7 STEPS TO REDUCE BODY FAT

  1. Eat 5 or 6 Meals A Day – many people stick to the traditional 3 meals a day and vary their portion size and calorie intake.  The problem with this is that the body is going without food for long periods of time, increasing cravings for sugary sweets and fats as well as cannibalizing muscle to use as an energy source.  Breaking your meals up stabilizes your blood-sugar levels and gives the body a more regular supply of nutrients, boosting your metabolism.
  2. Eat Before You Are Hungry – One of the reason’s it’s best to eat meals more regularly is so we don’t actually get hungry.  When you’re hungry your body is telling you it needs nutrients and so to combat this you need to eat regularly to prevent this happening.  When your body is hungry it is going into survival  mode, eating muscle for energy and storing fat as a survival mechanism.
  3. Protein – protein is the building blocks for muscle, and increasing your protein intake will help boost your metabolism.  When your muscle mass is greater, your body is constantly trying to burn energy to feed them, so even when you’re at rest your body will be trying to burn fat.
  4. Carbohydrates – reduce and vary the type and amount of carbohydrates you consume.  Despite some people advising on cutting out carbs for good abs, you actually need carbs to maintain energy levels as well as healthy heart and brain functioning.  Varying your level and type of carbohydrates keeps your system guessing and helps with your metabolism.  In order to avoid a metabolism crash, consume more carbs on days when you’re doing a big workout, and reduce on lighter days.
  5. Water – According to the Journal of Physiology of Sport and Exercise, water is essential for the conversion of protein and carbohydrates, as it helps deliver glycogen and amino acids to muscle tissue.  Insufficient water in your system will also hinder the breaking down of fats, so getting enough water is essential for reducing your body fat which is needed for visible abs.  Aim for at least 2 litres of water a day, varying depending on how much you’re exercising.
  6. Evening Meal – the food you consume before you sleep can play a big role in your quest for visible abs.  Try to consume more protein with little carbs, as your body will not be burning carbs while you sleep and therefore store it as fat.
  7. Salt – One of the reasons people struggle to get visible abs is because of the level of sodium in their diet.  If you consume too much salt, your body retains water, giving you a soft appearance which prevents you from getting visible abs, so keep an eye on your salt intake and cut out any excess.
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