To increase weight loss, people often take pills or supplements that can cause unwanted side effects that can impede overall health. Research indicates that certain dietary and training strategies are effective for boosting weight loss without any adverse effects.
Perform High Intensity Weight Training
Researchers studied the effects of a single set, high-intensity resistance training program on body composition. Healthy subjects were assigned to perform a multiple set or a single set, high-intensity weight training program. The single set group performed one set of each exercise for six to 10 reps to muscle failure while the multiple set group performed three sets of six to 10 reps for each exercise without going to failure. At the end of the 10-week study, the single set group lost more body fat compared to the multiple set group, according to the findings reported in the 2003 issue of Medicine and Science in Sports and Exercise.
Eat Fast-digesting Carbs After Workouts
The meal immediately after your workout should consist mainly of fast-digesting or simple carbs, according to the Muscle and Fitness website. Eating simple carbs after workouts spikes levels of insulin, a hormone that drives carbs into muscle cells. This in turn increases protein synthesis, the process by which muscle fibers grow, and preserves muscle mass by stopping exercise induced muscle breakdown. Preserving muscle mass is critical for elevating the metabolism, since the more muscle you have, the higher your metabolism. Fast-digesting carbs include white bread, watermelon and white rice.
Eat Whole-grain Foods
In a 2008 study reported in the American Journal of Clinical Nutrition, researchers examined the effects of whole-grain foods on weight loss. Participants adhered to a calorie-restricted diet with or without whole-grain foods. At the end of the 12-week study, scientists found that the whole-grain group experienced greater decreases in body fat than the group not ingesting whole-grain foods.
References
- PubMed: The Effects of a Whole Grain-Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women With Metabolic Syndrome
- Muscle and Fitness: 20 Ways to Leave Your Blubber Today
- Medicine and Science in Sports and Exercise: The Effect of High Intensity Resistance Training on Body Composition Among Collegiate Football Players
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