4 Ways to Burn More Fat
- Eat more fruit and vegetables
Eating more fruit and vegetables will bulk up your food whilst keeping you fuller for longer without adding many extra calories. Swapping these for starchy carbohydrates such as cereals and pasta will save you a lot of calories and will also provide your body with nutrients.
- Drink more water
It’s easy to confuse thirst for hunger, make sure you are drinking regularly throughout the day it will help you feel fuller for longer alongside helping your energy levels. Water is free from calories, buy a refillable water bottle and keep it with you at all times. Make sure that your urine is clear, if it is not then drink more.
- Eat more protein
Protein increases satiety by regulating blood sugar levels. Protein contains 4 calories per gram. Carbohydrates contain 4 calories per gram, fats contain 9 calories per gram. Protein also uses more energy from the body to digest compared to carbohydrates and fats. Focus on eating good quality protein sources such as eggs, chicken and fish which will provide high quality nutrition to your body whilst keeping calories low and satiety high. Remember you will still want to track your calories as you can still overeat on protein to stop fat loss from progressing.
- Sleep 7-8 hours per night
On average people who sleep less than 7 hours per night have a greater BMI. Getting enough sleep will help you with:
1. Performance both mental and physical.
2. Decreased cravings.
3. Higher calorie burn.
I once had a client who regularly slept for 4-5 hours and drank 4-5 cups of coffee alongside having a high alcohol intake at the weekends. Being unable to change improve this over time meant that progress was minimal because the body was unable to recover and perform. Having a healthier, leaner body is apart of a lifestyle. Improve on what you can and keep working away at the idea of progress.
What small things can you start to change today?