1. Do not skip meals
DO NOT SKIP MEALS!! This is the very first rule to loose body fats. Why? It is a simple reason. When you skip meals, you are triggering your body to response against STARVATION. Yup, you heard me, starvation. Our body like a machine will adapt to any environment easily. To make sure our existence, our body will lower down our body metabolism to sustain the muscles and any living tissues in our body. By having a low body meta, you will definitely consume more calories way above your maintenance rate whenever you deciding to stop dieting. This will cause storage of even more fats. So, by practicing skipping meals diet, you will lose maybe a couple of Kgs but gain back 5Kgs when you return to your normal diet. Besides lowering your body metabolism, your body will store more fats and breakdown expensive-to-maintain muscles . Muscles are our only way to increase body metabolism. This is why usually guys have higher body metabolism than girls.Catabolism of muscles generally leads to lower body metabolism.
2. Eat 5-6 meals a day with small portion
You might be wondering why should i eat so much? When i eat so much, i will put up a couple of pounds instead loosing fats. Well, simple reason that is when you are constantly providing your body with fuel, your body will work at its peak knowing that fuel supple will be coming every 2-3 hrs.By eating small portion too, you can avoid insulin spike and overeating which alot people do. Overeating will cause storage of excess fuel as fats in adipose tissues. By eating alot, insulin spike will increase transfer of nutrients into body as this is insulin's functions. So imagine eating McDonald's coke with french fries. Yummy doesnt it? Your brain will be satisfied and your ADIPOSE tissues will also be very happy absorbing all the fats from french fries after insulin spike by coke.
3. Eating fruits 15 minutes before meal.
Have you heard of fruits like apple can help people to loose weight? Apple with its low calories , roughly 80 calories in an apple with 50% of its carbohydrate consisting of fructose and glucose. Due to low glucose level and high fructose, apple has a low Glycemic Index around 18. You might be thinking, eating fruits only will cut off the inches from my waist. Well, everything in moderation. Fructose is metabolize differently as glucose. It has a different pathway to undergo where only liver can utilize it and convert it to liver glycogen while muscles will not be able to use fructose as it fuel. A good example here is when you are filling a vase with water. It will overflow when it is full rite? This too goes with fructose, excess of fructose when liver glycogen is full will be converted to simple yummy FATS. Eating a little fruit before meal will stabilize your blood glucose level and suppress your appetite. We feel hungry when our glucose level is low or when our storage glycogen in liver is depleted.
4. Exercise regularly.
Exercising is the main way to increase your body metabolism and also burn the calories consumed in earlier of the day. Besides that, it can reduce our guilt by overeating . There are aerobic exercises and also weight resistance exercise. Well, to you girls out there, carrying or lifting weights will not get you to be like arnold so easily. Our body will gain only 5-10 pounds of muscle yearly even with good genetics. Unless you are on steroids which is against the rule here. By doing resistance exercise, you can build more muscle which increase your BMR (basal metabolism rate) and also firming up the flabby arms. And for guys, resistance exercise should be a must for us, it helps us to build tougher frame and also raise the production of testosterone for our reproduction purposes. Aerobics exercise are incorporated to burn extra calories and also to strengthen our cardiovascular system. In a study, exercising regularly prevents muscle breakdown compared to people who have sedentary lifestyle.
5. Eating more fibrous vegetables
Son, eat your vegetables! Familiar ? Well, you should thank your mum for that. Fibrous vegetables are complex carbohydrate and are high in fibres including vitamins and minerals. Our body will have a hard time digesting this fuel supple and this can help us to stay full for a longer period. Besides that, fibrous vegetables are low in calories. For example, a long carrot has only approx 40 calories and tomatoes has calories around there too. Imagine a big bowl of salad consisting of 2-3 tomatoes, cucumber, some egg whites, some tuna and carrot. It might not even added up to 300 calories without topings. Compare it to the good old favourite Spicy Chicken McDeluxe containing 1.2k calories in 1 set.
6. Drink water, H20
Water a NECESSITY for our body homeostasis and one thing many do not know that, without water, you cannot burn fats. Surprise! In the oxidation of fatty acid, water is needed to convert trans-enoyl-CoA to 3-hydroxylacyl-CoA. Interesting. Besides helping you to loose some inches off your belly, drinking water can help cool down our body temperature and its benefits are many to our body. This is why our body composition consist of 70% water.
7. Bye Bye fatty food.
There are few types of fats , saturated fatty acids, unsaturated fatty acids which can be split to monunsaturated fatty acids and polyunsaturated fatty acids. Ever heard of trans-fat?? Dont ever go near to trans-fat, it can causes atherosclerosis and it is difficult to burn away due to the stacks formation of trans-fat. Saturated fatty acids for example animal fats should not be avoided too due to it needs in producing hormones (steroids like testosterone). Poly unsaturated fatty acids is label as healthy fats and should not be avoided. You will be surprise as it will help to regulate fats in your body.
8. Fish oil supplements
Fish oil! A good supplements nevertheless it helps to reduce body fats besides bringing benefits to your brain.It has many benefits in cardiovascular health, better brain function and memory , and many more! Fish oil consisting of EPA and DHA as a type of omega 3 fatty acids. It help to regulate fat in our body. According to research, people who take fish oil has lower level of leptin and also body fat %.
9. Intake of fish at least 2-3 times a week
Fish having high in omega 3 fatty acids are good . Studies shown that people who take fish naturally have a lower body fat % and lower leptin level in their body. Leptin level is proportional to the body fat as it is produced mainly by the adipose tissue. Why do eskimos despite eating fishes high with fats are having lesser % of body fats than urban area ?
10. The power of mind
Our Mind too play an important role. Without a determined mind, one can never achieve anything. When you really want something, you will go to a extend to get it right? If your mind is set to loosing body fats, you will exercise and eat cleanly despite the horrible taste of clean foods. If your mind is easily shaken, you will loose the capability to resist from any temptation.
In conclusion, i hope this 10 tips to loose body fats will help you to reach your goals. Stay tuned for more tricks, tips and methods include diet plans and also some recipe. Thanks
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