Five Tips to Optimise Weightloss
posted on 21/07/2015 4:17:00 AM
1. HAVE 3 GRAMS OF CINNAMON SPICE DAILY
WHY? Cinnamon spice improves glycaemic control and insulin sensitivity, leading to long-term fat loss. However, continuous intake is needed as positive effects are quickly reversed if ceased.
WHAT TO DO: Add it to your morning coffee, shake or smoothie or sprinkle over your morning oats or cereal.
2. EAT CARBOHYDRATES AFTER EXERCISE
WHY? A common practice is to have carbohydrates roughly one hour before training to ensure glucose is readily available to the muscles. However, studies show that meals ingested within 60 minutes pre-exercise resulted in a greater blood glucose level reduction at the start of exercise, meaning you get tired around 10-15 minutes into your session. Another study demonstrated that when carbohydrates are consumed up to six hours prior to exercise, blood glucose concentrations drop significantly, potentially causing early-exercise hypoglycaemia (low blood sugar) in some individuals.
WHAT TO DO: Studies have shown that when males consume carbohydrates post-workout (rather than pre) they burn more fat - so save your chicken, rice and sweet potato until after your sweat-sesh.
3. DRINK MORE GREEN TEA, LESS COFFEE
WHY? Studies have established that average fat oxidation rates were 17 per cent higher after ingestion of green tea and an average increase in 13 per cent for insulin sensitivity.
WHAT TO DO: Drink green tea in the morning instead of your regular cup of Joe, and when having carbohydrates (inhibits digestive enzymes).
4. DON’T OVERDO IT
WHY? Metabolic and behavioural changes occur to compensate when performing regular long-duration exercise. This includes the conservation of energy and the tendency to snack more often.
WHAT TO DO: If fat loss is what you’re after, don’t overtrain. Studies show that 30 minutes of exercise produced similar amount of fat loss as compared to one hour of exercise.
5. HARNESS THE POWER OF LIQUORICE
WHY? Studies revealed a 2% body fat reduction after eight weeks consuming small amounts of liquorice daily. This was believed to be in conjunction with lowering cortisol. Cortisol is involved in the distribution and deposition of fat, and its action is regulated by the activity of 11β-hydroxysteroid dehydrogenase. Glycyrrhetinic acid is the active ingredient of liquorice which blocks 11β-hydroxysteroid dehydrogenase type 1, thus reducing the availability of cortisol.
WHAT TO DO: Have 3.5 grams of liquorice a day, which can be found in liquorice tea or extract.
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