Spicing up your food can help with your weight/fat loss goals by raising your body’s temperature which increases calorie burning. Capsaicin is the main compound found in hot peppers which give you that burning sensation when eaten them.
A 2012 study by Mary jon Ludy concluded that each participant that ate 1-3. 5 grammes enhanced their heat production and increased fat oxidation (fat burning).If you can’t take the heat try adding a bit of ginger to your tea or a bit of paprika in your chicken to give it a bit of kick.
Also the spicier your food the less you will eat and probably more water you will consume. If you’re trying to cap your daily intake this may help.
Next meal that you cook, try and spice up your life!
Have Protein for breakfast! Everyone thinks I’m crazy for saying this but having chicken, lean beef, steak or other protein sources for breakfast is much more beneficial to your fat loss goals than having cereals which are wrapped up in undercover sugars:
1. Protein reduces insulin spikes which stop you from craving sugars.
2. It can regulate your blood sugar levels after 6-8hrs of no food intake
3. Protein releases a gut hormone by the name of peptide to send nerve signals to your brain to let your body believe it is full. This obviously helps you from snacking and curbs your appetite.
4. There is scientific proof when a high protein breakfast is added to your diet it makes you consume fewer calories in a day. This will benefit your weight/fat loss goals
Try having Protein for breakfast and all main meals in a day and see how it affects your sugar cravings. Remember breakfast is the most important meal of the day…do not go without it if you want to reach your goals.
Drink high-quality H20 aka Water!
Water is essential for your fat loss goals as it has NO calories. So you can drink away and not add any unnecessary calories to your body…great right? Water suppresses your appetite to make you feel fuller so when you have sugar cravings or feel like you want to eat more it always best to have a glass of water first. In saying this, it can also be a sign of dehydration.
Water is very important in keeping your bodily functions in tact. It helps the kidneys remove waste products and toxins from your body, helps your liver to break down fatty acids and helps your heart transport oxygenated blood around your body. Reduction in your water intake would slow this down. Each person should have a minimum of 2 litres of water a day this will vary depending on training goals and activeness in a day. For those that find water boring cut up some of your favourite fruits or veg for flavour and add it to your flask/bottle.
Lastly, continued intake of water will reduce the water retention in your body so the bloat around your stomach and face will go down and reveal that hidden six pack and chiselled face…..so start upping your water intake as summer is nearly here!
Eat FAT to BURN fat!
You’re probably thinking what the……! Beyond popular belief, not everything food related that is called fats is bad for you. The fact you have taken fat out of your diet is probably why your progress is stagnant. Good fats are an essential part of a healthy diet and keep your hair,nails and skin in good condition.
Good fats have a major role to play especially when you’re trying to reduce body fat. Firstly, eating more good fats reduces your carb intake. This lowers your insulin level which helps regulate your blood sugar and inhibits glucose (a simple sugar converted from ingested foods which are then used as energy in the body). This allows your body to use the fat cells from your fat stores as an energy source (stomach, legs, arms) whilst being physically active. This will then aid in fat loss. Eating good fats helps you control your appetite by releasing hormones (CKK & PPY) in the body and regulating your leptin (responsible for regulating energy intake and expenditure. Appetite vs metabolism response) Not eating huge portions or snacking will also aid in fat loss.
Good fats are – omega 3′s, coconut oil, flaxseeds, fish (salmon, tuna), avocado, eggs to name a few.
Bad fats – microwave foods, fast foods, trans fats, highly saturated fats, sugary foods, oily foods. Bare in mind although good fats are beneficial to your diet do not over do it on your portions as it has been part of a balanced diet. My suggestion is to come off these low-fat diets if you want to have a toned figure, lose body fat and improve your overall health.