green tea is another great option. It contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism 26 , Trading in even just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning.
SUMMARY: Sugar-sweetened beverages and alcoholic drinks may be associated with a higher risk of belly fat. Green tea and water have been shown to increase weight loss and fat burning. Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.
One study of 1, adults found that for each gram increase in soluble fiber intake per day, participants lost 3. Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. Not only that, but it was also linked to nearly 4. Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss.
SUMMARY: A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss.
Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger Studies show that a diet high in refined carbs may be associated with increased belly fat 33 , Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference One study in 2, people also showed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a lower amount For the best results, 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. SUMMARY: Refined carbs are low in fiber and nutrients. They may increase hunger and cause spikes and crashes in blood sugar levels.
Consuming refined carbs has also been associated with increased belly fat. Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of activity that increases your heart rate.
For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat 38 , 39 , Most research recommends between — minutes of moderate to vigorous exercise weekly, or roughly 20—40 minutes of cardio each day Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.
SUMMARY: Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass. Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason.
The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids One large study with over 58, people found that increased caffeine intake was associated with less weight gain over a year period Another study found that higher caffeine intake was linked to a higher rate of success with weight loss maintenance among 2, people Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your six pack will be ready for its close-up.
The way we see it, there are 12 fundamentals—laws, if you will—that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well.
These 12 laws of fat-burning will help get you there. Step 1 revolves around simple math: You must eat fewer calories than your body is accustomed to in order to drop bodyfat. When a calorie shortfall is created, the body responds by digging into body-fat reserves to make up the difference.
And presto, you grow leaner. All other laws aside, this one heads the list every time, no matter what dietary approach you take. Do this: Most guys who are fairly active and exercise regularly burn about 18 calories per pound of bodyweight or more per day.
On that basis, a pounder would consume 3, calories daily. To start dropping body fat, reduce your calories to between per pound of bodyweight per day on workout days, or 2,, calories daily.
The easiest way to cut calories? Eliminate excess dietary fat—meaning no butter, oils, or salad dressings low-fat or fat-free dressings are OK ; remove the skin from chicken; substitute egg whites for most of your whole eggs; avoid whole-milk dairy products; and ditch marbled red meats such as rib-eye for lean cuts such as flank.
Keep some healthy fats in your diet, such as salmon, mixed nuts, peanut butter, and avocados. Though calorie control is a must, hormonal control is nearly as important.
Coupled with calories, hormones govern fat-burning. Suppress fat-storing hormones and you can expect a significant amount of body fat to melt away.
The ideal way to control these hormones is to keep your carbohydrate intake in check, since carbs kick up insulin, a hormone that inhibits fat breakdown and drives fat storage. Eat fewer carbs and insulin levels tend to moderate, leading to fat loss.
Of course, not all carbohydrates are equal. In short, fast-digesting carbs tend to create a large insulin burst, leading to more potential fat gain. These carbs include white bread, most cold cereals, any sweets, rice cakes, white rice, and white potatoes. Do this: The common sense approach is to halve your carbohydrate portions.
If you tend to eat a large bagel for breakfast, eat only half and save the rest for tomorrow, or simply eat a smaller bagel. If you typically eat 2 cups of pasta at dinner, eat just one.
At all times during the day, in fact, choose whole-grain foods over refined ones, the only exception being immediately after a workout, when fast-digesting carbs reign supreme for boosting insulin and replenishing muscle glycogen stores see Law 8.
Keep carbs to less than 2g per pound of bodyweight per day. Is a calorie truly a calorie? Not always, because different types of calories can affect your body and your results differently. Granted, carbs can potentially make you fat, but they also directly fuel your training.
Protein, on the other hand, not only adds to your muscle—key in boosting the metabolism—but actually increases your metabolism more directly.
The body burns more calories processing protein than it burns to process carbs or fat, known as the thermic effect of food. When attempting to lose body fat, insulin control is crucial.
Refined carbs digest quickly, raising insulin levels substantially, which is why you should avoid them. But if you do happen to eat, say, a bowl of cold cereal typically a fast-digesting carb , you can still take measures to ensure those carbs digest more slowly. This will cause less insulin to be released and therefore have less of an impact on your ability to burn fat.
Do this: One way to slow digestion is to eat carbs with protein and small amounts of fat. Never eat carbs alone. Accompany that bowl of cereal, for example, with scrambled egg whites or cottage cheese. Alternatively, you could eat plenty of vegetables, such as broccoli, cauliflower, green beans, and green salads, with your meals.
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