Weight loss made easy!
While losing weight can be frustrating for most people, it doesn't have to be that way. After all it really isn't rocket science! Fad diets and the like - yo-yoing up and down in weight are not good for you. The key to losing weight is to do it gradually so that you can maintain your weight loss and to stay healthy in the process. If you are a competitive or professional athlete you probably have no issue with maintaining your weight, however for the average person this can be a different ball game. So let Team DNA Lean® provide you with some straight forward facts that will help you understand your body and aid you to specifically target and burn away unwanted bodyfat.
Targetting the right Weight Loss
It stands to reason that if you have a too high percentage of bodyfat, that you would want to work at reducing bodyfat specifically, rather than just losing "weight". Weight is a rather generic term which can refer to any number of substances such as water and muscle tissue - not just bodyfat. For example diets such as the Atkins diet (no carbohydrate diet), which are typically high in fats and saturated fats, giving rise to other health drawbacks, can allow for a large amount of weight loss. This however is generally only a small portion of bodfat, the majority is water weight and also muscle tissue. If you were to lose 7 lbs of weight, but lets say only 1 lb was actual bodyfat, 5 lbs of water, and 1 lb of muscle tissue. Initially this may look good on the scales, but the true measure is your bodyfat percentage, which would have actually of increased in this particular example due to the change in body composition. Are you getting the idea now?
In order to help you target and decrease your bodyfat, team DNA Lean® have put together some top tips to aid you with your weight loss goals by helping create the right type environment that is conducive to burning fat:
1. Meal Frequency
Skipping breakfast then waiting till lunch to eat a large meal followed by another long period without food only to eat another large meal at dinner is one of the worst things you can do if you are seriously trying to lose weight. Fasting for hours on end just throws you metabolism and basic metabolic rate in a downward slump. Due to the lack of food for long periods on end your body will really slow down the rate at which it processes food stuffs. Then when you do eat, you will tend to over eat, or eat the wrong foods, since your body has entered "starvation mode" your brain will then make you crave sweet and calorific foods in order to hoard itself due to starvation. Your body is then more likely to store energy from foods as body fat! The best approach is to start the day off with a good breakfast of complex carbohydrates, fibre, quality lean proteins, and a small amount of healthy fats. Something like a bowl of oatmeal and followed by boiled or poached eggs.
2. Portion size
Sorry to state the obvious, but you dont need to be a food scientist, nutritionist or healthcare professional to realise that if you are gaining weight, the top and bottom line is you are eating too much - period. If you want to lose weight you simply have to cut back on your portion size. Try eating a half to two thirds of everything that you normally eat. This should significantly decrease your daily calorific intake and hence help you to lose weight. You would have to stick to this new calorie intake on a daily basis for it to work. If you dont want to get caught up in weighing your food, a top tip for this is to eat from a smaller plate. This will help to reduce your portion size, while also visually looking like a bigger portion since your plate will be full with food.
3. Fibre helps
Eat more fibre. Fibre not only keeps your gut and gastrointestinal tract healthy, it can help in lowering cholesterol and also helps to stabilise blood glucose (sugar) levels by slowing down the rate of which carbohydrates are absorbed into your blood stream. Stablising your blood glucose means that you can minimise your Insulin levels. High blood glucose levels lead to high Insulin. Elevated Insulin levels are very bad for fat burning. Eating more fibre will also help aid your satiety by keeping you fuller for longer and therefore helping you eat less.
Great sources of fibre are as follows:
Grains, Oats, Wholegrain rice, sweet potatoes, apples, figs, dates, brocolli, and caugettes.
4. Exercise more
As human beings we all need to exercise our heart and lungs several times a week in order to stay healthy. Not only does regular exercise keep you fit and healthy but it also helps maintain a healthy body weight, metabolism and lower body fat levels. If you want to burn fat and lose weight - you need to take regular exercise - period! Team DNA Lean suggest a 35-45 minute brisk walk 4-6 times a week. If you can do this before your breakfast first thing in a morning, even better! To further enhance fat and permanent weight loss, take a serving of DNA Lean fat burners prior to doing your fasted cardio.
5. EPA Omega 3 fatty acids
EPA is found is oily fish. We suggest eating a small portion of oily fish such as salmon, mackeral or trout daily! Combine this with a large portion of steamed veggies for a meal that will not only help you achieve satiety but will also help you lose weight. Fish oil is good for you in so many different ways - but in terms of weight loss, it helps increase insulin sensitivity which in turn can help stabilise blood glucose levels and help with fat and weight loss.
6. Drink pure water
Cut out all the fizzy, sugary and soft drinks - even sugar free drinks! These all contribute to gaining excess weight. Your probably thinking - I can unserstand the sugery drinks, but why the sugar free drink? Zero carb sweet tasting soft drinks are full of artificial sweeteners, which not only have a plethora of ill side effects but due to their sweet taste fool the brain into thinking that you have consumed something sugary and can stimulate insulin production. As we touched earleir elevated insulin levels are NOT productive to fat and weight loss. Stick with pure water, several litres steadily sipped throughout the day. This will keep you adequately hydrated, help your digestion, and also flush excess water, fat and toxins out of your body.
7. Glycemic index
Carbohydrates are not all equal! Although ultimately every type of carbohydrate that you consume will be broken down in your digestive system to become simple molecules of glucose, it is the speed at which a carbohydrate becomes glucose that is important. The quicker this process the higher your levels of a hormone called insulin will become. In short, elevated insulin levels are counter productive to fat burning. Thus the slower a carbohydrate digests to glucose, the better, as this latency in digestion of the carbohydrate will ensure that you dont have a rapid increase in blood glucose levels, and hence minimise your insulin levels in the process. here you can find more info on glycemic index.