10 Fat Loss Secrets (AKA Please Click Me)

10 Fat Loss Secrets (AKA Please Click Me)

Looking to lose a bit of bodyfat? Who isn’t? Here’s a list of 6 (yes I know what the title says) secrets that aren’t really a secret but are actually some interesting bits of information that’ll leave you counting your abs in no time!

NB: The number you’ll be counting to is 6. Like the number of headings in this article! See what I did there on purpose?

 

Fat Will Can Help

avocado

Fat is an essential macronutrient, consuming essential fatty acids helps the body feels satisfied, quelling hunger signals. Foods rich in essential fatty acids (monounsaturated fat, omega 3, CLA etc) such as avocados, nuts, fish and butter have been shown to be highly effective in shifting visceral (belly) fat, which too much of can interfere with organ function. Not only that but many micronutrients and vitamins are fat-soluble, meaning that your body will only be able to digest them when consumed with fats. 
 
Now, throw away your margarine and butter your bacon.
 
Jones PJ. (2003). Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue. PubMed. 27 (12), 1565-71.
 
Blankson, H et al. (2000). Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans. The Journal of Nutrition. 130 (12), 2943-2948.
 

It Only Takes 1 Minute of Exercise Every Day

spin bike

OK.. so there might be a little more to it than that – but studies have shown that sedentary men and women who did one minute of intense, all-out exercise as part of a full 10-minute workout three times a week for six weeks showed improvements in their overall endurance, lowered their blood pressure and lowered their body fat percentage.

So in full, on a stationary bike with a two minute warm up the participants biked as hard as they possibly could for a 20 second interval followed by two minutes of slow pedaling for three rounds. They ended with a three minute cool-down, adding up to a total of 10 minutes. Three times a week of this workout totaled only 30 minutes of exercise per week, showing that adding short, high-intense intervals into a training schedule is key to burning fat.

Find out about Tabata Intervals.

Gillen JB et al. (2014) Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health. PLoS ONE 9(11): e111489. doi:10.1371/journal.pone.0111489

Once You Go Black…

black coffee

Ditch the milk & sugar in your tea and coffee, these drinks will do more than perk you up in the morning or reinforce your Englishness. As well as the huge amount of antioxidants and vitamins (including B-vitamins and potassium) contained in one mug, the stimulants contained in these drinks (including caffeine, theophylline and theobromine) can boost your body’s metabolic rate by up to 11% and fire up your nervous system, essentially sending direct signals to cells telling them to break down fat.
 
Avoiding putting sugar in your tea will benefit your health for obvious reasons, but avoiding milk will also help due to your brew containing ‘catechins’ – forms of antioxidants, B-vitamins and other micronutrients which are generally good for us. Milk contains the protein casein, which binds to and neutralizes catechins.
 
Han, LK et al. (1999). Anti-obesity action of oolong tea. International Journal of Obesity and Related Metabolic Disorders. 23 (1), 98-105.
 
Bracco, D et al. (1995). Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women.American Journal of Physiology. 269 (4).
 
Lorenz, M et al. (2007). Addition of milk prevents vascular protective effects of tea.. PubMed. 28 (2), 219-23.
 

Spice Up Your Life

spices
 
Sprinkling on some herbs and spices to anything you are eating is not only going to make your food taste great – it can help shrink your waistline too. From cinnamon’s blood sugar stabilising effects, to ginger aiding digestion, you can pick up anything from your rack and it will have some kind of super benefit you may have not previously known about.
 
Cayenne pepper? Contains capsaicin which helps to burn fat and suppresses your hunger cravings; Black pepper? Contains piperine which blocks the formation of new fat cells; Mustard? Boosts metabolism by up to 25%; Cumin? reduces the formation of fatty tissues and improves glycemic control; Basil? Highly effective anti-inflammatory properties; Turmeric? Generally makes you super-human; Nutmeg & Cloves? Makes things taste Christmassy.
 
Szymanowska U. (2015). Anti-inflammatory and antioxidative activity of anthocyanins from purple basil leaves. PubMed. 172, 71-7.
 
Naderi GH. (2014). Effect of some high consumption spices on hemoglobin glycation. PubMed. 76 (6), 553-7.
 

Stop Focusing so Much on Calories

nutrition facts

Do you really understand what a calorie is? Does a calorie from a chocolate bar effect you in the same way as a calorie from a stem of broccoli? Numerous studies show calorie counting to be an ineffective was to lose fat, in fact types of calories, timings of calories, and quality of calories will significantly alter the effect of the calories on the body. The quality of the calories is especially important because the chemicals, hormones, and general byproducts that are found within processed food affects the absorption of real nutrients whereas quality calories are nutrient dense, when coming from a food source such as kale, spinach or avocados.

Start focusing on the quality of food that you intake rather than seeing it as a number, and DEFINITELY forgo any plan or scheme that leaves you seeing food in ‘points’ or as ‘sins’.

Lucan SC. (2015). How calorie-focused thinking about obesity and related diseases may mislead and harm public health. An alternative. PubMed. 18 (4), 571-81.Salvador, C. (2017). Is the calorie concept a real solution to the obesity epidemic?. Glob Health Action. 10 (1).

Relax A Bit

relax
Have you realised how much stress can cause you to store fat? Our bodies contain a hormone called Cortisol which is released when the body is under stress. It is used by our body as a reaction to an incredibly stressful environment suddenly being created eg. being woken up by a sabretooth tiger, to aid in our ‘fight-or-flight’ response before we can relax again down at Bedrock Bowling (brilliant reference don’t tell me it’s not). However, due to modern lifestyles eg. being woken up by an alarm clock, rushing to work, pressures at work etc. cortisol will be released in greater amounts than necessary.
 
Cortisol will make your body resist fat loss, increase cravings, cause sleeping problems and generally cause fatigue among other negative qualities. So go for a calming walk in the woods, listen to some music, watch a fun video or do whatever it is you like to do to relax, it’s no secret that being stressed is bad for you, so chill out and reap the benefits.
 
Rao MN et al. (2015). Sub-chronic sleep restriction causes tissue specific insulin resistance.. PubMed.
 
Tsigos C et al. (2015). Stress and inflammatory biomarkers and symptoms are associated with bioimpedance measures.. PubMed. 45 (2), 126-34.

 


Written by me, Keith Fairburn; 
Personal Trainer, Sports Therapist, S&C Coach. 
Ninja Warrior Semi-Finalist, Obstacle Racer, Salming Running Ambassador.
 
If you have any questions about anything I’ve written in this post or want to get in touch, contact me.

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