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Top 20 Fatburning Tips

February 11th, 2013 by Elly McGuinness from Natural Balance Health and Fitness
  1. Eat regular meals and snacks – 3 meals + 2 snacks every day. Aim to eat every 3-4 hours to keep your metabolism working well
  2. Breakfast like a King/Queen (eat most)
  3. Eat largely whole, natural food, like what the cavemen used to eat. This includes meat, seafood, fruit, vegetables, nuts and seeds. Eat small amounts of legumes and grains (the caveman did not eat these, and our body systems have not changed enough since this era to digest the types of ‘food’ we attempt to consume these days. Cut out that processed food!! If it comes from a can or a packet it’s probably not ‘whole food’
  4. Apply the 80/20 rule: eat the right things 80% of the time, and don’t sweat it the other 20%….this means 8/10 of your meals need to be awesome healthy ones! If you clear your body of crap and get your metabolism pumping, it should be able to process the odd bit of less than perfect food (e.g. when you go out for a meal, or to someone elses house!) without too much trouble
  5. Eat as much organic food as possible. Non organic vegetables and fruit have been sprayed with copious herbicides, insecticides, and fungicides as well as fertilisers full of chemicals have been used in the soil they’ve been grown in. Non-whole foods have had artificial sweeteners, flavours, additives, preservatives etc added to make them addictive, to smell and taste good, and to last a lot longer. You would be disgusted if you knew where some of these chemicals come from and how many of the others are created in laboratories. All of them clog up your system and slow down your metabolism, making it harder to lose weight. Growing your own veges and fruit without the use of sprays etc can go a long way in increasing your organic food intake.
  6. Closely related to tips 3 & 5, if there’s more than 1 ingredient on a can or packet that you don’t recognise, don’t eat it (try to make something yourself with ingredients you do recognise). If you see ‘numbers’ on the ingredients, these are not food! They are chemicals that were made in a factory!
  7. Eat protein, fat and carbohydrate with every meal and snack. These, along with water, are the macronutrients our bodies require. Some foods fit into more than one category. Examples of good protein-containing foods include eggs, lean meat, dairy (careful here; not too much. Cottage cheese and natural, unsweetened yoghurt are good options), fish, nuts, seeds, tofu, soybeans, kidney beans, lentils, chickpeas, and quinoa. Examples of good fat-containing foods are eggs, lean meat, dairy, fish, nuts, seeds, tofu, avocado, olive oil, coconut oil, flaxseed oil, pumpkinseed oil, etc. Examples of good carbohydrate sources include tofu, soybeans, kidney beans, lentils, chickpeas, quinoa, oats, fruit and vegetables.
  8. Ensure half or more of your plate is filled with vegetables or salad. Then add a fist size serving of protein or a fist size serving of grain/legumes. If you don’t have meat on your plate, make sure you add some nuts, seeds, avocado, oil, or a little cheese
  9. Drink water, and plenty of it! At least 70% of your body consists of water and if you don’t replace the water that’s in there, your body will end up like a stagnant, smelly pond! To work out how much you need, take your bodyweight and divide by 0.024, then divide by 1000 to get the value in litres. e.g 80kg/0.024/1000 = 3.3 litres per day. Preferably invest in a water filter, as tap water contains fluoride and chlorine. Herbal tea can count towards your daily water intake
  10. Drink 1-2 glasses of water with a squeeze of lemon in the morning to help flush toxins out. Lemon is very alkaline and low in sugar, so it can be good to balance out the acidity of other food.
  11. Sprinkle lecithin granules on your food (e.g. cereal, salad or yoghurt – they will melt if you put them on hot food and won’t taste too good). They contain essential fatty acids that support brain and liver function and an ingredient called Phosphatidyl Choline, which helps to break down fat deposits in the body. Lecithin granules are derived from egg yolk or soybeans. You can also get lecithin in liquid and capsule form.
  12. Exercise! The more you move, the more you can eat without putting on weight! In a basic sense, you need to eat less calories than you are burning, in order to lose weight. In general, do something that you enjoy enough to repeat again and again (so that you get a result!)
  13. Incorporate weight training into your exercise regime. The more muscle you build, the more fat you will burn at rest without having to do anything! This could be weight training at the gym, or it could be the likes of push ups, squats, lunges, and chin ups (or similar) at home or at the park. Aim for 30 minutes 2 x per week
  14. Incorporate some high intensity (short burst) exercise into your regime. Sprint (on a bike, while running, or while swimming), jump, skip or leap – just do stuff that gets your heart rate extremely elevated for 10-15 seconds. Recover for a minute or 2, and then repeat. Complete 3-10 repetitions, depending on your fitness (start with 1, and build up from there!)
  15. Cut down on starchy vegetables, which are high in sugar (e.g. carrots, potatoes, kumara, yams, parsnips, pumpkin). Eat as many green leafy vegetables as possible – these are incredibly high in nutrients and incredibly low in calories (e.g. spinach, silverbeet, lettuce, sprouts, broccoli, courgettes…..)
  16. Get plenty of sleep – most people need 7-9 hours of un-interrupted sleep. If you are unable to get this (e.g. mums), supplement with an afternoon nap. Go to bed at the same time each evening and wake up at the same time each morning. Your body and metabolism like routine!! Your body goes through a physical repair phase when you sleep, which is essential to help your body function optimally
  17. Try an elimination diet: cut out wheat for an entire month and see how you feel, and how your body responds. There are plenty of alternatives to wheat. Be careful, wheat is in a lot of food (check the packet ingredients)
  18. Think positively – imagine the size that you want to be; perhaps have a photo of yourself from when you were a size you were happy with and look at it every day. Focus on what you do want, not on what you don’t want
  19. Ensure you have the support of friends and family – this will go a LONG way towards your success. It is not helpful if your family brings home unhealthy takeaways or put a lot of junk food in the cupboard. Encourage them to be healthy too, and your quest will be a lot easier!
  20. Cut out fruit juices and fizzy drinks completely. They are loaded with sugar, and are what we call ‘empty’ calories as they don’t give us any nutrition. They will easily put your calorie intake above and beyond what it should be. Avoid diet versions too as they seem to make people put on just as much weight – this could be because the body thinks it’s getting nutrition and then no nutrition arrives…..or it could be the sheer amount of chemicals clogging up your system and slowing the body’s processes down

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