How do I burn fat?
How do I get lean? Probably the most
common question I hear from current and potential clients. Nutrition is the
biggest part to this equation and I’ve got some great tips to help you below.
1. Increase protein
levels - A high-protein diet will not only stimulate hypertrophy (muscle
building) but it can also enhance fat loss. Researchers found that significantly
more body fat was lost by subjects who followed a high-protein diet (40% of
total daily calories from protein) for eight weeks, than those who followed a
low-fat/high-carb diet. The increased levels of peptide YY, a hormone that
tells the brain to decrease hunger, is one reason behind why eating more
protein can help burn more fat.
Protein levels can also be increased through supplements. We recommend MyProtein because of it's high quality and low prices. Click here to visit their website.
2. Complex carbs - Choose
slow-digesting whole grains such as brown rice, brown pasta and 100% whole-wheat
bread to keep insulin levels low and steady. These foods will prevent insulin
spikes from halting fat-burning ensure you don’t turn your body ito a
fat-storing machine. A study conducted at
Pennsylvania State University found that subjects following a low-calorie diet
with carbs coming only from whole grains lost significantly more abdominal fat
than those following a low-calorie diet with carbs from refined sources.
3. Add fats - Certain
fats like omega-3s will not lead to fat gain, instead, they will actually
stimulate fat loss. Eating fat to lose fat doesn’t sound like it should work,
but if you keep your fat intake at about 30% of your total daily calories by
choosing fatty fish such as salmon, sardines or trout as well as other healthy
fat sources such as olive oil, peanut butter and walnuts, you can actually
boost your fat loss efforts.
4. Eggs! - Eggs are
packed with protein. They have been shown to help with muscle strength and
mass. Research shows that consuming eggs for breakfast not only eat fewer
calories throughout the day but also will help you to lose significantly more
body fat. Scrambled eggs in the morning with some spinach and tomatoes is my
recommendation.
5. More milk - Dairy
products are rich in calcium. This property can help promote fat loss due to
the fact that calcium regulates the hormone calcitriol. This hormone causes the
body to produce fat and inhibit fat-burning. When calcium levels are adequate,
calcitriol and fat production are suppressed while fat-burning is enhanced.
Adding foods like low-fat cottage cheese, milk and yogurt (Greek or natural) to
your diet are great ways to boost protein intake and aid fat loss.
6. Make it spicy - Hot
peppers contain an ingredient called capsaicin. This is a chemical that has been
proven to promote calorie-burning at rest as well as reduce hunger and food
intake. Particularly effective when used with caffeine, it has also been shown
to boost fat-burning during exercise.
7. Eat more nuts - Be
sure to include nuts such as walnuts, almonds, Brazil nuts and macadamia in
your diet. Significantly more body fat was lost during a study from Loma Linda
university (California) when subjects opted for a low-calorie, high fat diet
when the majority of their fats came from almonds in 24 weeks.
8. Go organic -
Ofcourse, this option can be more expensive, but UK scientists found that
organic milk had about 70% more omega-3 fatty acids than conventional milk, and
a study published in the Journal of Dairy Science found that grass-fed cows
produced milk containing 500% more conjugated linoleic acid (CLA) than cows who
were fed grains. Organically raised cattle also produce meat that contains
higher levels of CLA and omega-3 fats. So it would make sense to opt for the
more expensive organic meat, cheese, cottage cheese, milk and yogurt as it has
been shown that the extra properties it has like the omega 3’s and CLA has been
shown to promote more fat loss and stimulate muscle growth.
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