Eating foods labelled ‘low fat’ means you’re choosing foods that have removed the healthy, appetite suppressing fats which are generally replaced by sugars or artificial flavours. This will cause you to get hungry sooner, eventually slowing your metabolism as it continually slips into starvation mode. Likewise when you eat again, you will eat MORE and more frequently to try to quench that raving appetite, but your body won’t be able to burn the calories as quickly as your metabolism as dipped, therefore storing the calories as fat.
HOT TIP – Stop choosing low fat options and always choose natural, full fat, healthy options that nourish your body instead.
High intense bouts of interval training mean you get fast results in less time due to the intensity of your quick rounds. The trick is differing the speeds of your movements at varying intensities from jump rope to sit ups, to box jumps to lunges. And when you finish your HIIT workout, your resting metabolic rate will increase for the next 24 hours so you will keep on burning that fat. Ya!
3. Lift weights
Resistance training can burn up calories up to 39 hours post your workout session. Its called the after burn affect. Think about it, you can lose weight sitting on your behind watching TV after a training session. Sounds too good to be true!
4. Eat Fat
Yes, you read that right. This vital macronutrient has the least affect on your insulin response compared to carbohydrates and protein, and it fills you up, reducing hunger meaning you will eat less throughout the day.
And the more fat and less carbs you eat, the more fat adapted you become. That is, your body learns how to USE fat for energy via production of ketones, and the body LOVES ketones as a fuel source. And if all of that wasn’t enough, fat also helps you to remove toxins from your body.
HOT TIP – Don’t deprive your body of healthy fats like avocado, coconut oil, nuts and grass-fed butter.
5. Cut Carbs
Eating refined carbs like pasta, bread and pizza spikes insulin which tells the body to hold on to fat and can eventually lead to insulin resistance, weight gain, inflammation, diabetes and leptin resistance – all which leads to more over eating!
Reducing carbs will help to increase your sensitivity to insulin so you can better control your appetite and your hormones, and therefore your weight.
6. Increase Protein
Not only does protein help to curb your appetite, but it also increases your metabolism so you burn calories more quickly. It will also help you to gain muscle mass which also helps to increase fat burning. Focus on eating clean proteins like free range chicken and eggs, grass-fed beef and wild fish.
7. Reduce Stress
Stress causes the body to switch into fight or flight mode which releases hormones that send the message to the body to get energy FAST so you can flee whatever stress is apparent in your mind or world (i.e. you are confronted by a vicious tiger, expensive bills stack up, your boss is painful, your husband gives you grief), which increases your urge to eat refined carbs and shuts off the fat burning process.
High stress hormone in your body means you also decrease testosterone over time, that in turn decreases muscle mass. So you eat more AND struggle to put on muscle. Boo!
HOT TIP – Give yourself a few minutes to deep breathe to help you reconnect with the world around you, allowing your body to slip back into the rest and digest (and fat burn) mode.
Want some advice on types of training to get your body in prime fat burning mode? Speak to one of the IHPC expert personal coaches about it today!