Summer’s approaching which signals “panic mode” for many.
It’s this time where we think about lighter clothes for warm weather and start shedding our winter parkas for shorts and T-shirts.
If the thought of wearing a swimsuit sends shivers down your spine, incorporate these 5 fat burning tips to slim down for summer.
1. Drink Matcha Tea
According to a study from the American Journal of Clinical Nutrition, drinking green tea has fat-fighting effects.
Since matcha is ground up green tea leaves, it’s higher concentration of catechin polyphenols stops the body from absorbing carbohydrates and helps burn more fat.
Enjoy it as a warm tea or in your daily green smoothie. I love to add 1 ½ teaspoons of matcha to ½ cucumber, 2 stalks of celery, ¼ lemon, 1 cup raw spinach and ½ cup frozen blueberries.
Either way, you’ll love it’s energizing, fat-burning effect. Don’t drink it too close to bedtime since it has caffeine.
2. Incorporate High Intensity Interval Exercises
Whether you walk, run, bike or swim, the International Journal of Obesity revealed that those who engaged in HIIE reduced total body mass, fat mass and trunk fat as compared to those who engaged in steady state exercise.
Both groups improved their cardiovascular fitness but only those who did HIIE tapped into those stubborn fat stores!
So push your body to the max by running for one minute, then decrease to a slow jog for two minutes.
Keep cycling like this for your entire workout rather than going at a steady pace. Your fat stores won’t stick around for long.
3. Consume Healthy Fats
Healthy fats have a wide range of health benefits, including heart health by lowering your LDL.
Good fats contain essential omega-3 fatty acids which boost brain function, strengthen your immune system, improve your mood and aid in decreasing fat.
So which fats are “good” fats?
Fats from fish and nuts as well as those from avocado, coconut oil, egg yolks, and fish oil are great.
4. Eat 5-6 Small Meals Per Day
We need food to supply our bodies with energy. So if we eat too much at one sitting our bodies can’t utilize that food for energy so it stores it away as fat for future use.
Six small meals rather than three large ones maintains our blood sugar levels which prevents low energy crashes and binge eating.
Plus, we’re more likely to metabolize that food for energy rather than storing it on our hips for later.
5. Sleep 7-9 Hours Per Night
The Journal of Clinical Endocrinology and Metabolism found that it only takes one crummy night’s sleep to increase insulin resistence.
Insulin resistance precedes the development of type 2 diabetes because it causes blood glucose levels to remain too high. When you have too much blood sugar floating around, your body can’t break it down and stores it as fat.
Make sleep a priority and get to bed early. No more binge watching Netflix late at night.
If you want a great night’s sleep, eliminate electronics one hour prior to down time. Light from these devices interferes with melatonin production which helps us drift off to a peaceful sleep.
Consistency is the key!
I know I’m guilty of not getting enough sleep, missing meals and not pushing hard enough in my workouts. Sometimes it’s nice to go for a steady state run, right? But with time and persistence those stubborn fat stores will shrink.
Which one of these tips will YOU start incorporating today?
Cheers to your health,