Losing weight is a huge endeavour and it’s understandable for anyone hoping to slim down to go back to the basics.
Eating healthy, exercising and sleeping well are no-brainers but they’re cardinal rules of weight loss for a reason. If you’re looking to build a consistent routine, slimming expert Donia Hilal has spoken to Holland & Barrett about 10 easy ways to burn fat, as reported by Wales Online.
Specialising in weight management, Donia is a nutritionist with a Bsc in Nutrition and is a Registered Associate Nutritionist and Certification who says there are “easy and quick” ways to tone up.
“Burning fat can be a real challenge. Whether it is in an attempt to improve your health or to get the look you are after, burning fat and toning up may well require changes to both your exercise routine and your diet,” said Donia.
“Luckily, there are some easy and quick ways in which you can burn fat.”
Keeping fit with strength training is a big component of health nevertheless weight loss. This can mean lifting weights or and using your body weight to complete squats, push ups, and planks.
It could be even more worthwhile to train this way as studies have shown that strength training is more effective than aerobic exercise alone when it comes to fat loss.
Eat more protein
According to some studies, eating more protein can also help target belly fat.
Food like lean meat, seafood, eggs, and dairy products are all protein-packed foods that keep you feeling full for longer, and in doing so, decrease your appetite and reduce your calorie intake.
You don’t have to rely on animal products either. Some good plant-based options for protein include lentils, tofu and chickpeas.
Get your eight hours of sleep a night
We all know that a good night’s rest is a crucial part of healthy living, but when it comes to weight loss, sleep deprivation can contribute to an increased appetite and changes in hormones which cause you to become hungry and give you a higher risk of obesity.
Try to get at least seven hours of sleep each night and try some natural sleep remedies such as lavender, valerian and chamomile.
Increase your soluble fibre intake
Another way to stay full is getting your fibre intake up and that can be helped along with soluble fibre. This type of fibre helps absorb water and forms a gel, which in turn helps slow down food passing through your digestive system.
Short for High Intensity Interval Training, HIIT is a type of high energy fat burning workout, which combines high intensity bursts of exercise with short periods of rest.
This keeps your heart rate up and burns more calories in a short period of time, compared to other forms of cardio – perfect if you are busy. Beginners should try PE with Joe on YouTube where fitness guru Joe Wicks leads you through live HIIT workouts each day.
Cut down on sugar
As delicious as they are, food that is high in sugar is often high in calories. What’s more, they won’t fill you up, meaning you will need to eat more of them to satisfy your sweet tooth. For a healthier option, swap sweets and chocolate for low calorie, naturally sweet foods such as dates, figs and pears or sugar free snacks.
Start your day with exercise
Hitting your workout in the morning can help you to lose 20 per cent more fat than exercising after you have your breakfast, according to some studies. Start your day with exercise and then follow up with a protein rich breakfast such as Greek yogurt, eggs or porridge, for a fat-burning start to the day.
Eat more slowly
Eating too quickly can lead to overeating. Slow yourself down by “mindfully” eating and concentrating on chewing each mouthful before you swallow. You sometimes still feel hungry straight after eating, so try to wait 20 minutes before you grab more food and see if you still want to eat more.
Reduce your portion sizes
Changing the size of your portions will help you to consume less calories.
An easy way to do this is to eat from a smaller plate. We always feel the need to fill all the space available on our plates and so a smaller plate will help to reduce the amount of food you consume.
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Beer, alcopops and wine have some of the highest calorie content, so swap these for clear spirits such as gin or vodka and drink these with a diet mixer.
Try to have at least a couple of days a week which are alcohol free to save extra calories on these days.
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