HOW TO EAT

Men's Fitness - - Features -

TAKE FISH OIL

It’s a catch-all for both health and fat loss. A study pub­lished in the jour­nal Cell found that omega 3 fatty acids im­prove in­sulin sen­si­tiv­ity, re­duce in­flam­ma­tion and lessen mus­cle sore­ness from ex­er­cise, al­low­ing you to re­cover faster. There’s also ev­i­dence that fish oil sup­presses genes that are re­spon­si­ble for fat gain and in­creases fatty acid ox­i­da­tion. Re­search sug­gests 4-6g daily is best so take one or two capsules with break­fast, lunch or din­ner.

THINK IN­CLU­SION

Ac­cord­ing to a hefty body of psy­cho­log­i­cal re­search, it’s eas­ier to con­cen­trate on pos­i­tive rather than neg­a­tive life­style change. “Con­cen­trate on what you will eat, not what you won’t,” says trainer Jess Wolny. “Have a glass of wa­ter when you get up, and if you want a Snick­ers, have a piece of fruit first, then eat the bad thing if you still want it. Make sure you eat five por­tions of veg a day – and slowly up it. Even­tu­ally, the good stuff pushes out the bad.”

USE MICROSTEAMING

Your mi­crowave’s good for more than just ready meals and re­heated leftovers. The sim­plest way to pre­pare al­most any veg is mi­cro-steam­ing. Sand­wich your greens be­tween two dou­ble lay­ers of slightly damp pa­per tow­els, then mi­crowave them on full blast. Broc­coli and as­para­gus are done in two to three min­utes – and they keep more colour and flavour than when they’re boiled or pan-steamed.

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