1. Consume 5-6 Meals per day!
Food's consumption involves digestion of foods and absorption of nutrients (proteins,carbohydrates and fats). Digestion and absorption require energy to occur.
So, food consumption leads the body to spend energy to support digestion and absorption processes. The increased frequency of food intake throughout the day will boost your body's metabolism for the following 2 main reasons:
Your body will be forced to increase the daily energy expenditure because of the frequent activation of digestion and absorption processes induced by the repeated food intake throughout the day.Eating frequently is perceived by the body as a sign of energy/food abundance.
Because of this, the body will increase energy expenditure (increased metabolic rate) since there's no need for such frequent calories intake to be stored as energy depots (such as fats in the adipose fat tissue); which happens during starvation states (occurring during periods of food deprivation).
Remember high levels of thyroid hormones increase metabolism, low levels of thyroid hormones depress metabolism leading to fat gain!
If you pay attention, fat people are usually those who split their daily food intake into no more than 2-3 meals! Such meal frequency puts the body into a starvation/food deprivation state, so the body replies by decreasing the metabolism through the lowering of thyroid hormones!
The increased daily food intake frequency is one of the easiest and most natural weapons we have in our hands to manipulate and enhance thyroid hormones secretion and thus to increase the body's metabolism!
2. Consume Protein-Rich Food Sources At Each Meal To Boost Your Metabolism!
For every one of your daily meals make sure you include foods that contain high quality proteins (poulry, eggs,protein powders,red meat,fish) if your goal is to increase your metabolsim!
Make Sure You Include High Quality Proteins if Your Goal Is Increased Metabolism.
Proteins have the highest T.I.D. among all the other nutrients (carbohydrates and fats). T.I.D. stands for Thermogenesis Induced by the Diet.
As you can see protein consumption raises the body's energy expenditure more than other nutrients. This explains why it is important to introduce them in each of the daily meals if the desired goal is to increase the body's metabolsim which ultimately represents the key factor for a guaranteed fat loss.
In fact the best and most effective diets for dramatic fat loss are those involving high protein intakes!
3. Eat Carbohydrates With A Low Glycemic Index!
Glycemic Index (GI) is the rate at which a carbohydrate contained in a food is converted into glucose (simple sugar) and enters into the bloodstream.
So, the higher the GI of a carbohydrates the faster it enters the bloodstream, the lower its GI the slower it enters the bloodstream
Carbohydrates trigger insulin secretion. The faster a carbohydrate enters into the bloodstream the higher the insulin secretion.
Insulin is an anabolic hormone. As such it's also responsible for the growth of the adipose tissue (fat gain) through an increased conversion of carbohydrates into fats
So, the lower the glycemic index of a food, the lower the insulin secretion and the less likely the tendency of a carbohydrate to be converted into fats
Also, low GI foods have been shown to trigger a longer lasting satiety feeling after a meal which blunts the tendency to crave for sugars between the meals
Furthermore, low GI foods decrease the calorie intake on the following meal! This is a valuable aspect since it will allow you to successfully stick to a calorie restricted diet for longer periods of time without starving
Instead, high glycemic index foods (e.g.:white bread, white pasta,rice,puffed. corn, carrots etc.) are responsible for a shorter satiety feeling and excessive food intake on the following meal.
These are the main reasons why people consuming high glycemic index foods while on a calorie restricted diet cannot stick to it for longer periods of time and thus fail to lose fat permanently
Switch your carbohydrate food sources toward low GI foods if you want to successfully stay on a fat loss diet for longer periods!
4. Limit The Consumption Of Fructose-Rich Foods To The Morning!
Fructose is a simple sugar that is contained in fruits!
It's a controversial type of sugar - since being a simple sugar one would think it enters the bloodstream at a faster rate, and therefore should trigger a higher insulin secretion which would ultimately promote fat gain!
Fructose Is A Controversial Type Of Sugar. Instead fructose, although a simple sugar, has a very weak tendency to stimulate insulin secretion because of its low glycemic Index (GI).
For this reason fructose has been speculated to be a diet-friendly sugar since it doesn't stimulate the secretion of high insulin levels, and as such wouldn't promote fat gain!
The best time to consume fructose, while avoiding it being converted into fats, is in the morning.
This is because during the overnight sleep, your liver glycogen depots get depleted (consumed) in order to feed and meet the energy needs of your brain with simple sugars. During Overnight Sleep Your Liver, glycogen Depots Are Depleted.
Remember: The brain needs sugars to live, and if you don't supply your body with sugars for several hours (just like it happens while you sleep), the sugars for your brain are provided from the liver glycogen!
So upon rising in the morning the liver glycogen depots are almost empty (since your brain ate them) and this is the right and only optimal moment of the day for fructose intake since it will be driven to fulfill the depleted liver glycogen depots and not toward the adipose tissue (fat mass)!
5. Perform High Intensity Weight Training To Lose Fat!
Intensity is a parameter of physical effort determined by Number of reps, Weight used, Rest period between sets.
By manipulating each of these factors intensity will vary accordingly.
A number of reps between 6 and 12, the use of a weight meant to reach muscle failure within such range of reps, and the 60 second rest period between sets are the presuppositions for the highest intensity reachable through the weight training.
High intensity training translates into optimum fat loss for 2 main aspects:
High intensity increases the levels of "Epinephrine" and "Noradrenaline". Epinephrine and Noradrenalin are hormones! These two hormones target specific receptors located on the fat cells that are responsible for fat loss!
High intensity weight training promotes the production of a high quantity of lactic acid. Research has shown that lactic acid increases the secretion of Growth Hormone (GH). Growth Hormone is also one of the most powerful fat loss agents!
So, increase your workout intensity to trim down your fat!
6. Perform Cardio exercise In The Morning On An Empty Stomach!
Cardio exercise is well known for its fat loss properties so people use treadmill and every other cardio equipment mostly for this reason.
Unfortunately, fat loss is more a matter of manipulating hormones favorably rather than merely manipulating calories.
In a few words the fat loss is more related to increasing the secretion of fat loss hormones (such as: Glucagon, Growth hormones Noradrenaline and Epinephrine) and inhibiting the secretion of fat gain hormones (such as: Insulin) than shifting negatively the total daily calorie balance through an increased calorie expenditure (with exercise) and reduced calorie intake (with a calorie restrict diet).
Remember insulin promotes fat gain, boosts glucose utilization and puts a halt to fat use for energy production to sustain physical effort.
After the several hours of overnight sleep and fasting, insulin levels are very low.
So, exercising in the morning on an empty stomach will put the pedal on the metal in terms of fat loss because of this favorable fat loss hormonal environment (more glucagon, less insulin).
Meal consumption triggers insulin levels to raise up, and insulin levels promote sugar utilization while inhibiting fat use for the physical effort.
In a few words: if you do aerobics in another moment of the day rather than on an empty stomach in the morning, you'll be burning calories from sugars and not from fat! So, you'll be burning energy but still remaining fat!
7. Take A Powerful Fat Burner Before Your Cardio Session!
A good fat burner taken on an empty stomach prior to your early morning cardio session will increase and optimize the favorable fat loss hormonal and metabolic cascade induced by exercise.
A good supplement for such purpose would be a combination of synephrine and caffeine.
Synephrine increases the secretion of Noradrenaline which is a powerful fat loss agent.
Caffine destroys chemical agents produced during exercise that normally interfere by slowing down the fat loss process. So caffeine allows the fat loss process induced by Noradrenaline to last longer!
Choose your fat burner in nutritionpro.com.my !
8. Drink Plenty Of Water During The Day To Boost Your Metabolism!
Drinking a high quantity of water not only makes you get rid of subcutaneous water retention but also increases your metabolic rate!
Plenty Of Water Helps Get Rid Of Subcutaneous Water.
In fact, scientific studies show that drinking 17 ounces (approximately 500ml) of water increases the metabolism by 30%!
The increased metabolism was measurable in just as little as 10 minutes after fluid intake and the peak of the body's thermogenic response to fluid intake was 30 to 40 minutes after the fluid intake!
In order to increase your fat loss potential drink 500ml of water in the morning before your cardio session and another 500ml before your weight training.
Make sure your total daily water intake is at least 4 litres a day and not less!
9. Supplement Your Diet With Calcium!
Scientific research found that calcium intake increases fat loss!
In detail, researchers found that supplemental calcium (800mg/day) or high dietary intake of calcium (1200mg/day) promoted a greater fat loss (38-64%) compared to subjects on a low calcium diet (500mg/day).
Furthermore, it's been seen that dairy sources of calcium promotes 50-100% more fat loss than supplemental calcium
Dairy Sources Of Calcium Promote 50-100% More Fat Loss Than Supplemental Calcium.
Researchers hypothesize that dairy calcium is more effective for fat loss than supplemental calcium most likely for the bio-active ingredients contained in dairy products such as:whey protein peptides, Conjugated linoleic Acids and (BCAA).
10. Get A Good And Restful Night Of Sleep To Trim Down!
A good night's sleep is a potent stimulator of growth hormone secretion. As mentioned above, GH is one of the most powerful fat loss hormones within the human body! Scientific studies show that an adequate night's sleep is essential in order to get the six pack!
An Adequate Night's Sleep Is Essential In Order To Get The Six Pack.
In order to see if nighttime GH secretion is fundamental to fat loss, the researchers measured the fatty acid mobilization from adipose tissue under 2 conditions:
During the night's sleep in conjunction with the administration of a drug that inhibits GH secretion.
The result was that the inhibition of GH release during night's sleep shuts down the fatty acid mobilization from adipose tissue!
The take home message is that not getting an adequate quality and quantity of sleep at night will blunt your efforts toward fat loss!
Conclusion
Follow these 10 advices and you are on your way to changing your body frame you’ve always struggled to achieve!!
Thanks for reading,
by nutritionpro.com.my