Advertising
Advertising

You Have To Try These Fat Burning Food And Drinks To Make Your Workout Plan More Effective

You Have To Try These Fat Burning Food And Drinks To Make Your Workout Plan More Effective

Love it or hate it, but we are living in a world that is extremely health conscious. I think this health consciousness is a good thing. Book stores these days are full of guides to eating healthy, there are countless websites and blogs with weight loss advice and dieting tips, there is so much information, that weirdly it can be hard to find the simple info, of what burns fat, and what does not.

Perhaps you already exercise well, but due to pressures at home or at work, you find it difficult to go the extra length to getting fat burning foods. This is a habit you have to stop immediately if you want to improve your health. Some foods are clearly bad for us and you should make sure to stay away from these unhealthy foods and rather chose the fat burning alternatives we suggest here.

It is a myth that eating a super healthy diet can be challenging or is needlessly expensive In fact some of the foods listed below can be found easily and are cheap.

Mix these foods with a great exercise routine (if you’re burning more calories than you’re consuming, then you’re already losing weight), and you’re pretty much good to go!

What makes these particular foods good is that they help boost and speed up your metabolism, your body’s system of chemicals processes that keeps you going. As these processes require energy, they need to burn fat. So, a faster metabolism means the faster you burn fat. This makes any exercise you plan or will undertake far more effective.

Meat & Fish

I know what you’re thinking…meat is fatty by nature. This is true, and I’m certainly not going to say that the secret to a healthy diet is a steak per day (but wouldn’t that be something!) – but meat and fish can still be healthy if you choose the right one.

Salmon, Herring, Tuna, and Mackerel

    Omega 3 acid can make our skin glows!

    These fish are super rich in Omega 3 fatty acids. You may well have come across articles talking about Omega 3 and its benefits, and, well, they’re not wrong. Omega 3 has been used to treat a variety of conditions including Depression and Asthma. But what is it doing here?

    Omega 3 is also great at boosting your metabolism by reducing blood sugar levels and reducing inflammation. Also research has shown Omega 3 fatty acids are great at regulating your heart rate after exercise. These fish, in particular Salmon contains amounts of protein which help to build muscle.

    A great meal which is high in Omega 3 and protein is Spiced Salmon with Sweet and Tangy Slaw. Its really quick and pretty easy to make too.

    Advertising

    Chicken and Turkey

      lean meat is good for muscle building too!

      Now this is more like it. Chicken and Turkey work fantastically well. Both contain huge amounts of protein, which, as mentioned before help build muscle (and burn lots of calories while doing so).

      Studies have shown that the glucose your body makes from protein takes twice as much effort for the body than it does when burning carbs into glucose. Also, they contain surprisingly low amounts of fat, so with Chicken and Turkey in your diet, you’ll be burning fat, without putting it on.

      A healthy chicken recipe comes from Jamie Oliver: Firecracker Chicken Noodle Salad . It’s pretty quick to make and has a real kick to it.

      Vegetables, Fruit, and Beans

      Seaweed

        It’s good to ease digestion.

        While to us in the west, seaweed has long been a stable of Asian cuisine.
        Seaweed contains huge amounts of Iodine which in itself is a useful micronutrient. But, when consumed it makes your thyroid produce hormones which helps to regulate your metabolism.

        Though when eating seaweed, make sure not to consume too much as this can result in Iodine poisoning.

        A nice quick seaweed salad is a great way to have seaweed. Seaweed flakes works well in a number of dishes.

        Celery

          celery is good for detoxing too!

          Celery has an extremely low calorie count. Some have said that its calorie count is actually negative as it contains less calories than it takes to burn, this isn’t really accurate but it gives an impression about how low on calories celery is.
          Celery is mostly made up of water (which is a fantastic metabolism booster, but more on that later) and cellulose which is undigested.

          When consuming it (as with any food) it gets your digestive system working which in turns burns calories. So when you eat it, it can help fill you up without putting any strain at all on your calorie count.

          Celery can be used as a snack by itself, as well as an ingredient in salads, soups, and stews. It can even be blended down and used in drinks.

          Advertising

          Avocado

            Its true that avocados contain large amounts of fat, but the fats they do contain are actually considered to be healthy fats (sounds like an oxymoron but bare with me), because monounsaturated fats, which avocados have, help control the rate of metabolism.

            For a guide to how to best use avocados…well, you can’t beat a good guacamole . Use it as a dip for a celery stick to show you’re not messing around.

            Peppers and Chilies

              Whilst the science behind it isn’t as simple as hot food burns fat, it does none the less work that way. Eating hot peppers can boost your metabolism quite rapidly, within hours after consuming. With Guacomole above, and Peppers here, it looks like Mexican food is the way to go…

              Peppers and chilies are used in countless recipes. A good metabolism boosting one is Stir Fried Chicken and Broccoli with Noodles.

              Fiber rich greens: Spinach, Kale, Brussels Sprouts and Peas

                If you don’t like salad you can always include them into smoothie

                Looks like Popeye had a scientific basis… Fiber whilst very useful for the body and working with your digestion isn’t actually consumed and used by your body. As your body tries to figure out what to do with it, it burns calories, lowers cholesterol and blood glucose.

                These greens are hugely versatile and are commonly used in salads …though Brussels Sprouts are famously avoided during the holidays.

                Beans, Chickpeas and Lentils

                  they are natural substitute for carbs and they are high in protein too!

                  Beans are rich in fiber and lean protein, which as we have explored are both vitally important when boosting your metabolism. So as a food type with large amounts of both, its use in boosting your metabolism is a no brainier.

                  Advertising

                  But that’s not all, beans are also a good source of Iron which helps transport oxygen to your muscles, and by extension increasing their effectiveness and their ability to burn fat.

                  There’s a lot you can do with beans, for example you can try a healthy Sweet Potato Fritters with Smoky Pinto Beans dish.

                  Apples

                    An apple a day keeps the doctor away!

                    I’ve discussed some of the advantages of fiber before, and apples are a great source of it. However this is not the only benefit for the metabolism apples have. Indeed research has shown that eating apples lowers the risk of gaining the metabolic syndrome.

                    Berries like Strawberries, Blueberries, and Blackberries

                      antioxidant make you skin glows!

                      Like the greens and apples mentioned above, berries are a great source of fiber. A handful of berries are extremely high in fiber, it can easily account for about 10% of an individual’s daily fiber intake of 35 grams for men, and 25 for women.

                      Mix them up in a delicious smoothie for a great combo.

                      Grapefruit

                        grapefruit is high in vitamin C and it’s good for our skin

                        Grapefruits are sensational metabolism boosters. They help lower insulin levels which by extension hugely helps with weight loss. However, they are also contain fiber (which I’m sure you’re sick of hearing about) and vitamin C which helps keep you and your immune system healthy.

                        Grapefruits make a decent breakfast by themselves, otherwise when juiced you can consume its great benefits as a drink.

                        Dairy

                        Low Fat Yogurt

                          greek yogurt is the best choice because it has the highest protein content.

                          Yogurt is a fantastic metabolism booster. It contains a great source of calcium which, as well as other things, helps regulate how fat is stored in your body.
                          Also, dairy products contain large amounts of protein. However I emphasize low or no fat yogurt and dairy products as full fat is well…full fat.

                          Liquids and Drinks

                          Water

                            It’s always important to keep yourself hydrated

                            One of the most important metabolism boosting things to consume is good old fashioned H20. It has been found to increase your metabolic rate by 30%. Which, by itself makes it a great metabolism booster. But on top of this, water is a powerful appetite suppressor, so drinking water not only keeps you healthy, but also helps make you stop eating unnecessarily.

                            Advertising

                            Tea, Green Tea, and Coffee (read: Caffeine)

                              you can burn more calories if you drink a cup of black coffee before working out.

                              Caffeine does have its share of problems, this is true. However if you are looking for a quick pick me up, a quick boost to your energy levels and metabolic rate, then it is a good choice. Especially if the alternative is a super sugary energy drink.

                              I recommend an espresso or a regular coffee as opposed to a cappuccino or latte as the fats in the milk may counteract any benefits.

                              Other types of foods

                              Eggs

                                Eggs are amazing and hands down something you need if you want to boost your metabolism. Eggs feature Omega 3, Protein, Amino Acids, Vitamin B, and Iron. Also, on top of everything, they are low on calories. Meaning there are few things better.

                                Eggs are very versatile, but a good omelette is hard to beat.

                                Chocolate

                                  bare with the amount you eat and the choice of chocolate you pick

                                  Before you raid the candy shop for metabolism boosters, I should be more specific. Chocolate is a sweet, so generally less is more. However chocolate with a high amount of cacao (so, Dark Chocolate) can help your metabolism pretty well.

                                  Cacao contains magnesium which helps maintain good glucose levels as well as increases the levels of the hormone adiponectin which helps burn fat.

                                  Brown Rice, Whole Grain Cereal, and Quinoa

                                    carbs are not enemy, it’s all about balanced diet

                                    The above are all examples whole grains. It has been demonstrated that eating more whole grains can have a direct impact on your metabolic rate and weight loss. Studies have also shown that whole grains increase the calories consumed during the digestion process, and as a result, have a big impact on the body’s ability to burn fat.

                                    There are numerous ways to include whole grains like brown rice into your diet. A Garlic Chicken Fried Brown Rice dish is one idea.

                                    The above are a sample of the many fat burning, and metabolism boosting foods available. With an increase of them in your diet, and a good fitness plan, you’ll soon be in the shape and health you wish for, and deserve.

                                    Featured photo credit: playbuzz.com via playbuzz.com

                                    More by this author

                                    Arthur Peirce

                                    Lifestyle Writer

                                    A Negotiation Is Like a Game, You Can’t Get the Best Deal Without a Strategy Signs of a Commitment Phobe and How to Deal with Him/Her How to Be Your Own Boss with Little (or No) Money Keep A “Friend Bank” So You Can Maintain The Right Kind Of Friendship! How to Leave a Great Impression with a Confident Handshake

                                    Trending in Food and Drink

                                    1 10 Brain Vitamins for Enhanced Brain Power 2 25 Quick and Healthy Breakfast Ideas to Energize Your Day 3 15 Healthy Recipes for Dinner (For Fast Weight Loss) 4 20 Easy Smoothie Recipes for Weight Loss 5 The Best Refreshing Morning Routine: Have a Vegan Breakfast

                                    Read Next

                                    Advertising
                                    Advertising
                                    Advertising

                                    Last Updated on July 3, 2020

                                    How to Control Your Thoughts and Be the Master of Your Mind

                                    How to Control Your Thoughts and Be the Master of Your Mind

                                    Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life. To control your thoughts means to influence the way you live your life.

                                    Your mind, more specifically, your thoughts, affects your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality)

                                    I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive, and just a general waste of energy.

                                    You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                                    Choose to be the person who is actively, consciously thinking your thoughts. Be someone who can control your thoughts—become the master of your mind.

                                    When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                                    I currently have a few thoughts that are not of my choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                                    Who Is Thinking My Thoughts?

                                    Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in control of your thoughts.

                                    If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                                    Here are four of the “squatters” in your head that create unhealthy and unproductive thoughts.

                                    1. The Inner Critic

                                    This is your constant abuser who is often a conglomeration of:

                                    • Other people’s words—many times your parents
                                    • Thoughts you have created based on your own or other peoples’ expectations
                                    • Comparing yourself to other people, including those in the media
                                    • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                                    The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance, and lack of self-love.

                                    Why else would this person abuse you? And since this person is youwhy else would you abuse yourself? Why would you let anyone treat you this badly?

                                    2. The Worrier

                                    This person lives in the future—in the world of “what ifs.”

                                    The Worrier is motivated by fear, which is often irrational and has no basis. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                                    Advertising

                                    3. The Reactor or Troublemaker

                                    This is the one that triggers anger, frustration, and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

                                    This person can be set off by words or feelings and can even be set off by sounds and smells.

                                    The Reactor has no real motivation and has poor impulse control. He is run by past programming that no longer serves you—if it ever did.

                                    4. The Sleep Depriver

                                    This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                                    The Sleep Depriver’s motivation can be:

                                    • As a reaction to silence, which he fights against
                                    • Taking care of the business you neglected during the day
                                    • Self-doubt, low self-esteem, insecurity, and generalized anxiety
                                    • As listed above for the inner critic and worrier

                                    How can you control these squatters?

                                    How to Master Your Mind

                                    You are the thinker and the observer of your thoughts. You can control your thoughts, but you must pay attention to them so you can identify “who” is running the show—this will determine which technique you will want to use.

                                    Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                                    There are two ways to control your thoughts:

                                    • Technique A – Interrupt and replace them
                                    • Technique B – Eliminate them altogether

                                    This second option is what is known as peace of mind.

                                    The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go-to” thoughts in applicable situations.

                                    Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

                                    1. For the Inner Critic

                                    When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                                    You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                                    For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                                    Advertising

                                    You can also have a dialogue with yourself to discredit the ‘voice’ that created the thought—if you know whose voice it is:

                                    “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                                    If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready.

                                    This is the first squatter you should evict, forcefully, if necessary:

                                    • They rile up the Worrier.
                                    • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                                    • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                                    • They are a bully and is verbally and emotionally abusive.
                                    • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                                    Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                                    Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                                    2. For the Worrier

                                    Prolonged anxiety is mentally, emotionally, and physically unhealthy. It can have long-term health implications.

                                    Fear initiates the fight or flight response, creates worry in the mind, and creates anxiety in the body. This may make it more difficult for you to control your thoughts effectively.

                                    You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                                    • Increased heart rate, blood pressure, or surge of adrenaline
                                    • Shallow breathing or breathlessness
                                    • Muscles tense

                                    Use the above-stated method to interrupt any thought of worry and then replace it. But this time, you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                                    If you believe in a higher power, this is the time to engage with it. Here is an example:

                                    Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                                    “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                                    Smile when you think about it or say it aloud, and phrase it in the present tense. Both of these will help you feel it and possibly even start to believe it.

                                    If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                                    Advertising

                                    Now, take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like! Do it until you feel that you’re close to being in control of your thoughts.

                                    Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

                                    For example: If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                                    “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place.

                                    Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                                    Change those fearful thoughts when they happen:

                                    “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                                    Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                                    3. For the Troublemaker, Reactor or Over-Reactor

                                    Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers. But until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                                    The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain.

                                    I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                                    Conscious breathing is as simple as it sounds—just be conscious of your breathing. Pay attention to the air going in and coming out.

                                    Breathe in through your nose:

                                    • Feel the air entering your nostrils.
                                    • Feel your lungs filling and expanding.
                                    • Focus on your belly rising.

                                    Breathe out through your nose:

                                    • Feel your lungs emptying.
                                    • Focus on your belly falling.
                                    • Feel the air exiting your nostrils.

                                    Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize. Now, you can address the situation with a calmer, more rational perspective and avoid damaging behavior, and you’ll be more in control of your thoughts.

                                    Advertising

                                    One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

                                    Master your mind and stop the Reactor from bringing stress to you and your relationships!

                                    4. For the Sleep Depriver

                                    (They’re made up of the Inner Planner, the Rehasher, and the Ruminator, along with the Inner Critic and the Worrier.)

                                    I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                                    Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                                    1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                                    2. Then I came up with a replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                                    When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and thoughts, and I choose quiet.

                                    From the first time I tried this method, I started to yawn after only a few cycles and am usually asleep within ten minutes.

                                    For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (closed, of course). Sometimes I try to look toward my third eye but that really hurts my eyes.

                                    If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                                    You can also use this technique any time you want to:

                                    • Fall back to sleep if you wake up too soon
                                    • Shut down your thinking
                                    • Calm your feelings
                                    • Simply focus on the present moment

                                    The Bottom Line

                                    Your mind is a tool, and like any other tool, it can be used for constructive purposes or destructive purposes.

                                    You can allow your mind to be occupied by unwanted, undesirable, and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                                    Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. You can be in control of your thoughts. The choice is yours!

                                    More About Mental Strength

                                    Featured photo credit: Priscilla Du Preez via unsplash.com

                                    Read Next