This means eating all your meals within a 6-8 hour window, which is best achieved by eating your last meal at 6pm, then waiting until noon the following day for your next meal. This forces your body to break into its fat stores for fuel.
Combine fasting with exercise (‘training fasted’) and you will increase insulin sensitivity, which further encourages your body to burn fat.
This is alternating short periods of high-intensity exercise with short rest periods, giving you great results in less time. Studies show that HIIT burns more calories compared with continuous aerobic training – and you save time at the gym too.
Focus on workouts that target your whole body. This could be a quick 10 minute HIIT circuit, or you could simply use a skipping rope as fast as you can for 20 seconds, followed by 20 seconds at a slower pace.
Eating more protein will increase your metabolism and preserve your lean muscle mass, which helps burn more fat. It also takes more calories to burn protein compared to fat or carbs. Lastly, protein keeps you feeling fuller for longer, which helps you resist that afternoon biscuit craving!
Choose lean foods that are bursting with protein such as poultry, fish, milk, pork, eggs and nuts. Aim for at least 1g of protein per pound of bodyweight each day.
You might be surprised to discover that drinking water can help speed up fat loss. But a 2003 study found that drinking 2 cups of cold water boosted metabolism by almost a third within 40 minutes.
Staying hydrated also helps you perform at your best. Even slight dehydration can reduce your gym ability, as your body diverts its energy to keeping vital organs hydrated rather than helping you do those final reps.
You guessed it – to achieve rapid weight loss you’ll have to ditch the carbs, especially sugar and starch. Start reducing them slowly over 5-7 days until you’re eating less than 50g a day. Then watch the fat start to melt away! We know it’s tough, so try delicious low-carb recipes such as this Greek Chicken Pilaf or Low Sugar Chocolate Mousse to help ease the pain!
Having tried intermittent fasting, I know that it works and that if I start to get a bit chubby I can just do this for a few days. It really does cut fat fast, though I cant say I relish doing it at the time!
the cold water thing sounds good, although I fear that the actual metabolism increase will be negated by a couple of mouthfuls of food. Sadly there are no real shortcuts to healthy eating and exercise! As Debra says, 'eat less cake'!
Increasing the lean protein is the best tip that I agree with because it fills me up more and stops me nibbling on starchy foods. I also seem to have less sugar cravings since I've started eating more protein at each meal, even breakfast.
Debra, I use the first 4 points as an excuse to not do the last one! Seems to work for me, but then I don't have much fat to get rid of!
I liked all the 'increase' bits - but sadly it does come down to the last point, 'eat less cake'. No more bake-off for me!