STRESS LESS TO LOSE FAT
Spring is here and summer isn’t too far behind, so if you’re trying to slim down for health reasons or just want to feel your fittest, you’ll need a little know-how, patience and a side of body positivity.
According to Accreditied Sports Dietitian and Amazonia’s Head Nutritionist, Tara Kaff, getting lean and mean may start in the gym, however the magic happens when you make it a 24/7 mindset. Here are some quick, healthy habits you can incorporate into your day that can make a big difference and take your fat burning to the next level:
1. Intermittent fasting
Intermittent fasting is a popular eating trend that involves alternating cycles of fasting and eating with different eating windows. Studies have shown this can lead to fat loss, overall weight loss, improved metabolism and other benefits. There are a few different methods. Some include only eating on certain days of the week, whereas others restrict eating hours to specific times in the day. Experiment to see what works best for you.
2. Sleep more
That’s right, getting that extra hour of sleep could help burn fat and prevent weight gain. Lack of sleep may also be linked to hunger hormones and increased appetite. We’re all different when it comes to the amount of sleep we require, but sticking to 7-8 hours per night is a great place to start.
3. Resistance, weight training
Adding weight training into your routine can
lead to more calories burned at an increased rate for a longer period. More muscle means a higher basal metabolic rate, which is the number of calories your body burns at rest to perform vital functions. The more muscle you have, the higher the rate, resulting in more calories burned.
4. HIIT
High-intensity interval training is quick, intense bursts of activity with short recovery periods that keep your heart rate raised for a chosen amount of time. Simple HIIT workouts include alternating between sprinting and walking for short periods, or including bodyweight exercises such as burpees, push-ups or squats.
5. Eat more protein
Proteins are an essential macronutrient that help build and repair muscle, support normal blood sugar levels and provide a sustainable source of energy. Adding a good, high-quality protein powder will keep you satiated and fuller for longer, therefore reduce snacking and unwanted hunger cravings.
6. Hakuna Matata
We all experience stress at some level. Stress causes our bodies to release a hormone called cortisol, which raises blood pressure, squashes the immune system, and can lead to weight gain. By finding ways to reduce stress, you can prevent the spread of cortisol and achieve a happier life overall.