You can reduce your daily calorie load significantly and also boost your metabolism at the same time if you limit your drinks to water, diet soda and green tea (a formidable metabolism booster)
2) Eat fat to burn fat
Fats have anti-inflammatory, analgesic, anti-carcinogenic and anti-catabolic compounds. Try to consume 20-30% of your calorific needs from fats and keep your fats at a ratio of 1:1:1 Polys/Monos/Sats. Avoid trans fats and hydrogenated fats. Polyunsaturated fat (safflower, sesame, soy, corn and sunflower-seed oils, nuts and seeds) Monounsaturated fat (olive, canola and peanut oils, avocados) Saturated fat (animal fat).
3) Eat little & often and avoid big meals
Eating often will ensure your body is always getting the macronutrients and micronutrients it needs, this will speed up your metabolism and keep you healthy. You should be eating 6-8 small meals per day
4) Never starve yourself
If you starve yourself your body will breakdown muscles for fuel and maintenance, less muscle results in less calories burned, your body will go into survival mode to conserve energy supplies (fat), your metabolism will slow down until you cave in mentally, and you end up gaining more fat than you had in the first place. Aim for 500 Kcal deficit each day.
5) Watch your carbohydrates
Try to consume most of your carbohydrates around training times. Keep your daily carbohydrates from fibrous vegetables and whole grain sources. Avoid sugars and starchy carbohydrates like biscuits, cakes, chocolate.
6) Exercise regularly
Exercise burns calories – not only during exercise, but also after. More muscle mass means more calories burned, so it might be worth taking up a weight lifting program.
7) Set yourself realistic goals
Setting yourself realistic goals can be a great way to motivate you and keep you going. Aiming for 1-2 lb of fat loss per week is a good figure.
8) Water & Hydration
Dehydration impairs intensity, strength and endurance. Water helps cleanse the blood of toxins released during the breakdown of fat cells. Keep well hydrated, try to consume at least 2.5 litres of water each day.
9) Eat protein with every meal
Try to get a good source of protein with each meal. Protein burns more calories when being metabolised and helps maintain muscle mass. Save slow releasing proteins (casein) for periods of long fasting e.g, sleep, and quick releasing proteins (whey) around training times.
10) Supplement your diet and training
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