INTRODUCTION
Tired of hiding your muffin top under layers of
clothing? You are not alone. About one-third of Australian adults are overweight.
Now is the time to transform your soft, flabby body into the toned, sexy
physique of your dreams. Forget yo-yo diets and easy weight loss promises that
leave you feeling like a fat failure. It is possible to have a lean, traffic
stopping body you can’t wait to show off. You’ve stumbled upon the fat burning
secrets television gurus don’t want you to know about. Get ready to throw your
fat clothes away for good.
It’s vital to know how fat is deposited in the
body, so you have an understanding of how to make the body lose it. Your body needs
food to acquire the necessary energy to function and feed its cells. The
calories in food have energy commonly referred to as calories. The more
calories the food contains the more fuel the body can acquire from it. In order
to use the foods energy, your body must first digest the food. The process of
digestion causes the body to burn some old energy to get the new energy from
the food. The more difficult it is to digest the food, the more energy/calories
are burned.
The body's fuel is categorized as protein,
carbohydrates or fats. This fuel nourishes the body and keeps the body
functioning. The left over calories are eventually stored in the fat cells.
Your body uses a part of the foods fuel for nutrition. The excess fuel is
eventually stored up as fat in the “fat cells” of your body, around the kidneys
and liver.
Fat cells are often deposited in the chest, hips
and waist region. As the cells become bigger, your physique acquires a doughy
look. The body has a limited number of fat cells, and there is only so much fat
these cells can store. Once the threshold is reached, fat begins to accumulate
in the muscle lining of your arms and thighs, creating unsightly, flabby limbs.
SECRET
#1: EAT FAT BURNING FOODS
All foods can cause fat creation, but certain
foods actually help burn fat. Some foods have minerals or vitamins that raise
metabolism and act as virtual fat burners. There are negative calorie foods
with low calories that burn extra calories during digestion. Other foods, even
eaten in small quantities, deliver a feeling of fullness with very little
calories. Sticking to the right whole foods will drastically reduce the fat
profile of your body.
By eating these fat burning foods at the right
time, in the correct amount, the body fat profile starts to reduce. Add in
foods that lower the likelihood of fat depositing in your body for an extra
boost. Here is a list of everyday foods that double as secret fat burners.
Poultry
Poultry such as chicken has special assets that
increase the body’s metabolic rate, helping you melt extra fat away. Chicken is
low in fat and carbohydrates with a good protein profile. Proteins require a
lot of energy to digest, and more energy for proteins to be stored as fat. It
is also a great source of iron, zinc, and niacin. For best results, remove the
skin from poultry before eating to avoid excess fat.
Salmon
& Tuna
Salmon and tuna are good sources of protein that
provides the body with healthy fats from omega-3 and omega-6 fatty acids. Both
meaty fish, while satisfying, are also low in calories and unhealthy saturated
fat. Eating salmon positively effects leptin, the hormone responsible for
burning and storing calories. High leptin levels cause the body to store fat.
Salmon and tuna reduce leptin, giving your metabolism the boost it needs to
burn calories.
Other
Lean Protein
As
with other proteins, research has shown the thermic effect of protein is the
most of all the macronutrients. Protein require approximately 30% of its’
calories for digestion and processing. Lean proteins also suppress the appetite
reducing the tendency to overeat. Though poultry has a lower fat profile, lean
red meats such as top round, lean sirloin, game and other white meat have a
place in a fat burning diet.
Citrus Fruits
Citrus
fruit hikes up the metabolism while supplying a big dose of vitamin C, a
chemical used in the process of fat burning. Citrus fruits are ranked as the
best fat burning foods you can eat. Oranges,
grapefruit, apples and even tomatoes share these fat burning qualities. With
the large variety, mix several varieties to for different flavors and taste.
Citrus fruit effectively burns fat around the hips and waist.
Apples
An
apple a day keeps the fat away. Apples contain a substance called pectin that
restricts the cells from absorbing fat and assists water absorption from food.
This also helps push fat deposits from the body. The antioxidants in apples may
also reduce excess belly fat from metabolic syndrome. Apples have a high level
of soluble fiber that helps you control hunger pain.
Berries
Strawberries,
blueberries, raspberries, blackberries, cherries – take your pick. Fruits as a
whole are packed with vitamins and minerals. They are low on calories and high
in water compared to refined foods. Excellent sources of fiber, berries boost
the metabolism, breaking down food and fats. Naturally sweet and delicious, a
handful of berries will keep you feeling fuller longer and help eliminate the
craving for sugary glasses of artificially flavored, empty calories.
Oatmeal
A
large portion of oats calorie profile is soluble fiber. Soluble fiber helps
control blood sugar and helps you feel fuller longer. Oatmeal also lowers the
risk of heart disease and lowering cholesterol. Choose old fashioned or steel
cut oatmeal and eat with fresh fruit. Make sure to monitor your serving sizes
during diet phases carefully.
Vegetables
Most
vegetables (except for potatoes, yams and sweet potatoes) maintain low calories,
yet contain essential vitamins and minerals that improve the body's metabolism.
Veggies such as spinach, broccoli, cabbage, carrots and artichokes contain no
fat and very low carbohydrate levels. In fact, they aid in fat burning since
your body uses more calories to digest vegetables than they produce. The extra
calories needed to break down food are taken from body fat reserves. For
example, one serving of Brussels sprouts has 50 calories, but the body needs 75
calories to digest. That’s 25 calories of body fat burned just for eating your
Brussels sprouts.
Beans
Beans
are not only full of minerals; they are also low in calories and rich in amino
acids. The amino acids in lentils help decrease body fat while helping build muscles,
and maintain stable blood sugar. In addition, they are excellent sources of
dietary fiber keeping you satiated longer, reducing the urge to overeat.
Eggs
Eggs, one of the most nutrient dense foods, are
a natural superfood. Their high levels of protein rev up the metabolism and
help you burn fat. Eggs are hands down one of the best fat burning foods. Among
other protein foods, eggs have the most abundant mix of essential amino acids.
Despite having low calories, they are packed with vitamin D, vitamin B12,
choline and selenium. It’s been proven eggs don’t contribute to bad
cholesterol, but does improve the good cholesterol needed for a healthy body.
Eggs have all the nutrients crucial for good health.
Almonds
& Walnuts
Almond and walnuts are excellent sources of the
healthy fats needed for the smooth functioning of the body’s cell structure.
Just an ounce of almonds has 12% of the daily protein allowance and contains
calcium and folic acid. Plus, the form of vitamin E in walnuts is especially beneficial.
A handful of nuts is a tasty, crunchy snack to satisfy your hunger pains.
Pine
Nuts
According to scientist, pine nuts contain an
abundance of healthy fatty acids. These fatty acids help eliminate fat
accumulation in the abdominals. Pine nuts also increase satiety level hormones
along with the benefits of fat reduction.
SECRET
#2: ADD FAT BOOSTERS TO YOUR DIET
Eating the right food will kick your metabolism
into high gear and help you burn unwanted fat. Combine fat burning foods with
these fat boosters to push your metabolism into overdrive.
Mustard
Tiny mustard seeds are packed with nutrition
including: the amino acid tryptophan, omega 3 fatty acids, selenium,
phosphorus, manganese, magnesium, calcium, iron, niacin and zinc. They even
have a bit of protein and fiber. The spicy Asian and Mexican varieties
temporarily speed up the metabolism like ephedrine or caffeine in a safe,
natural way. Adding spicy mustard delivers zest to your food and a nice fat
loss boost.
Onions
Onions are aromatic, flavorful and low in
calories. But, onions can also aid in weight loss. They are a source of a
nutrient called chromium. Chromium is said to improve insulin and maintain
stable blood sugar. So, onions help stop blood sugar crashes and the resulting
case of the munchies.
Coconut
Oil
Coconuts boost the body's energy. Unlike
margarine or shortening, coconut oil is full of medium chain fatty acids used
as an immediate supply of fuel. Use coconut oil in your cooking to speed metabolism
improve thyroid functioning and amplify fat burning.
Hot
Peppers
The chemicals that give hot peppers their spice
safely speeds up the heart rate. Some people are able to burn up to 1,000 more
calories every day from eating peppers. Spicy foods like chilies and peppers
trigger your body to burn fat. For their flavor and fat burning properties, hot
peppers are one of the best diet foods.
Green tea significantly reduces total fat in the
waist and skin areas. Green tea has the catechins, proven to raise your resting
metabolic rate. That means you keep burning fat longer, turning the body into a
well-oiled fat burning machine. It has also been shown, the catechins interact
with the caffeine in green tea. A perfect substitute for coffee, green tea is
high in antioxidants making it a natural stimulate.
SECRET
#3 INCREASE WATER INTAKE
You should only take sips of water during mealtime. Large glasses of water impedes the digestive
process by diluting the gatric juices.
Taking several sips of water at a mealtime
as compared to drinking a couple of large glasses per meal seems to be a
personal preference unless there is a medical reason or a weight loss is
desired. Several sources say that at the present time there is no proof at all
that water aids in the digestion process.
There is enough water in the fruits and vegetables to supply this.
But what I noticed is that an excessive
amount of water consumed at a meal dilutes stomach acid concentration. This is
very necessary for food breakdown of protein and other nutrients. I also noticed that the body couldn’t handle
large amounts of water at one time because most water at a meal usually has ice
in it. If water is drunk lukewarm or at room temperature, it will not interfere
with the body’s temperature as much as ice water does. If a person has a
medical condition like a hiatus hernia, too much water at a meal will trigger
it.
Water drank between meals, not during
meals, is the most important time for its consumption regarding health issues.
To remove toxins and waste products from the body, water is needed for the flow
of their elimination. It also is important for the circulation of our body’s
fluids and temperature regulation.
In 1910, a study was done on a young man
who drank 3 liters of water with his meals for five days in a row. The findings
showed: an increase in body weight of two pounds in the five days; increased
amount of excretion of urinary nitrogen; increased output of ammonia, due to an
increased output of gastric juice; decreased excretion of feces and of fecal
nitrogen; and a decrease in the quantity of bacteria excreted daily.
SECRET#4
– BUILD MUSCLES
Muscle
keeps you metabolism active and burning calories. Adding muscle improves your
body fat composition ratio. Muscles are
an active tissue that continually renews itself so it always needs calories.
While normal cardio burns fat only during the exercise, weight training builds
muscle ensuring body fat continues to burn throughout the day. The main source
of energy for muscles is fat. So, even when relaxing or sleeping, you continue
to burn calories. The more muscle mass on your frame the more positive effect
on your metabolism. To avoid your metabolism from getting sluggish and packing
on fat it is important to do weight resistant exercises to build muscle.
CONCLUSION
Now
you have the secrets to a beautiful toned body in the palm of your hands. The
only thing standing in the way of a lean sexy physique is you. Adopt these fat
burning secrets into your lifestyle and you will see results in a matter of
weeks. The right diet plan will show you how to combine the fat burning foods
to keep your body melting away the flab. There are countless delicious recipes
to make the switch painless. Add a weight lifting exercise regime and you will
sculpt your body into an object of desire. Don’t let another day pass. The new
you is ready to emerge.
Gold Coast PCYC would like to wish you a Happy Holiday Season and would like to offer you some Healthy Christmas Food tips to stop your hard work in the Gym from going to waste or the waist. Christmas is a time when we think of family
get-togethers and abundance. It is memory lane for most of us, enjoying
friends, memorable times and good comfort, traditional foods. But the weeks
after the holidays are usually weight gains, health problems from too many
sweets and food. 
One answer is to make some raw food
desserts and take them to get-togethers and family meals. Use nuts, dried
fruits, and avocados instead of white flour and white sugar. They have a lot
of flavor, looks and are good for you. Oh yes … and they are easy to put
together. Jenny Cornbleet has a book out
called “Raw Food Made Easy for 1 or 2 People”. In it there are desserts –
cakes, cookies, fruit crisps, pies, tarts, puddings, mousses, shakes, and ice
cream recipes all raw – for holidays and all meals. Guess what?
They taste better than their sugar laden counterparts.
