25 Fabulous Fat-Burning Tips

 

It seems to be simple common sense: simply eat higher quality unprocessed foods and eat no junky, processed foods.  But here are some additional tips that may help you shed those unwanted pounds this summer.

  1. Have a weight loss buddy. Studies have shown that having a ‘partner in crime’ to keep you in check during your weight loss endeavours will lead to more successful weight loss outcomes.
  2. A protein-rich breakfast leaves you less hungry for the rest of the day. Studies show that people who ate a protein-filled breakfast (such as one including eggs) were both more satisfied and ate fewer calories at the following meal, compared to those who ate a breakfast filled with carbohydrates (such as a bagel).
  3. Everyone is ‘going green’ these days, and so should you! Eating green vegetables is an easy way to get maximum nutrition while watching your waistline. Remember: the greener the vegetable, the more nutritious it will be.
  4. Alcohol and weight loss are enemies. Alcohol contains 7 calories per gram and offers NO nutritional value. It only adds empty calories to your diet. Moreover, alcohol actually stimulates your appetite. And research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline.
  5. Eat real food… if it comes from a plant eat it, if it is made in a plant stay away.
  6. The blue wonder berry. Eat blueberries to reduce belly fat and diabetes risk. New research gives clues to the potential of blueberries in reducing risk factors for cardiovascular disease. And blueberries are absolutely loaded with antioxidants and fibre, which will keep you full and looking younger.
  7. Avoid artificial chemicals, colours, and flavourings such as MSG.  MSG is a flavour enhancer and it may just be enhancing waistlines as well, according to studies. Researchers found that people who eat more MSG are more likely to be overweight or obese.
  8. Implement a well-rounded exercise regimen that includes strength training to build muscle, as well as interval training, which has been demonstrated to significantly increase fat loss.
  9. Avoid corn syrup. Science shows that high-fructose corn syrup is bad news. One study showed that rats who drank high-fructose corn syrup sweetened beverages gained significantly more weight than rats consuming the same amount of calories in sugar.
  10. Keep away from junk food- it’s addictive. Junk food can affect your brain in ways similar to drug abuse.
  11. Altering your food environment- whether it means using smaller plates of keeping seconds out of immediate reach- can help you lose weight.
  12. Enjoy your food. Food that is eaten mindlessly is neglected food. When you pay attention, you are satisfied in a way that does not leave you heading back for more. And take your time to eat. Eating too fast stresses the digestive system and makes it easier to overeat.
  13. The food that promotes satiety (being full) most is protein. It yields a feeling of fullness more effectively than carbohydrates or fat. Out of all proteins, the one with the fastest satiety impact is whey protein- that’s if the whey is whole and non-denatured.
  14. Other fullness-promoting foods are low glycemic plant foods including raw nuts, seeds, legumes, roots, cruciferous vegetables, tomatoes, eggplants, grasses and green leafy vegetables.
  15. Avoid high glycemic foods including all refined carbohydrates, sugars, fructose products, baked goods, candies, and sugary beverages. But nothing is more damaging to your satiety than the combination of high sugar and high fat. This dietary combo packs on empty calories.
  16. Lentils are a bona fide belly flattener. Eating lentils helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.
  17. Here’s the skinny on green tea catechins. Several recent landmark studies have shown that a unique ingredient found in green tea enables over weight subjects to burn excess body fat and lose weight.  The ingredient, called catechins, has been reported to stimulate the activity of the body’s brown fat, which primarily burns excess calories and gives them off to the environment as heat.  The research on weight loss and catechins indicates that in order to lose weight and burn body fat, you need to supplement with a daily dosage of 600 mg of catechins per day from decaffeinated green tea extract.
  18. Broccoli is one of those super foods that you can never really eat enough of. It is literally packed with nutrients including calcium, vitamin A, vitamin C, folic acid, and fibre. The calcium, vitamin C and fibre all contribute to burning fat and increasing you metabolism.
  19. Eat more fibre rich foods like legumes, whole grains, seeds, fruits and vegetables. Fibre fills you up, supports colon health and evens out blood sugar levels reducing fat storage.
  20. Eat foods high in essential fats like cold water fish, raw seeds and nuts. Essential fats oxidize (burn) stored body fat.
  21. Eliminate trans-fats and processed, refined vegetable oils. Denatured and rancid fats interfere with cell membrane function slowing metabolic activity. Eliminate all deep-fried foods.
  22. Reduce sugar! Sugar triggers insulin production increasing fat storage and slowing down the metabolism and the immune system.
  23. Eliminate stimulants. Stimulants stress the adrenal glands contributing to chronically high levels of cortisol, which is a hormone that increases fat storage in many people.
  24. Stay away from artificial sweeteners. Not only are they chemicals with questionable safety, research suggests they interfere with the brain’s hunger signals.
  25. And finally, remember the old saying, ‘eat an apple a day’? Well, it is great advice! Apples contain pectin, a soluble fibre, which helps promote a feeling of fullness.

Above all, remember that the purpose of eating is to provide the body with molecular building blocks and energy (aka to NOURISH your body). Good nutritious foods provide the body with the appropriate tools it needs to be healthy and thrive. On the other hand, poor food choices lead to empty-calorie-weight-gain along with countless of other health concerns. So next time you sit down for a meal remember the purpose of eating along with the tips provided above.