Nutrition
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1. Eat vitamin-filled melon followed by protein-rich egg for the perfect fat fighting breakfast. The eggs even break down the melon's carbs.
2. Swap your regular cheese for goat's cheese. It's 40 per cent lower in calories than cheese made from cow's milk.
3. Drink oolong tea instead of water. The combination of caffeine and EGCGs will burn 12 per cent more body fat.
4. Choose spinach ahead of other greens. It packs double the fibre, which helps your body process fats more efficiently.
5. A daily glass of red wine can stop you putting on fat, especially around your belly. Resveratrol from the grapes inhibits the development of fat cells.
6. Eat more berries to lose weight. Other fruits contain fructose, which can combine with carbs to add body fat.
7. Eating a bowl of muesli two hours before training increases fat burning during your session. Muesli is a slowdigesting carbohydrate and is less likely to be transferred to the body as fat. A good energy boost.
8. Eat 'good' fats to burn fat. Eggs, walnuts, rapeseed oil and the dark meat in chicken are all good for this, and also help cut the risk of heart disease.
9. Eat Swiss cheese after a meal to boost fat fighting. It contains potent fat-burning calcium.
10. A salad of black beans, peppers, tomatoes, onion and sweet corn with olive oil and lemon helps weight loss. This healthy combination will shed the pounds.
11. Eat avocado. This will supply oleic acid that aids weight loss and helps to stave off hunger pangs.
12. Eat two scrambled egg whites and two sausages for breakfast. The protein will keep hunger at bay.
13. Drop a few kg by switching to red cabbage with your lunch each day. It aids weight loss by increasing your body's production of fat-burning adiponectin and appetite-suppressing leptin.
14. Want to lose weight but love mutton? Portions taken from the loin end of the hind leg packs the most protein, with minimal fat marbling.
15. Drink juice with 'bits' in. The fibre is processed more quickly, making you feel fuller for longer.
16. Eat high-fibre, low-starch carbs such as raw nuts, quinoa, barley and oats. These will regulate your insulin levels and reduce hunger pangs throughout the day.
17. Eat pineapple. Not only a great snack to spark your metabolism, it has bromolina that breaks down protein.
18. Sprinkle cinnamon into a yoghurt each day to burn fat. The spice is a powerful metabolism raiser; half a teaspoon a day is enough to burn an extra kilo a month.
19. Swap rice for grated cauliflower to shave your gut. It's non-starchy, and the Vitamin C hit helps you burn body fat for fuel during physical activity.
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21. Add paprika to meals. Its ground red peppers contain six times the vitamin C of tomatoes, crucial for helping your body to turn fat into energy.
22. Dilute full-fat milk in your cereal with water. This reduces the absorption of sugar, and decreases fat intake.
23. Fish and natural yoghurt will help boost your metabolism. They are great sources of iodine, which encourages the thyroid gland to burn fat.
24. Sip green tea. It contains a compound that reacts with caffeine to boost fat oxidisation.
25. Putting tomatoes in your sandwiches will keep you feeling fuller longer and make you less likely to gorge on post-lunchtime snacks. The fruit suppresses the hunger hormone ghrelin.
26. Drink milk. Calcium prevents fat storage at the cellular level
27. Eat blue corn tortilla chips. They are half the fat of standard crisps and also release sugar more slowly into the bloodstream, which controls insulin levels and slows weight gain.
28. Red meat can help you lose weight. It packs a lot of the proteins that help you maintain muscle mass, and muscle burns four times as many calories as fat.
29. Vinegar-based food dressings contain acetic acid, which speeds up fat-burning rate. Add a few glugs of vinegar daily to salads.
30. Drizzle a little olive oil on salads. Its 'good' fatty acids trigger a protein that tells the body it's full, to help prevent you from overeating.
31. Try Omega-3 fatty acids as a new supplement for weight loss. Found in fish and nut oils, they are essential good fats that helps cut weight. Bonus: helps reduce heart diseases.
32. Munch three 250-calorie protein-rich snacks a day. Those who do so are 30 per cent more likely to lose weight.
33. Go for pomegranates. Their seed oil reduces the body's ability to store fat, and they'll curb your desire for sugars.
34. Have red peppers. They contain capsaicin, the chemical that gives them their taste, and which boosts your resting metabolic rate by up to 25 percent.
36. Eat rajma masala once a week. The spices will boost metabolism.
37. Take a tablespoon of coconut oil a day. This will raise your metabolism and reduce body fat.
38. Go nuts with 70 almonds a day. You’ll lose eight per cent body fat in six months. Their protein and fibre keep you feeling full.
39. Eat beans. People who eat them are 22 per cent less likely to become obese.
40. Add lentils to each meal to lose over 7kg in 10 weeks. The pulses are packed with the amino acid leucine, which burns fat fast.
41. Strategise your food. Even the lightest snack in your office canteen can lead you to obesity. Pack home food and live lighter!
42. Eat an apple 15 minutes before a meal. You will consume 187 fewer calories if you do.
43. Want to boost metabolism with breakfast? Blend 200g strawberries, 125ml soya milk and 2tsps vanilla extract for a belly-busting smoothie.
44. Grab a handful of peanuts a day. This is to get hearthealthy folates and fibre, plus a higher satiety level than other foods.
45. Get the right percentage of body fat. Eat 1.5g of protein per kilo of body weight.
46. Add spring onions to your post-workout meal. They metabolise carbs for fuel which aids weight loss.
47. Drink grapefruit juice. You’ll lose 2kg in 12 weeks due to its insulin-lowering enzymes.
48. Eat eggs for breakfast. They contain low-calorie protein, perfect for weightloss, plus they’ll keep you full all morning.
49. Eat a portion of dairy every day. Doubling calcium intake increases the rate your body metabolises fat by 50 per cent.
50. A glass of carrot juice a day will help you lose 2kg over 12 weeks. It’s high in nutrients that help burn fat.
51. Drizzle on some soy to shed the pounds. Research shows soy proteins interact with receptors in our brains that tell us we’re full.
Lifestyle
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52. Chew sugarfree gum. Do it for 15 minutes after eating, and again two hours later, to cut snack cravings.
53. Eat raw chillies. They release stress hormones in your body, which boost your metabolism and improve weight loss.
54. Eat with others. Research shows people match their food intake to their dining partner. Eating with a lady means 35 per cent less calories.
55. Take a calcium supplement. You'll lose 2.6 per cent more fat than those who don't.
56. If it didn't grow, walk or swim, don't eat it. Processed foods have unhealthy transfats and artificial sweeteners.
57. Have a laugh. A good laugh for 10 minutes a day increases weekly energy consumption by up to 280 calories.
58. Multiply your ideal body weight in pounds by 10 to know how many calories to eat daily. It keeps your eye on the prize.
59. Cut out the late night carbs. Bigger men are likely to eat 25 per cent of their calories after their dinner.
60. Slice food into strips and pile it high. You'll eat less, but feel full.
61. Order one large meal rather than a mixed platter. Small dishes urge you to over-eat.
62. Tempted by an all-you-caneat Chinese buffet? Cut calorie intake by 30 per cent by using chopsticks.
63. Slice your food to consume 20 per cent fewer calories. Sliced stuff is larger than equal amounts of whole vegetable.
64. Take lunch breaks away from your desk. You'll consume 250 less calories in a day than those who eat and work.
65. To burn more calories, listen to music that builds tempo during workout. It'll help guard against fatigue.
66. Make a point with acupuncture. Do this once a week to lose 4.5kg in 90 days. Pressure points trigger pulses that suppress appetite.
67. Banishing carbs will lead to storing more fat in the long run. Cut carbs by 200g a week to incite the appetite repressing hormone leptin.
68. Wear glasses with blue lenses. They cut weight by blocking hunger-stimulating red light.
69. Tune into classical music. Relaxing music during eating will make you'll eat less.
70. Turn off your TV while you eat. This will cut 3.5kg of weight gain each year.
71. Stress at work is the biggest cause of overeating. Breathing for two minutes and focusing on your diaphragm will dampen hunger pangs.
72. Fire up the tandoor to grill the calories in your meat. Barbecuing meat lets extra fat escape while it cooks. If you are slimming, heat it up.
73. Go to the cinema. Plain popcorn lowers your blood glucose levels and burns fat.
74. Take a hot bath in the evenings to aid digestion. It will also help you sleep.
75. Invest in a juicer for your bar. Freshly squeezed fruit juice mixed with your drinks can cut down alcohol intake and provide antioxidants.
76. A strategic tipple aids weight loss. Small amounts of alcohol increase the body's metabolic rate, causing more calories to be burned.
77. Wait before going for seconds. It takes your brain 20 minutes to tell you that you feel full.
78. Leave a maximum of three hours between meals. This ensures your metabolic rate doesn't fluctuate.
79. Have more sex. As well as burning 150 calories every 20 minutes, it boosts a hormone that increases your metabolism and lean muscle growth.
80. Hit the Horlicks before bed. It's full of sleep-inducing trytophan. Lack of sleep spikes cortisol, disturbs blood sugar and leads to overeating.
81. Sit down at the table to eat. You'll eat a third less than when munching on the move.
82. Eat breakfast. Those who fail to kickstart their metabolism with a morning meal eat 100 more calories a day.
Exercise
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83. Avoid energy drinks during your workout. Their high-GI carbs can make you pick up body fat. Drink water instead
84. Walk after exercise to keep fat-fighting enzymes working. Sitting for too long deactivates the enzymes that prevent fat storage.
85. Double your calorie burning. Alternate between upper and lower-body moves during your workout.
86. Hit the treadmill. The running machine is the best tool in the gym to burn the most calories in the shortest time.
87. Burn fat faster by skipping. Ten minutes of it will burn the same number of calories as a half-hour jog.
88. Take creatine after weight training. It will increase your body's metabolic rate by 6 per cent-so you'll burn more fat.
89. Do 10 burpees every morning. 30 seconds of intense exercise each day can up your metabolism in two weeks.
90. Resistance training with low weights builds Type-II muscle fibres. This is important for increasing metabolism and reducing body fat.
91. Be quick. Performing explosive exercises burns 11 per cent more calories than doing them slowly.
92. Don't exercise alone. Train with friends and you'll lose 1/3 more weight.
93. Work out with your leg muscles rather than your upper body. Your body uses more energy-and calories.
94. Perform your cardio exercises at 6pm. This is when body temperature peaks, making for faster reactions.
95. Pump iron quickly. Lifting weights more explosively burns more calories.
96. Take whey protein. It'll also help you lose 6 per cent more body fat compared with those who don't use it.
97. Exercise in direct sunlight to lose 20 per cent more body fat. It boosts the appetite killer leptin.
98. High intensity intervals are the perfect lard-busters. They burn up to 30 per cent more calories.
99. Bleary-eyed exercise helps you burn fat faster. Training first thing in the morning will shed a kilo quicker than at any other time.
100. Play squash for an hour. You'll burn 1,035 calories- which is more than you would playing any other sport.
(Newsindia Syndication)
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