Don't Be Afraid of Heavy Weights
Cardio blasts calories immediately, while strength training increases metabolism over time. Combining the two gives you the ultimate fat burning workout.
A study in The Journal of Strength and Conditioning Research found that women who completed a 60-minute strength workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. If woman performed three strength training sessions per week, that would be approximately 15,600 calories a year, or 4.5 pounds of fat.
Ditch the Alcohol
The American Journal of Clinical Nutrition published a report in 2004 that stated that the conversion of alcohol to acetate during metabolism inhibits lipolysis (ability of the body to burn fat).
Another study from the Graduate School of Medical Science at Kyushu University demonstrated that regular consumption of alcohol correlated with decreased insulin sensitivity, increasing a potential risk for insulin resistance and weight gain, particularly in the belly.
Beverages can hold added calories, always survey your options. Drink water or flavored water (without artificial sweeteners added), spritzers, all natural juices, herbal teas, decaf coffee and warm apple cider.
When choosing alcohol, remember that it can dehydrate your body. Instead of beer, cider, egg nog, Bailey's or Kahlua, try lower-calorie dry wines, wine spritzer's, virgin Bloody Mary's or a splash of spirits with tonic or seltzer.
Although snacks are part of a healthy diet, they can become a source of extra calories. Always keep moderation in mind. The goal for snacking is to limit snacks to 150 to 200 calories. Always include the three macronutrients: protein, fat and carbohydrate. Always understand the ingredients, avoiding anything artificial or refined.
Small meals consumed approximately every three hours can contribute to stable blood sugars throughout the day. Choose treats that are high in fiber (5 grams or more per serving) such as, bean dips, fruits and vegetables with peanut butter or hummus, and low-fat dairy. Choose whole grains that have a low glycemic index and include a small amount of protein with them to keep your cravings in check.
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