Gut instinct Get ahead of the game this year by following these golden rules to bust that bulge before the 1st of January.
You may have heard it before but we’re telling you again: Eat eggs for breakfast. Studies show that a high protein high fat breakfast like eggs reduces levels of hunger later in the day. These foods will also have a beneficial effect on metabolic rate! It doesn’t even need to be eggs, bacon or a rump steak would work just as well!
Cut the booze
Its common sense really, if you want to reduce your body fat, reduce or simply cut out alcohol! Its not called a beer belly for nothing. Alcohol shouldn’t just be viewed as empty calories, it also increases the conversion of the male hormone testosterone to the female hormone estrogen! Want more fat and less muscle? Keep drinking.
Oily fish is the king dish when it comes to fat loss! The two omega 3 fatty acids EPA and DHA primarily found in oily fish are not only ‘good for your health’ they also upregulate genetic pathways in your body which makes you a more effective fat burner! We’re going fishing!
Get some sun
Get lots of sun or consider supplementing with Vitamin D3! Research in the last few years is highlighting the importance of vitamin D in fat loss. If you are vitamin D deficient you could reduce the amount of fat you lose on a diet but up to half!
Bodybuilders are big fans of carbohydrate cycling and if there is any group of people we should emulate when it comes to losing fat it is bodybuilders! What this means is that on days you train hard, increase your carbohydrate intake. This can easily be done by simply having a ‘recovery snack’ containing a significant amount of carbohydrate that you only have after training sessions. On non-training days don’t have the snack and voila, carbohydrates cycled.
Get enough shuteye
Make sleep a priority! Research is showing more and more how interlinked many aspects of our lifestyle are when it comes to bodyweight maintenance. Getting less than 8 hours sleep per night can lead to increased levels of insulin resistance which in turn increases the likelihood of fat gain! A lack of sleep can also increase hunger whilst supressing fat burning!
Take a measure
Weigh your food and count your calories. You do not need to spend your whole life counting calories or weighing food, however, doing this at least once at the beginning of your diet will give you a much better idea of what to do further down the line. It will also give you an indication if perhaps you are under eating!
Run. It’s that simple. Sprint, jog, run. Run on roads, up hills, through fields. Just run. If you have a good control over your diet, adding some exercise in will speed up the process of weight loss.
Find a balance
Remember, exercise can often lead to increased hunger so make sure you don’t over do it. A combination of high intensity and low intensity exercise seems the best idea for the quickest fat loss.
Eat more good fats!
A calorie is no longer a calorie. Our top tip is to try eating one to two starchy carbohydrate-free meals per day. The thing to remember here is that you should add in foods containing protein and fat instead. A chicken salad is also boring! Add in some avocado, olive oil and feta cheese to bring the fat content of the meal up. Eating more fat increases the body’s ability to burn body fat!