Small changes in diet, exercise and lifestyle lead to big results when it comes to weight loss. You must take a lifestyle approach because 60 percent of "diets" fail, according to "The Abs Diet." By making small changes to trick your body into increasing metabolic rate, you can lose weight safely and comfortably without giving up all of the foods you love.
Six Meals
Eating six smaller meals through out the day elevates metabolic rate, according to "The Abs Diet." It also helps to alleviate hunger, stabilize blood sugar levels and build lean muscle. Aim for three smaller main meals and three snacks between them.
Delicious Protein Smoothies
One great mid-meal snack or dessert is a protein smoothie. Before you roll your eyes and disregard this tip, you must know that this recipe actually tastes like dessert and it can help you to burn fat. Blend one or two scoops whey or protein blend powder, two ice cubes, two one-inch chunks of frozen banana, one tsp psyillium husk, 1 tbsp peanut butter, a half to 1 tbsp heavy cream and 8 oz of water.
Apple Cider Vinegar Drink
The "Miracle of Fasting" recommends the apple cider vinegar health drink to suppress hunger and aid in weight loss. Mix two tbsp organic apple cider vinegar, one packet stevia, six to eight oz distilled water, ice cubes and lemon to taste and drink three to five times per day before or with meals.
Cold Showers
"Combat the Fat" author Jeff Anderson suggests cold showers to activate brown fat tissue, which has been show to burn fat in response to shivering. You do not need to take a long cold shower. In fact, Anderson recommends starting with warm water and slowly lowering the temperature to allow your body to adjust. Once the water is at its coldest, allow it run over your shoulders, neck and back for at least 30 seconds.
Resistance Training
Resistance training exercise is the single most efficient means of burning fat, according to "Xtreme Lean" author Jonathan Lawson. And, you need not train with insane intensity to get the health and weight loss benefits. Do at least three sessions of weight training per week for 30 to 60 minutes each.
Super Cardio
Doing cardio immediately after your weight training can help to directly target fat burning, according to "Combat the Fat" author Jeff Anderson. Do 30 to 60 minutes of low to moderate intensity cardio, such as walking on the treadmill at an incline, right after your weights workout.
The Free Meal
One free meal per week actually elevates your metabolic rate, keeping it from slowing down in response to dieting, according to "The Abs Diet." Simply eat whatever you want at one meal out of the week. If you are happy with your current weight, you can make it a whole day.
Green Tea and Caffeine
Green tea extract and caffeine have a synergistic effect on your metabolic rate and can speed up your weight loss, according to "Homemade Supplement Secrets." Simply drinking green tea will not suffice because it would take over 10 cups per day. Get a green tea extract supplement that contains 300 mg of EGCG per serving. Take this along with 200 mg of caffeine in pill form or by simply drinking two cups of strong coffee. You can take this mixture once or twice a day.
References
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Combat the Fat"; Jeff Anderson; 2008
- "The Miracle of Fasting"; Paul C. Bragg; 2009
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