Often we need to kick start Weight Loss, you may have changed your eating habits and incorporate a regular fitness program, but find the pounds aren’t shifting, Don’t give up. Making a few changes will help accelerate Weight Loss Losing weight and getting a “summer body” is usually on the mind of many Britons.
STRENGTH TRAINING - Every pound of muscle burns roughly six calories per day at rest, That’s about three times as many calories as a pound of fat, which burns roughly two calories per day. After a strength-training session, your metabolism stays elevated through a process called excess post exercise oxygen consumption (EPOC) More commonly know as the (After Burn Effect)
As we age, we lose muscle mass, so strength training is essential for maintaining it—and a healthy metabolism.
Research shows that starting as early as age 30, the body begins to slowly lose muscle mass, with women losing up to 15 percent of their total-body muscle per decade by age 50. Apart from declines in strength, that declining muscle mass comes with a declining metabolism, This decline in metabolic rate is actually one driving factor of the weight that women generally tend to put on after we naturally hit our peak muscle levels in our 20s,
However, through a targeted TOTAL BODY STRENGTH TRAINING Program it’s possible to not only prevent muscle loss, but actually increase your muscle mass (and keep your metabolism up) and shift those stubborn pounds throughout your life.
SNACK MORE - Eating little and often. Snacking is a good way for keeping the metabolism fired up and for losing weight .
Snack on healthy foods such as almonds and Brazil nuts, seeds, citrus fruits, apples and peanut butter
EAT MORE WATER BASED FOODS - Cucumbers, Tomato, Lettuce, Soups and Fruit will help maximise results. These foods are significantly lower in calories and fat.
EAT BEFORE EATING - If you eat a small meal or snacks beforehand, you will be less likely to over indulge at your main meal, helping to curb the appetite.
EAT FIBRE RICH FOODS - fibre rich foods, help you fill up quicker so you end up eating less of the calorie dense foods. Eat them first.
DRINK MORE WATER - Depend on water to quench your thirst and stay hydrated. Also chose water to drink before your meals and throughout.
AVOID PROCESSED FOODS - Calorie dense and hidden with sugars and fats and contain artificial ingredients, are usually stored as fat in the body. Processed foods are bad. They are a major contributor to obesity and illness around the world.
EXERCISE MORE - Incorporate exercise to increase heart rate. Heart rate increases during exercise. The harder you exercise, the more your heart rate will increase. When you work out in your fat-burning heart rate zone, the idea is that your body taps into fat stores for energy instead of using basic sugars and carbohydrates. add 45-60 min exercise 3-5 times per week. Fast walking, jogging, cycling swimming or try a fitness class.
