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Jan 17

The 12 best ways to blitz belly fat and lose weight from NOT starving yourself to eating fries – The Sun

Lose Weight Safely Comments Off on The 12 best ways to blitz belly fat and lose weight from NOT starving yourself to eating fries – The Sun

YOU don't need a calendar to know that it's time for New Year's resolutions.

Just swing by a gym this week and you'll see hoards of resolution-ready individuals lining up to use the treadmills and pump iron in a bid to lose weight.

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However, setting a general goal to lose weight can feel daunting and sometimes even impossible - which it doesn't need to be.

Here, we have put together a list of 12 simple steps, backed by experts, to help you to blitz body fat and become the healthiest version of yourself in 2020...

If you want to consume less calories but still feel satisfied, you need to be smart with your food choices.

Opt for more filling foods rich in fibre and protein - both of which can help you feel fuller for longer.

In particular, whole grains have the added benefit of stopping fat from being stored around the stomach, by lowering the insulin and cortisol (the stress hormone) within your body.

They're also a great low-fat source of slow-release energy, which keeps you going throughout the day.

Adding more fruit and vegetables to your diet can provide you with speedy weight loss with results that are much more likely to last than fad diets.

Dietitian Melissa Meier urges slimmers to have five servings of vegetables a day - and mostly the non-starchy kind.

One serving is a cup (about 200g) of raw vegetables or half a cup (100g) of cooked veg.

A 2017 study found that a diet high in plant products is better for dropping kilos than other conventional diets.

It may seem a bit contradictory, but one of thebest ways to lose water weight is to actually drink more water.

That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.

Water alsoboosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.

You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.

When it's dark yellow or amber then you need to be drinking more water.

OK, so some people swear by intermittent fasting - going long hours without eating anything.

But that doesn't work for everyone.

If you love food and you're a snacker, going cold turkey for 18 hours isn't realistic.

So you're best off setting yourself set times for eating smaller meals more regularly.

If you set out to have a 11am and 3pm snack in between your meals, then you won't be tempted to finish a whole bag of Maltesers at 11.30am having had no breakfast and no prospect of lunch any time soon.

Thisweight losstrick is so easy you can do it lying down.

Getting enough sleep helps blitz body fat - by curbing cravings, keeping your appetite in check and giving you the energy to move more.

A study by Columbia University found that when people are sleep-deprived they eat almost 300 calories more a day than when they have had adequate rest.

It is thought that this is because lack of sleep stimulates the production of our hunger hormone, ghrelin, while also lowering levels of leptin - the hormone that makes you feel full.

Most of us have grown up in households that demanded we eat everything on our plate.

As a result, as adults, we eat everything on our plates - regardless of how big they are.

Get yourself a slightly smaller plate or bowl and you'll be less tempted to overeat.

Don't believe us?

Two studiesrecently found that university students continuously ate smaller food portions when given a smaller portion control plate, compared to a larger, regular plate.

We all know that alcohol contains empty calories but it can be difficult to remember that when we're used to a glass or two after work.

But did you know that a standard glass of wine actually contains the same number of calories as a piece of chocolate?

While the odd glass won't do you any harm, over time it all adds up.

For more diet-friendly options, go for colourless drinks like vodka soda or G&T.

When it comes to healthy eating, most people find the biggest battle is avoiding treats.

But dietitian Terri-Ann Nunns firmly believes that life's too short to deny yourself a little treat every now and again.

And that includes allowing yourself to eat a small bar of chocolate or fries every now and then.

She says: "Banning foods completely will just make you want them more, and youll be more likely to binge.

"Enjoy a small bar of chocolate on a Saturday night or a glass of wine with a meal with friends.

"Many popular restaurants now offer meals for under 600 calories, so the idea that you cant eat out when youre dieting simply isnt true.

"Enjoy a treat lunch with your children or date night with your partner its important to reward yourself and it will make it much more likely that youll make your new diet a lifetime habit."

Many people skimp on calories when trying to lose weight and it just doesnt work.

Atkins recommend three meals with two between-meal snacks.

So your blood sugar levels stabilise and you never feel hungry.

Going to the gym can be a great way to boost weight loss as well as being good for your overall fitness and mental health.

However, the idea that spending hours in the gym is the best way to get into shape is not true.

Terri-Ann Nunns, founder of the Terri-Ann 123 Diet Plan, says: "When it comes to exercise, quality beats quantity.

"You can do a really great high intensity workout in half an hour which will be much better than slogging away for three hours on a bike.

"Think carefully about what extra activity you could do. Are you able to go to a gym class, or can you increase the amount you walk?

"When it comes to physical activity, every little helps."

To get results and to stay motivated you must see changes, which means you need to become more aware of them and start looking.

Take photos of your progress - even if you dont like the way you look.

Get your belly out and legs out if you want those areas to change and after a few weeks comparing you will be surprised what you can see.

Clothes are a great way to see changes - that dress that's sitting in your wardrobe, or your old jeans you want to get back into, the clothes dont lie and will quickly show change.

Stress can have a profound effect on metabolism and gut health.

Our bodies don't really know the difference between physical and mental stress; they'll handle work problems in the same way they would the threat of famine.

The more stressed out we are, the more the body clings to fat reserves and muscle mass.

If you really want to start shifting body fat, you need to get your body (and mind) to relax.

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That'll get it to release fat molecules, take the pressure off the gut, and allow muscles to grow.

And the best way to change your body composition is to increase the amount of lean muscle mass you have.

So once you've got to grips with your home workout, it might be time to get yourself into the weights room down the gym.

Continued here:
The 12 best ways to blitz belly fat and lose weight from NOT starving yourself to eating fries - The Sun

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