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5 Awesome Fat Burning Foods

5 Awesome Fat Burning Foods

We’re always searching for that weight loss miracle aren’t we? Minimum effort and maximum results please. Oh wait, that’s not doable? Damn. Back to the drawing board.

We live increasingly busy lives, in fact, just the other week it was reported that HALF of adults do no exercise at all. None. Nada. Zilch. That’s a pretty shocking statistic which highlights a pretty major problem here. Are we all simply too busy or are we just lazy? It’s easy to get sucked into the couch life, I mean, hello – Netflix! But we don’t want to become a world of couch potatoes. So whilst I urge you to pause Pretty Little Liars and move your ass, you can also read up on some handy foods that will give you a helping hand in burning some fat.

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So without further ado, five foods for zapping away the fat! *and no this doesn’t mean you can get out of exercising too…

1. Hot Peppers

And I’m talking HOT cayenne peppers. These peppers contain capsaicin, this is what gives them their heat and powerful kick. It also helps to burn away calories too, hoorah! You can buy cayenne pepper raw (if you’re brave enough) or in a powdered form. Alternatively you can pick up a hot sauce which you can use in pretty much everything, to an extent.

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2. Whole Grains

These make your body WORK, twice as hard in fact. Whole grains basically burn twice as many calories breaking down foods such as brown rice as opposed to those nasty processed foods that we just don’t need. All too often people make the mistake of cutting out whole grains from their diet in fear that they will bloat or gain weight, but this isn’t the case!

3. Coconut

I bet you didn’t expect this one, did you? Coconuts are rich in medium-chain triglycerides. Did that mean anything to you? No me either really, but what it does mean is that these MCFAS can increase our metabolism rate by up to 30%! Now that’s a statistic I can get on board with. Why not alternate your normal dairy milk to coconut milk? It’s healthy, super tasty and fat burning, duh! If milk isn’t your thing then coconut flakes make for a great afternoon snack.

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4. Avocado

Avocados are one of my favorite ever foods! Creamy, fatty goodness that’s technically healthy? YES please. Not only do these taste great and make for a fantastic dip (who doesn’t love guacamole?), they also boost our metabolism and speed up the process of converting fat into energy. Wahey! For a simple guac recipe – mash up a couple of avocados, chop up a red onion, add a pink of salt and a few dashes of lime et voila! Serve with sticks of carrot or cucumber for a healthy option.

5. Ginger

This was a new one to me, but ginger is also a great fat burning food. It has the ability to increase your body temperature which means that your body has to use up more of those pesky calories to keep your temperature down, winning! Fresh ginger is a fantastic addition to soups and stir fries, it can also be used in baking too so there are a lot of options!

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There are a load of other amazing foods that are packed with fiber and will prolong your cravings and help you feel fuller in-between meals. Lentils, bananas, quinoa and nuts are all a good bet to try and keep those 9pm sugar cravings at bay. I mean who wouldn’t want a bowl of quinoa over a Krispy Kreme? Yeah, nobody said this would be easy…

Featured photo credit: Dollar Photo Club via dollarphotoclub.com

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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