1. WHEN YOU WAKE UP
Throughout the night your body has gone without energy and nutrients, slowing your metabolism to a smoulder.
Begin your day by lighting the spark and fuelling it with a nutritious breakfast. According to a study from the American Journal of Epidemiology, breakfast eaters were 4.5 times less at risk of developing obesity.
Additionally, numerous studies link breakfast to increased memory and concentration, lower levels of bad cholesterol and lower chances of falling ill with diabetes and heart disease.
TOP TIP: Go Green
Compliment your breakfast with green tea. Studies show that three cups a day can reduce body weight and circumference by significantly increasing the metabolism. Its antioxidants even prevent cancers and cardiovascular disease.
2. WHEN YOU EAT
Protein with every meal! There's a reason why your protein requirements are so high. It builds and maintains your active lean muscle: meaning the more muscle you have the more calories you burn at rest. Moreover, protein prevents insulin spikes, the fat storage hormone caused by high carbohydrate foods that inhibit fat loss. Even better, protein has a thermic effect: a cost in calories used during digestion. It's estimated that approximately 40 out of every 200 calories of protein consumed is automatically burned. That's 10% of your total calorie intake.
SNACK OF THE DAY: Low fat cottage cheese with fresh kiwi and a handful of raw almonds
This nutritious snack is not only an easy way to add slow releasing protein into your day, but is also low in carbohydrates to ensure optimum fat burning. Try leaving the skin on the immune boosting kiwis for extra vitamin C and fibre.
3. WHEN YOU ARE AT THE GYM
Set your metabolism ablaze and step up the intensity during time saving sprint training! Whether you run, ride, row or swim, sprint training burns fat at an exceedingly higher rate for up to 48hrs after exercise. An Australian study of female volunteers found that after 15 weeks, those who included sprints in their cardio workouts lost three times more fat compared to their steady paced counterparts.
SPEEDY WORKOUT: Three 20 second sprints followed by 40 seconds rest
These sudden bursts of speed facilitate a fat burning response within the muscles sending the metabolism into overdrive. Each week try adding one more until you can do 10 sprints over 10 minutes. This short and sharp workout is an effective way to finalise a session and guarantees you leave the gym a fat fighting machine.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.