INCREASE Non-Starchy Vegetables by 2 more servings per day (Aim to build to 10+/day)
The most effective fat loss supplement is WATER. Forget about super foods, protein powders, fat metabolisers and other expensive powders and pills. You could always be slimmer, fuller and healthier by drinking more water. Studies show that the more water we drink the more body fat we burn – the water decreases the concentration of various substances in our blood,which consequently increases our ability to burn body fat. Aim for 8 glasses a day at least, the more the better. Your urine will indicate the need for more water – if it is not clear or you are thirsty then you need to drink more water! Drinking a glass of water before every meal will also help determine whether you are hungry or in fact dehydrated! Sometimes our body cannot tell the difference.
Another way to increase your water intake is to start drinking more green tea. The polyphenols in green tea have been shown to prevent all sorts of diseases and infections such as cancer, cardiovascular disease and diabetes. The interaction of green tea’s polyphenols, caffeine and the hormone noradrenalin are thought to be the key to green tea’s unique body fat burning effect.
Other fluids like coffee without milk or sugar is fine if you limit your intake to no more than 600mg (~4 cups) a day. Caffeine can assist you by increasing your endurance during exercise; however, it also acts as a diuretic and can dehydrate the body. Coffee contains antioxidants that help prevent heart disease and some cancers. It also helps with mental alertness and concentration. However, excessive caffeine intake can affect calcium absorption, increase your heart rate, urination, nervousness, anxiety, stomach upsets and insomnia so drink in moderation.
It’s important to mention alcohol right at the beginning! Alcohol has a lot of empty calories, which means they don’t have any nutritional value. You may be drinking hundreds of extra calories per day without even realizing it. While the alcohol itself has calories, common mixers like juices or soda also have loads of calories as well as sugar and carbs. You may be eating a generally healthy diet, but if you’re not seeing results, it may because of your alcohol intake. Alcohol also tends to lower your inhibitions about the food choices you make, so you are more likely to grab high calorie foods like pizza and chips. Alcohol is best kept at a minimum when weight loss is desired because when you drink, your body is more focused on breaking down alcohol rather than burning fat. Also, instead of burning fat, your body is burning the calories from the alcohol, so it can take you longer to lose weight. Plus let’s be honest, if you’ve been drinking and don’t feel well the next day you are less likely to exercise and eat healthy nutritious foods.
- Start the day with a glass of warm water with lemon, or a splash of apple cider vinegar.
- Carry an attractive large water bottle with you throughout the day.
- Set yourself a goal to finish 1 litre of water by the end of lunch. You can add reminders to your phone or calendar to help you stay on track. Try to have at least one cup before and after every meal.
- Instead of having a second coffee, try a herbal, green tea or hot water with lemon.
- Try a soup for lunch. The liquid will make you feel fuller and perfect on cold days.
- Eat foods with high water content like tomato, watermelon and lettuce.
- Give your water a fresh kick by adding mint, lemon, lime or cucumber for a refreshing hit. Try this Summer Minty Iced Green Tea
- When you have a craving for fast food or sweets, have a big glass of water.
- Try sparkling water with fresh lemon or lime for an evening drink.