March 2010 April 2010 May 2010 June 2010 July 2010
August 2010
September 2010 October 2010
November 2010
December 2010
January 2011
February 2011 March 2011 April 2011 May 2011 June 2011 July 2011 August 2011 September 2011 October 2011 November 2011 December 2011 January 2012 February 2012 March 2012 April 2012 May 2012 June 2012 July 2012 August 2012 September 2012 October 2012 November 2012 December 2012 January 2013 February 2013 March 2013 April 2013 May 2013 June 2013 July 2013 August 2013 September 2013 October 2013 November 2013 December 2013 January 2014 February 2014 March 2014 April 2014 May 2014 June 2014 July 2014 August 2014 September 2014 October 2014 November 2014 December 2014 January 2015 February 2015 March 2015 April 2015 May 2015 June 2015 July 2015 August 2015 September 2015 October 2015 November 2015 December 2015 January 2016 February 2016 March 2016 April 2016 May 2016 June 2016 July 2016 August 2016 September 2016 October 2016 November 2016 December 2016 January 2017 February 2017 March 2017 April 2017 May 2017 June 2017 July 2017 August 2017 September 2017 October 2017 November 2017 December 2017 January 2018 February 2018 March 2018 April 2018 May 2018 June 2018 July 2018 August 2018 September 2018 October 2018 November 2018 December 2018 January 2019 February 2019 March 2019 April 2019 May 2019 June 2019 July 2019 August 2019 September 2019 October 2019 November 2019 December 2019 January 2020 February 2020 March 2020 April 2020 May 2020 June 2020 July 2020 August 2020 September 2020 October 2020 November 2020 December 2020 January 2021 February 2021 March 2021 April 2021 May 2021 June 2021 July 2021 August 2021 September 2021 October 2021 November 2021 December 2021 January 2022 February 2022 March 2022 April 2022 May 2022 June 2022 July 2022 August 2022 September 2022 October 2022 November 2022 December 2022 January 2023 February 2023 March 2023 April 2023 May 2023 June 2023 July 2023 August 2023 September 2023 October 2023 November 2023 December 2023 January 2024 February 2024 March 2024
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29
30
31
News Every Day |

I’m a diet coach – here’s how to burn fat fast without going hungry

WANT to burn unwanted body fat but hate the idea of spending months going hungry and missing out on your favourite foods?

What if you didn’t have to?

Getty
A tiny salad that will leave you craving sugary, fatty foods won’t help you lose weight or burn fat[/caption]

Diet coach and personal trainer for online wellness app RWL Sarah Bockhart says the key to losing weight without over-restricting is to understand how dieting works.

She says: “Thanks to fad diet advertising campaigns, most of us have been led to believe that losing body fat is the result of restriction and hunger.

“The good news is, this just isn’t true.

“Achieving fat loss is down to one thing, getting into a calorie deficit.

“We all have an energy balance in our bodies which is your daily ‘calories in vs calories out’ equation.

“Put simply, to achieve fat loss you need to consume fewer calories than you use on any given day.

“Fad diet companies try to complicate things by making us think we have to consume their product and restrict ourselves from eating anything else.

“But once you understand your daily calorie balance, you can make it fit into your own personal lifestyle – without starving yourself.”

So, how do you burn fat and lose weight without over-restricting?

Move more often

Don’t want to feel like you are eating tiny portions that leave you hungry for more?

Then moving more is key to helping you burn fat.

Sarah says: “The first thing most people do when they want to burn fat is to stop eating as much, or cut out food groups – which is usually what leads to them going hungry and giving up on the idea.

“Movement can be your best friend in helping you to burn fat – and I’m not about to tell you that you have to spend hours in the gym every day.

“Burning fat can be hugely impacted by non-exercise activity thermogenesis, or ‘NEAT.’

“This is just a fancy term for the calories you burn by moving around doing day-to-day tasks like cooking, hoovering, taking the bins out, playing the piano, picking up the kids’ toys etc.

“These bits of activity throughout the day may not seem like a big deal, but they are huge.

“Sitting down and doing nothing results in us burning very few calories, but little movements every hour count when it comes to reducing body fat.

“Think about how often you move throughout the day, and see if there are little changes you can make to squeeze more activity in.”

Eat more

Instead of eating fewer things to burn fat, experts believe eating more could actually help you burn fat.

Nutritionist and author of The Science of Nutrition, Rhiannon Lambert says: “Having a healthy and balanced diet is important, but as I say to my clients in the Rhitrition clinic, there isn’t just one way to achieve this.

“It is always a good idea to include a variety of foods in your daily diet to make sure your body is getting all of the important nutrients it needs to function.

“If you want to burn fat without over restricting, I recommend increasing the amount of different foods you eat.

“Include a wide variety of fruit and veg and as many different types as possible.

“For example, if you love peppers, don’t always choose red peppers, mix it up with yellow, green and orange too, as each colour brings something different to your gut.

“A more diverse diet can impact the gut microbiome (the living bacteria in our gut).

“These play a large role with our weight maintenance as they help with nutrition absorption, bloating, digestion and even our mood.

“Instead of restricting yourself in order to achieve a calorie deficit, try and enjoy more variety in your diet, especially when it comes to plant based foods like veg, nuts, seeds and beans.

“Research shows that the bigger variety of food we include in our diet, the happier our guts, the more likely we are to feel satisfied and the less likely we are to get unnecessary hunger pangs.”

Up your fibre intake

Rhiannon says: “Increasing your fibre intake can help you feel fuller for longer, therefore reducing the likelihood of weight gain.

“Try eating more wholegrains (brown bread/rice/pasta), nuts and seeds, legumes, pulses, proteins, and healthy fats in your diet.

“Fibre also helps with digestion and prevents constipation and bloating.

“Getting more of this into your diet will help prevent you from feeling hungry.”

Sleep more

You might be forgiven for thinking sleep plays no part in us burning fat, but it could be a good night’s sleep that helps you burn fat without going hungry.

Sarah says: “Unfortunately, we don’t burn more calories in our sleep – but sleep can be a vital tool in helping us burn fat.

“If we get a good night’s sleep of seven hours or more, we start the day with higher levels of energy than if we get six hours and under.

“The less sleep we get, the more tired we are – whether you feel it or not  and the more likely we are to want to move less and eat more.

“When we are tired, our brains receive signals that make us crave quick energy, and this comes in the form of sugar and processed foods.

“We are much more likely to reach for bigger portions, more snacks and unhealthy food when we haven’t had enough sleep, making it harder – and nearly impossible – to achieve calorie deficit and burn fat.

“Try and prioritise sleep. Go to bed earlier, start a good bedtime routine and limit high caffeine food and drinks before bed.”

Stay hydrated

Water is incredibly important in keeping our systems working effectively.

Rhiannon says:“Hydration plays an incredibly important role in keeping our bodies healthy and functioning optimally.

“Water is essential for all of the body’s processes to work, including carrying oxygen and nutrients around the body, filtering out waste products and temperature regulation.

Hydration also helps with regulating mood, productivity and concentration, all of which can contribute to how much we eat.

“Hydration is also important because it helps with the absorption of nutrients from the food we eat – keeping you feeling full.

“Some research suggests that drinking more water can lead to a larger weight loss, and we know that dehydration may hinder progress in a weight loss journey because symptoms of dehydration include feeling tired, which may lead you to reach for those calorie-dense, sugary snacks as a pick-me-up.”

Regular exercise

Sarah says: “Along with general movement, higher intensity exercise can be really useful in helping you achieve calorie deficit as it increases the amount of calories you use up in a day.

“Walking, running, cycling, home workouts and lifting weights all increase your heart rate significantly, increasing the energy your body needs to give out.

“Increasing your heart rate for long periods of time requires the body to use up more calories – helping you achieve calorie deficit.

“Exercise is also proven to increase your mood and confidence, both things that can help prevent you from reaching for high sugar food and drink.

“Rather than restricting your diet and going hungry, fitting in a few exercise sessions a week can allow you to still enjoy healthy portions of food and healthy snacks but still burn fat.”

Москва

«Радио Зенит» – информационный партнер форума «Мы вместе. Спорт»

Top 10 Love Affair Movies of the 2000s and 2010s

I was diagnosed with cancer aged 39… you are never too rich, too famous or too young, says Dr Philippa Kaye

Top 5 Websites to Watch FREE Movies - TV Shows (No Sign up!)

The 10 Intense New Action Movies on Netflix That Left Me on the Edge of My Seat!

Ria.city






Read also

"Chaos" predicted in transition to elected Chicago Public Schools board, Mayor Brandon Johnson ally says

For Gonzaga, the Sweet 16 brings with it the tall task of guarding Purdue’s Zach Edey — again

Say it, media: DEMOCRATS are prosecuting Trump

News, articles, comments, with a minute-by-minute update, now on Today24.pro

News Every Day

The 10 Intense New Action Movies on Netflix That Left Me on the Edge of My Seat!

Today24.pro — latest news 24/7. You can add your news instantly now — here


News Every Day

Top 10 Emmanuelle Seigner Movies



Sports today


Новости тенниса
Дарья Касаткина

Теннисистка Касаткина отреагировала на высказывания Винер о россиянах



Спорт в России и мире
Москва

GeekVape в сотрудничестве с Absolute Racing выиграла чемпионат в категории GT3



All sports news today





Sports in Russia today

Москва

Блиц-матч по шахматам между двумя командами провели в павильоне «Спорт для каждого»


Новости России

Game News

Шапки женские вязаные на Wildberries, 2024 — новый цвет от 392 руб. (модель 466)


Russian.city


Москва

В Москве прошла эковыставка Hydrate The World


Губернаторы России
Арцах

Грязная азербайджанская пропаганда на трагедии россиян


Краснодарский Компрессорный Завод анонсировал участие в Нефтегаз-2024

Metaratings: "Спартак" может уволить Абаскаля по ходу сезона, клуб ищет тренера

Движение временно ограничат на двух улицах Нижегородского и Гагаринского районов

Шапки женские вязаные на Wildberries, 2024 — новый цвет от 392 руб. (модель 466)


«В России будет то, чего не было, и не будет того, что было»: Земфира, Noize MC, Парфенов и другие звезды записали рэп-молитву в память о Навальном

Торжественная месса Бетховена прозвучит в Мариинском в день 200-летия со дня первого исполнения

Эффект Карабаса: Почему Моргенштерн взялся спасать молодых коллег от музыкального лейбла Rhymes Music

Александр Галич. "Облака". Поёт Антон Духовской.


Александрова впервые войдет в топ-15 мирового рейтинга

Теннисист Медведев вышел в полуфинал турнира в Майами, обыграв Харри

Рыбакина о том, что не играла в Индиан-Уэллс из-за болезни: «К сожалению, восстановление заняло много времени»

Янник Синнер поделился впечатлениями от общения с игроками сборной Италии по футболу



«Радио Зенит» – информационный партнер форума «Мы вместе. Спорт»

Шапки женские вязаные на Wildberries, 2024 — новый цвет от 392 руб. (модель 466)

Архитектурные доминанты округов Москвы

Перенос дат II этапа культурного проекта «Классика: история и современность» в Дмитрове


Всем по местам: в России назвали топ благополучных регионов

ЦИК: В регионах России в 2024 году пройдет 3,5 тыс. избирательных кампаний

Отставка Кудашова и уход Гусева и Уила: кого «Динамо» рискует потерять после вылета из Кубка Гагарина

Грязная азербайджанская пропаганда на трагедии россиян


Совещание с Путиным по созданию федеральных круглогодичных курортов. Главное

Генштаб: в России не станут привлекать к участию в СВО весенних призывников

МИД прокомментировал предупреждение США и Британии о возможном теракте в России

Глава Минэкономразвития назвал главную задачу при строительстве трассы от Санкт-Петербурга до Екатеринбурга



Путин в России и мире






Персональные новости Russian.city
Шапка

Шапки женские вязаные на Wildberries, 2024 — новый цвет от 392 руб. (модель 466)



News Every Day

I was diagnosed with cancer aged 39… you are never too rich, too famous or too young, says Dr Philippa Kaye




Friends of Today24

Музыкальные новости

Персональные новости