14 GOLDEN RULES FOR LOSING WEIGHT

Spending hours at the gym trying to get ride of the festive bulge? Here are some expert guidelines to help you lose weight effectively as you kick-start your fitness regime.

A healthy, balanced diet combined with an exercise regime are probably one of your top resolutions. But if you are eating the wrong food, or even the right food at the wrong time, your weight loss goal could easily go astray. We got the experts to share their top rules for weight loss, to make sure you maximise the benefits from hours spent exercising.

1. GO GAGA FOR GRAPEFRUIT

Dora Ferko, body toning and pilates instructor at Real Pilates, recommends eating grapefruit before meals as the enzymes in the fruit help lower insulin levels, which in turn regulate metabolism. When your metabolism is well regulated,it helps you lose weight quicker.

2. SAY YES TO SUPERFOODS

"Consuming superfoods make you feel fuller for longer and can result in a decrease in body fat by influencing your calorie burn,"says Haitham Khalid, combination trainer at Fitness with Food,a Doha-based lifestyle training centre. Some of the most nutritious superfoods are chia seeds,acai berries,spirulina, wheatgrass, hemp seeds and cocoa nibs. The maca root is also a great superfood, as it increases stamina and energy levels.

3. TRY AGE-OLD REMEDIES

Rochelle Lubbe, executive director and founder of Amigo's sports and event consultants says the oldest, most effective method to weight management is to mix one teaspoon of natural raw honey with two tablespoons of lemon juice or 2-3 slices of lemon in a cup of hot water. Drink this every morning on an empty stomach to get rid of toxins which make the body sluggish and ineffective in fat-burning.

4. CRAVE FOR QUINOA

"Quinoa, the all-star grain belongs in every weight loss plan, as just one cup of quinoa contains eight grams of protein, five grams of fibre and iron, zinc, selenium and Vitamin E," says Shaveer Haripershad, personal trainer and coach. The low GI grain is great for those watching their weight, as it keeps you feeling full for longer and releases energy slowly.

5. COOK WITH COCONUT OIL

Extra virgin coconut oil increases metabolism and balances your sugar levels aT the same time. The saturated fats in this oil are knoWN as medium­chain triglycerides (MCT's) and are used as energy, instead of being stored as fat in the body.

6. DRINK GREEN AND WHITE TEA

The antioxidant-and  vitamin rich green tea helps promote weight loss by stimulating the body lo burn abdominal fat. lt contains a chemical known as epigallocatechin gallate (EGCG), which helps burn calories quicker. A few cups of white tea per day is also good for you as it is packed with nutrients. "it lowers blood pressure and bad cholesterol levels, increases good cholesterol levels and speeds up your metabolism levels at the same time,"says Rochelle. The higher your metabolic rate, the more energy you gain - this is effective when exercising

7. MIND YOUR EATING HABITS

Veronique Droulez, Global Nutrition Research Manager at Meat and Livestock Australia reccomends eating food slowly and with pleasure. "Only eat when you're stressed or bored. If you go off plan, just accept it and get back on it"

8. CHOOSE OILY FISH

Salmon, herring and mackerel are all low in fat, packed with poteins and hIgh in Omega-3 fatty acids. They also contain healthy fìsh oil which increase the elasticity of blood vessel walls and improve the flow of blood to muscles while exercising. Salmon also contains healthy oils which decrease leptin levels - a hormone which slows down the metabolism rate and increases weight - making ita great choice for those looking to burn fat.

9. SNACK WISELY

"Heart-healthy pine nuts contain pinolenic acid, which sends messages to your hormones, indiciating you are full" says Rochelle. A serving of pine nuts helps suppress your appetite and has iron and protein - both of which are beneficial for weight loss. Almonds, as Dora suggests, are also a good choice as they are rich in manganese, copper, magnesium, and B vitamins such riboflavin, niacin and biotin which give you energy and allow to exercise for longer. Edamame is another snack ideal for those who crave salty, savoury food, as the beans inside are packed with protein and essential fatty acids which help lower LDL and cholesterol levels, while protecting your heart as you shed the pounds.

10. ALWAYS CHOOSE LEAN, PROTEIN-RICH FOOD

"The body finds it easier to burn calories which digest protein, as opposed to those which digest fat and carbohydrates" says Kiram el Tbayli, head of the slimming department at VLCC. A diet high in protein causes substances called keteones to be released into your bloodstream. These substances lower your appetite and keep you full for longer. Always choose lean protein food such as lean beef, turkey, fish, chicken, tofu and eggs, as opposed to protein which has a hight fat content. Veronique reccomends protein-rich food such as lean meat (beef and lamb) four times a week, whichcan help you burn calories quicker it is low in fat.

11. HAVE A BOOSTER SHOT

Coffee drinkers probably already experience increased energy levels after a morning cup of coffee. Kiram suggests enjoying black coffee in moderation to help increase the metabolic rate while exercising. Anna Pettit, a fitness studio, recommends a small cup of black coffee or an espresso, pre-workout, if energy levels are low.

12. CONSUME CARBS BEFORE YOU WORK OUT

A glass of water is sufficient before a jog or a light walk. But if you're doing more intense exercises, eat easy­to-digest carbohydrates such as toast or half a plain bagel or banana, to provide fuel, says Anna."Avoid pre-workout protein bars and shakes, as some of them pack high amounts of protein but omit suffìcient carbohydrates ­ which depletes energy levels. Like fat, protein doesn't hit the bloodstream quickly, so you can feel lethargic even though you have eaten," Anna adds.

13. SPICE IT UP

"Spicy foods contain chemical compounds that can kick metabolism into a higher gear," says Kiram. Anna suggests adding chillies to dishes, as it has a compound calied capsaicin which has a thermogenic effect - causes the body to burn extra calories for 20 minutes after eating the chillis.

14. INCLUDE HEALTHY FATS IN YOUR DIET

"Monounsaturated fatty acids are used as sloW burning energy in the body. this energy and the feeling of satiety that you get from eating fruits like avocado, which are packed with fibre and protein, is one of the reasons why healthy fats are good," says nutritionist Hala Barghout. Stick to quarter or half of an avocado a day - it has a high calorie count - but do keep in mind the other calories and fat content eaten as well, to balance out your total calorie intake. Peanut butter is also a great source of monounsaturated fats, and is a healthy alternative to regular butter.Choose low or reduced-fat options of peanut butter and enjoy it on wholegrain toast or with a celery stick as a snack.

By Nicola Monteath in "BBC Good Food Middle East", CPI Media Group, Dubai. Typed, adapted and illustrated to be posted by Leopoldo Costa.

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