Alongside keeping your calories in check – easily done by doing cardio and eating healthily – it shouldn’t take too much more to drop those unwanted pounds.
Your basic metabolic rate (BMR) ticks over all day, every day, ensuring that doing nothing actually burns calories. Simply put, staying alive requires energy.
We are able to increase our BMR in several ways, including eating more protein. This is because protein takes more energy to digest carbs or fat. It’s also more satisfying and filling, helping you to avoid overeating. Take a look at how much protein we need if you’re not sure.
The main antioxidant in green tea and matcha tea, EGCG, helps increase hormones that tell fat cells to break down fat, particularly when combined with exercise. Green tea also improves insulin sensitivity and glucose tolerance, encouraging your body to store calories as muscle, not fat.
However, you would need to consume 400mg of EGCG a day, equivalent to 6 to 7 cups (or you could cheat and take a green tea or matcha supplement!)
Your insulin sensitivity and metabolism are at their highest after an intense workout. This is why you crave carbs in order to get those glucose levels back up. If you usually work out in the morning, have a larger lunch and smaller dinner – this will minimise any fat gains.
Extending the time between eating is known to burn more fat by elevating insulin sensitivity. One study by the LSU found that alternate day fasting (fasting every other day) reduced body fat by 4% in just 3 weeks.
If you’re a newbie, why not give intermittent fasting a try for 12 hours to see how it goes.
When you’re dehydrated your metabolism slows down to conserve fluids, which can also impair exercise performance. Ensure you stay hydrated by drinking a large glass of water immediately on waking, which replenishes the body with water it’s missed whilst asleep. Aim for at least 2 litres a day after that.
haha good point Dan! Think it means when you're awake though ;)
I might be missing the point, but an early night and a lie-in will make fasting for 12 hours a doddle. Does it work while you are asleep?