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useful tips
Fat Loss Tip #7
Finding it hard to shed that last kilo of body fat? Have your last meal before 7pm and have lots of vegetables and moderate amounts of protein with that meal.
Fat Loss Tip #6
Try supplementing your meals with meal replacement protein drinks when you do not have time to eat. Each drink contains a good serving of protein, low to moderate amount of carbohydrates, plus vitamins and minerals. Always keep a supply in the office or in your gym bag. At least when you get hungry, you won't settle for high calorie junk foods.
Fat Loss Tip #5
After following tip #2 for 4 weeks, manipulate carb intake through the week to further fat loss. Eg. Sun-Wed: consume carbs at breakfast (low carb days); Thu-Fri: consume carbs at breakfast & lunch (moderate carb days); Sat: Consume carbs for all 3 meals (high carb days). Repeat cycle. Decide on the number of low and
high carb days, depending on how much body fat you want to lose. See also Tip 1 & 2.
Fat Loss Tip #4
Consume essential fatty acids (EFAs) from natural sources such as salmon, sardines, mackeral, cold pressed flaxseed oil, olive oil, safflower oil at least three times a week. EFAs assist the body in burning body fat as well as improve the body's natural functions. 1 - 2 tablespoons of flaxseed, olive oil or safflower per day is sufficient.
Fat Loss Tip #3
To maximize fat loss. perform your cardio sessions first thing in the morning before breakfast. That way you'll be utilising body fat for fuel as you have not eaten for 8 hours or more.
Best duration for cardio is 45mins, at least 4 times a week. Adjust accordingly depending on the amount of fat you need to lose.
Fat Loss Tip #2
Limit carbohydrate intake to breakfast and lunch only. After 1 week, cut down carbohydrate intake to breakfast. For the rest of your meals, consume lots of vegetables and protein*. Try this for 4 weeks with regular exercise and watch the fat melt away!
*Protein: Grilled, boiled, steamed or baked fish, lean chicken and beef
Fat Loss Tip #1
Consume more vegetables and protein in the evening to maximise fat loss. Fiber in vegetables require twice the calories to digest thus expending more energy from your body. Plus, more fiber means you stay fuller for a longer time.
To cut down on calories from your cooking
Substitute cooking oil with a no stick cooking spray such as PAM. You'll be reducing more than 20g of fat from your diet.
Reducing sugar cravings
To reduce sugar cravings, try having sugar free jello as an alternative. There's only 10 calories per serving and it tastes satisfyingly sweet!
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