This week’s tip is all about 4 surprising fat burning foods (mentioned in last month’s ‘Men’s Fitness’ magazine): apples, eggs, oats and peanut butter.
A medium sized apple provides around 5g of dietary fibre, aiding both digestion and fat loss. A survey found that people who eat an apple 15 minutes before lunch consumed an average of 187 calories less than those who don’t.
Eggs are full of quality protein and fats that promote fullness. They are also high in biotin, a vitamin that helps the body process, move and burn fat more efficiently. *
Oats* are high in soluble fibre and rather unusually for grains, protein- meaning that they help you to feel fuller for longer. They will also stop you from craving snacks as they are low on the glycaemic index, meaning that they don’t cause a surge in blood sugar levels.
Peanut butter contains a large amount of protein and healthy fats that can reduce hunger for up to two and a half hours. It is however better to eat the organic brands, as others may contain hydrogenated fats. So if you’re wondering how to make some minor changes to your diet to help with fat loss why not try these!
Emma Driskel Fitness Professional @Bexley
Circuit Training = fat burning!
Combining a cardio programme and weights give you optimal results, increases your heart rate during the session and helps you to burn more calories and fat per hour.
Circuit training is the process in which you alternate between exercises during the time period you are training. For example, walking on the treadmill for ten minutes followed by a set of shoulder presses, then back to the treadmill for another ten minutes and repeat.
A great way to safely train and effectively reduce your body fat!
Still carrying Belly flab?
New research suggests that that what you eat is just as important as how – or even how much – you work out. One of the key factors identified is a lack of fibre (the indigestible part of fruits, vegetables and whole-grain foods) in the diet, especially amongst women.
To ditch the fat and show off firm abs, you need to eat at least 25 grams of fibre daily. It’s important to add fibre slowly but consistently to prevent gas.
Choose higher-fibre foods throughout the day; not at one meal, especially when consuming viscous fibre ( a type of soluble fibre found in beans, oats and barley that also has the benefit of lowering blood cholesterol)
For best results, increase your fibre intake slowly over the course of one month and drink plenty of water to keep food moving through your system as quickly as possible.
Amy Casey Fitness Professional @Sittingbourne
Photo by Michelle Meiklejohn courtesey of Free Digital Photos