i put this on a thread a few weeks ago, im all into health, nutrition and exercise, im a bit of a fitness junky, so heres my tips, be warned its an essay lol zz
EXERCISE
aim to do around 30-40 min of cardio 4 times a week, this can be anything from brisk walking, running on a treadmill,cycling or rowing, anything that raises you heart rate. also mix this up by doing a class ie zumba,aerobic. make sure you change your exercise routing regularly as other the body get used to doing the same thing and this can slow down you weight loss.
you also want to encoporate resistance training as it burns more calories over a daily basis than cardio, even though as you doing the cardio you burn more calories after weights you continue to burn calories at a higher rate overs the day compared to just doing cardio. for every pound of muscle you put on your bmr rises by 50 calories
FOOD
BREAKFAST
breakfast is the most important meal off the day when we sleep our metabolism slows right down so breakfast speed our metabolsm up and also stops us picking on rubbish through till dinner time, i recommend 2 weetabix and semi skimmed milk, or a poached egg on whole meal toast. if you dont have much time to make breaskfast a banana and a handfull of nuts would be ideal as the banana realise energy slowely and nuts contain protein which also keeps you fuller for longer.
LUNCH
try and eat things such as jacket potato and a healthy filling such as tuna (no mayo) beans are also low calorie and good for you but do contain suger so limit beans in tomato sauce to onces a week, a whole meal sandwhich with ham etc or a wrap, you could also make yourself an egg white omellette with veg, i eat 4 egg whites with one yolk (75% of calories and fat come from the yolk)
TEA
try and eat things such as fish,steak,chicken,turkey breast grilled not fryed and accompany them with plenty of veg. home made soup is also a good one to make as you can make it a day or two before and then if youu dont fancy cooking its better than turning to a high calorie ready meal. i also make cottage pie,lasagne,bolognaise sauce with LEAN turkey mince instead of beef its much healthiar, cous cous or quinua is a healthy alternative to pasta and rice and you can have that stuffed in peppers or it makes a nice accomplement to a home made stew etc.
DRINKS
drinks such as pop, fruits etc contain alot on empty calories, you wanna change these for water or squash or even flavoured water, drinking plenty of water actually makes you feel full so you tend to eat less as well so it an added bonus.
Green tea is also an awesome drink which aids weight loss and also has lots of other health benefits, its not overly nice but i got used to it and its all i drink it also boosts your metabolism.
SNACKS
you wanna snack on things such as fruit, nuts also low fat yoghurts, maybe rivitas and rice cakes with cottage cheese or humous. also the occasion cereal bar would be ok.
TIPS
* drink a glass of water or eat an apple before a meal, this makes you feel fuller so you eat less
*eat of smaller plates, sound silly i know but this knocks of calories
*dont fry your food grill it
*swap all white varieties for whole meal, eg whole meal bread and pasta
*sauces contain alot of unwanted calories so limit the amount of sauces you have.
lower belly fat is also diet related, so you can even be skinny and have lower belly fat, try your best to keep you healthy and not connsume excess sugers and you will see a big diffrence in you lower belly fat
also protein shakes make a great meal replacement and also help with muscle repair and definitions too, one 100% whey protein shake with one scoop and water contains around 80 calories and 16g protein so they either make a grear snack replacement or drink them instead of a meal either way you double the benefits of the nurtiants and that fact its low calorie xx
thanks ladies!! xxxxxxxxxxxxxxxxxxxxxx
thanks ladies!! xxxxxxxxxxxxxxxxxxxxxx
xxx
