So you’ve tried dozens of strategies from supplements to weight loss diets to good old-fashioned running. Some or all of these methods may have worked to help you shed pounds. But how do you maximize your efforts and get the best results? Simple things like adjusting how much carbs to fats you take in your meals, drinking coffee at the right time, not taking carbs at the wrong time and other strategies will do you more good than some of the trendy weight loss fads that come and go.
Replace grains with eggs for breakfast. Or whatever proteins you prefer. There is enough evidence to show that eggs for breakfast will actually keep you fuller and less likely to snack during the day. You’ll be able to sustain a caloric deficit to help you lose weight.
Coffee gets a bad rap. But the antioxidants of a quality cup of black java are a bonus over the metabolism-boosting capabilities of caffeine. Just skip the sugar. Coffee promotes lipolysis (fat burning) so ideally get your caffeine shot before workout. You’ll get a shot of energy and also work off all the fats coffee breaks down into your bloodstream.
Several Japanese studies have shown a cuppa or two of green tea a day keeps fat away too. Catechins and caffeine in green tea work together as a sort of fat-hacking Hulk.
A proven regime for burning more body fat in less time is HIIT. HIIT involves alternating between super-intense and low intensity exercises. A study showed 40 minutes of HIIT burns just as many calories as 30 minutes to an hour of low intensity exercises. But HIIT improves glucose tolerance, which means better heart health and chances of diseases linked with glucose intolerance.
It’s recommended that you combine HIIT with steady state cardio for best results. This is because HIIT burns adipose tissue and sends triglycerides into the bloodstream. Steady State cardio then burns these fatty acids floating around and it’s an efficient cleanup. Just like caffeine and exercise.
Avoid carbs at breakfast, but don’t cut it out entirely. You need fuel for exercise. You want insulin to work steadily through the day to burn calories and fuel muscle recovery when you’re not working out. This means taking carbs around your workout. Low-mid GI carbs an hour before training is good. High-GI carbs about 15 minutes before workout is good too. You could also take about 50 grams of a pure-carb drink during your workout.
Take carbs for recovery, about an hour after workout. Take none to little carbs for the rest of the day, and you’ll limit fat gain.
In other words, don’t go for easy exercises. A workout that your body actually feels will pay off. When you’re breathing harder, you’re burning more calories. Deadlifts are harder on the body than back extensions. Squats are tougher than leg presses. No prizes for guessing which exercise burn more calories.
Fructose doesn’t spike your blood sugar like refined sugar does. That doesn’t mean it’s “safe” in large quantities. Too much of sodas or sweets with high-fructose corn syrup or “low GI, natural” agave syrup will throw your metabolism out of whack.
Only the liver can process fructose, and only to an extent. Beyond that, It’s hard to overeat fruits but it’s easy to overdose on sweets with “natural” agave nectar. In the long term, this could mean fat accumulation around organs and heart diseases.
Both carbs and fats provide energy. Keep how much protein you consume constant, and adjust fats and carbs for a high carb-low fat or a low carb-high fat diet. In other words, keep the proportions of fat to carbs inversely related. You don’t want too much energy in one meal.
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