2) Graze all day. Professional athletes and models eat all day long to keep their total calories under control. The grazing method – 5-6 small meals elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can amount into another 2-3 pounds of fat loss.
3) Increase Protein. Protein has a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated.
4) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad.
5) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)
6) Go Spicy. Chili the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your dishes with chili might be a small benefit.
7) Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. For real results, stick to 4-6 sessions a week, 30 – 45 minutes at a time.
8) Write It Down. This one seems simple, but it’s one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process.
Hope this helps you.
To your awesome health
Joyce Hearn
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