Do you know that in pre-historic times, getting food every day was not guaranteed? Whenever an abundance of food, for instance animal hunted down, an orchard of fruit, was found, the body stored the extra calories as fat; especially in the abdominal region. This was done to be used during the times of starvation.
These days, however, if you feel like you have got extra calories at your bellies or thighs you’re definitely not imagining things. To tell you the truth, these are stored fat in your body. Until there is acute deficiency, the stored fat cannot be broken down. And bellies or thighs are those areas where you store fat due to your:
- Lifestyle as well as
- Other factors
Your body tends to make friends with them to keep you alive and safe.
But, the only challenge that lies in front of you now is getting rid of that extra fat.
You must have heard about those fat-burning gimmicks such as working out in the fat-burning zone, spot reduction and food or supplements that supposedly burn fat?
But, you should know how your body uses calories for your body fuel, so that you can make a difference in how you approach in your weight-loss program.
Keep your Body Moving!
It’s important to plan your workout time. But don’t keep yourself restricted for those workout timings.
Find ways to move every day:
Go into some activity whenever you get a chance
Don’t use the elevator of your office building or residential complex.
Instead, take the stairs.
Walking or biking may help you take care of your errands.
Set timer in your computer calendar or your smart-phone to take mini-breaks in between your work-schedule.
Lift Weights to Burn Calories
Did you know that the muscles in your body are directly related to the number of calories you burn? Therefore, lift weights, build muscles and burn those extra calories.
Do High and Low-Intensity Exercise
High-Intensity exercise, which includes sprinting, swimming, jumping jacks, push-ups and many more undoubtedly, burns calories.
In that case, why should some low-intensity exercises inclusive of walking daily t lag behind in reducing those extra kilos?
Try to Stay Hydrated all-throughout the Day
It’s very important to stay hydrated always. But it’s even more important when you are trying to build a leaner physique. Drinking enough water helps you eat less and avoid cravings.
Not just that!
Drinking enough water will help you manage those of your extra-kilos
Each one of you women, should drink at least 2.7 litres of water every day.
Each one of you men, should drink at least 3.7 litres of water every day.
On an average, almost about 20% of water intake should come from food that you eat and rest of the 80% should come from drinks.
Eat Right… Eat Smart
When hunger starts kicking in, make food choices that maximize your fitness goals. The food that you eat should help you lose your fat and stay energized throughout the day.
Eat Whole Foods:
Make food choices that are packed with good nutrients and contain more fiber and makes you feel full for a longer period of time.
Keep your carbs and calories balanced
45-65% of your daily calories come from carbs included in your diet. Ensure that your carbs come from healthy sources inclusive of fruits, vegetables, whole grains, milk, yoghurt, nuts and seeds.
Don’t keep yourself starving
Eating too little deprives your body of the nutrients it needs to stay healthy. Remember eating little or keeping your starving will burn fewer calories. Therefore, instead of starving eat healthy food and keep yourself energized.
Power up with Protein (Especially during breakfast)
Protein gives you long-lasting energy, so having protein in the morning makes you feel less likely to have cravings, rest of the day. Therefore, include protein-rich eggs, yoghurt, nuts or oatmeal with milk as your breakfast food options.
Always eat before you Workout
Your body needs fuel before your workout, Therefore, you needs to have a healthy snack 45 minutes to an hour before working out. Therefore, go for food which has a good balance between carbs and proteins. Something that; includes berries, a smoothie, a banana along with nut butter.
Eat small, but eat healthy and frequently, throughout the day. This may make you feel more satisfied and will keep your metabolism up. Therefore, in stead of eating large meals a day; eat high-protein snacks or smaller portions of fruits and veggies every three hours a day.
Go ahead! Plan for an occasional cheat, by choosing your favourite treat with an intense flavor to satisfy your cravings.
Either Drink Coffee or Green Tea
Coffee and green tea are full of healthy antioxidants and phytochemicals, which you’re your metabolism a natural boost and supports your cardiovascular and brain function.
Focus on the Power of Supplements
It’s difficult to get everything you need to support your optimal energy levels. Therefore with right amount of supplements designed to kick your metabolism into full gear, you can re-inforce your fitness goals.