- Get your body fat % down to below 15% (or lower)
If your body fat percentage is above 12%, then you're getting closer than average to having excess body fat. If you're struggling to lose weight, then you may want to start working towards eating less and moving more. You could also try some supplements to help encourage your body to burn off those extra pounds. Here are some things to consider:
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- Increase your protein intake
Protein helps keep your muscles strong while maintaining muscle mass. Consuming sufficient amounts of high quality protein also keeps you feeling full for longer. Aim to consume between.8g-1.5g per kg of ideal bodyweight.
- Eat plenty of fresh fruits and vegetables
These foods have loads of vitamins, antioxidants and fibre which will keep you satisfied without packing on unnecessary calories. Try eating them raw or steaming them lightly if they're not appealing straightaway.
- Cut out refined carbs
Refined carbs like sugar, white bread, pasta and rice are loaded with empty calories which go straight to your waistline leaving little room for any nutritional value. Replace these with whole grains, pulses, nuts and berries.
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- Drink water
Keeping your body properly hydrated is essential for helping to boost metabolic rate and therefore increase your chances of shedding unwanted flab. Make sure you drink at least 2L of water a day - preferably between meals so that your digestive system isn't slowed down by drinking straight after eating.
- Go low carb
Carbs make your blood glucose spike, sending a surge of insulin into your bloodstream. Insulin's job is to move glucose out of our cells and into our bloodstream where we need it. However, if we eat a lot of carbs, our blood sugar drops causing us to feel hungry again shortly afterwards. To counteract this, aim to cut back on carbs while increasing your consumption of lean meats, fish and fresh fruit.
- Add exercise
You'll find that sticking to regular exercise will improve your overall fitness levels and provide additional benefits beyond burning calories and boosting calorie burn. Exercise such as brisk walking, jogging, swimming, cycling, skiing and yoga will improve your cardiovascular health and help you reduce stress levels.
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