First of all Calories Count
…not the fat. In theory, you could double your fat intake and still lose weight, as long as manipulated your protein and carbs correctly. –that’s not the case with calories. They the bottom line that will determine how much weight you lose. Quite simply, you to burn more calories than you consume. The average man burns 2,500 cals per day just from normal activity, but you can up that by exercising — half an hour’s moderate moping or hard cycling will work off another250 kcals. Make a note of everything you eat in a day and buy a calorie counter. It’s much easier to reduce your calorie intake, and therefore lose weight, if you know’ how many you’re consuming in the first.
Keep a diary
As i suggest to my clients when i give them their personal training diary, Even if you don’t count calories, sake a note of you eat. Research at the University of Pennsylvania, USA, has shown that people who keep a written record of what they eat are more successful in sticking with a diet than those who don’t bother to keep track of their efforts. Quite simply, it makes you more aware of what you’re eating and where you might be going wrong.
It sounds the sort of thing desperate people do, only to rifle through the cupboards when they “get a chocolate craving, but it really does work. Research at the University of Ilinois, USA, found that people who kept ten feet away from ere sitting ate 30 percent less than those who kept their arm’s reach.
Non stick pans
There’s no need to drown your meals in cooking oil if you have Teflon-coated pans – and less cooking oil means less calories. No non-stick pans? Try an oil spray.
It’s a common mistake – people think that if they skip that buttery toast or sugary cereal they will lose weight. In fact, you’re more likely to binge at lunchtime and eat even more than you would have in the morning. For best results you should eat a breakfast that’s high in fibre and protein, and even a little fat will help fire up your metabolism. Wholegrain cereals, whole meal toast with cottage cheese and eggs are all great options.
Breakfast isn’t the only important meal. Eating little and often – five or six small meals spaced throughout the day – will keep your metabolism fired up all day long, helping you burn calories.
Eating large, irregular meals or starving yourself for long periods will slow your metabolism down and just encourage your body to store fat.
Unplug the television
TV is bad for you in three ways:
- it involves sitting on your arise
- doing nothing and it somehow encourages you
- to eat really bad food – when was the last time you watched Sky.
Sports with a long glass of sparkling water and a lettuce salad?
Easy on yourself
You have to try to eat in a way that doesn’t feel like a diet. Find healthy foods you actually enjoy, and allow yourself the occasional treat. If you love chocolate, firstly check you’re not female, then find a way of working it into your diet, because it’s unrealistic to try to convince yourself that you’re never going to eat chocolate again. Not every snack has to be healthy, as long as every day is.
Think of your car as a Big Mac on wheels (that’s a bad thing, incidentally – don’t try to eat the upholstery). UK Health Secretary John Reid says, ‘One of the reasons we are less fit is that on average we walk about 50-60 miles less per week than we did 50 years ago. That lack of activity alone accounts for a great deal of the obesity that we see.’ Try walking to the shops, the pub or the railway station – walking quickly will burn 60 calories every ten minutes.
Do it with your partner
Women are famously more eager to commit than men – and research has shown that this is true when it comes to weight loss, too. Research has also shown that women and men who start a diet together are likely to stick with it. If you have a wife or girlfriend, ask her to change her diet with you. If she pointedly replies, ‘Are you saying I’m fat?’ let us know how you talk your way out of it.
Walk and talk
The time you spend on the phone at home/work tends to equal the amount of time you spend with your feet on the desk/sofa. If you can, get up off your backside and pace up and down while you talk.
Fruits instead of juice
Yes, fruit juice has good points such as minerals and vitamins, but it’s also full of calories. One cup of orange juice contains 111 calories, while a cup of apple juice contains 117. By comparison, a small orange clocks in at a mere 60 calories — and as well as being full of minerals and vitamins, it also contains fibre.
Obviously you have to chew food (unless you’re eating soup or have no teeth). But try chewing more, for longer, before swallowing. If you wolf your food down before your stomach lumbers into action and tells your brain, ‘I’m full now, thanks,’ you’re more likely to cram in a dessert as well. Eat slower and you’ll get fuller faster.
Those of us who eat out a lot are fatter than those who dine in, according to a study at Tufts University, USA. This is quite simply because if you eat out you cannot control the portion size or nutritional value of what you’re eating. Go into the kitchen and pick up a saucepan. If you know which way up it goes, you can cook. Dinner doesn’t have to be complicated, and there are plenty of cookery books for people who think the kitchen is just the room with the beer fridge and the waist-high urinal.
No sugar in coffee
Drink it as God intended, black. Cutting out the sugar and milk from a couple of cups every day will, over the course of a month, shed a whole pound of fat.
It’s quite simple really. Leave that slice of fat-laden cheese out of your sandwich or off your toast and that’s another pound of fat a month wiped from your diet.
Seriously. Not all the time, mind, but if you’ve been out on the beers and it’s a toss up between a choccy bar and a takeaway, the chocolate wins. It contains healthy antioxidants, whereas fast food contains nothing of any value whatsoever and is dripping with trans fats — the one type of fat the body can’t burn.
You are far more likely to succeed at losing weight if you arm yourself with information. See a doctor or nutritionist for advice, or — even if we say so ourselves — read Men’s Fitness every month for tips on realistic, sustainable weight loss.
Shell your nuts
Cavemen didn’t get fat because they had to work for their food ¬you’d probably eat less fatty meat if you had to hunt it and skin it before cooking it. So if you want to nibble on nuts, crack your own instead of buying shelled ones, and you’ll almost certainly eat fewer of them.
Your body won’t thank you if you cut out fat altogether. Not all of it is bad and ironically you require a certain amount of it to lose weight — if your digestive system knows dietary fat is on the way, it loosens its grasp on the body fat that it’s hoarding in case of emergency. Aim to consume around 50-60 grams of fat daily, but avoid ‘hydrogenated vegetable oil’ — the trans fat found in margarine, biscuits and white bread — which are bad for your heart as well as your waistline. Go instead for foods containing the healthy unsaturated fats found in olive oil, nuts and seeds, and the omega 3 fatty acids found in oily fish such as salmon, mackerel and fresh tuna, which can help to burn off fat, improve your brainpower and prevent the onset of heart disease.
Restaurants do the opposite to keep you hungry — a lone prawn and a sprig of green stuff on a plate the size of a satellite dish will have you salivating for more. An easy way to eat less at home is simply to use smaller plates. It will reduce your portion sizes while convincing you that you’ve eaten a big meal.
Water for your body is like oil for your car. You need it for the processes that keep you ticking over, such as digestion, circulation and even breathing. Dehydration can lead to sugar cravings, fatigue and grumpiness — and it also slows down fat-burning and prevents your muscles from taking advantage of the carbs you’re eating. Drink eight glasses daily — more if you’re exercising. Ice-cold water is best of all for burning calories. Eight ounces of cold water will burn ten calories more than the same amount at room temperature.
Daft as it sounds, it’s true that you can actually burn extra calories by chewing gum — up to 11 per hour, according to researchers at the Mayo Clinic, USA. Just do it quietly, will you?
Fizzy drinks are full of two things: bubbles and calories. There is one simple way to carry on enjoying the fizz without the fat: a can of cola contains more than 200 calories — a can of diet cola contains five. Making this one swap can shift more than three pounds in one month.
It sounds simple, yet it’s so easily forgotten at midnight on a Friday night after five hours sinking pints of Stella like the recipe for lager’s about to be lost. So let’s say it again: fast food makes you fat. It’s the worst possible stuff you can eat if you want to maintain a healthy weight, let alone lose weight. Curries, pizzas, burgers, kebabs, fried chicken… leaving aside the artery-clogging fat content, they are all astronomically high in calories and that’s before you throw in fries, drinks, sauces and dips. If cutting out takeaways is the one change you make to your diet, you will lose weight.
Can’t stand the thought of it? Then do it gradually and make a start by cutting back. Try swapping the worst possible meals for healthier options. Swap beef burgers for chicken alternatives, fattening tikka massala sauce for tandoori chicken, greasy doner kebabs for shish kebabs without mayo, and so on.
Stress makes you fat. Fact.
Chronic stress prompts your adrenal glands to produce cortisol, which causes your body to store fat and redistribute it around the waist. And don’t think, ‘That’s OK, I’m not stressed’ — your body produces cortisol when you’re on the way to work, standing in queues and visiting the in-laws. Fight it by taking a brisk walk three times a week to relax. Deep-breathing exercises, meditation and stretching routines also provide relief.
Take the stairs
Lifts and escalators are convenient, quick and lazy. Walk instead and you could find yourself doing up to ten minutes of active climbing, and burning 80 calories in the process, every day. Besides, lifts really stink in the summer.
Happily, eating and digesting food in itself burns calories — and protein provides the greatest food-generated calorie burn. If you eat a 600-calorie protein-based meal, you will burn off a third of the energy contained — 180 calories.
By following these you can see some fat loss. Don’t be hard to yourself if u get on track you can see results.
Riccardo Alessandro Migliorini