WORKING out how to burn fat can feel like rocket science sometimes.
You could be working out regularly and eating healthily and still, nothing seems to happen.
But successful weight loss is all about sustainable changes.
It’s no good binning all your carbs only for you then to spend all day fantasizing about Hobnobs and smashing an entire packet come teatime.
No, if you really want to get rid of those extra pounds – and keep them off – you’re best off adhering to four very simple but important rules.
Forget filling up on loads of low-cal foods like corncakes to make it through the day.
You’re much better off loading your plates with lean proteins (think fish, eggs, chicken, tofu), good fats and lots of veg.
Think about trying to follow a Meditterean way of eating.
Eating loads of fresh fruit and veg, oily fish and olive oil has been proven to improve heart health – as well as helping with sustainable fat burning and lean muscle gain.
According to scientists at Sheffield Hallam Uni, “at least in the short-term, the Mediterranean diet improves significantly the availability of nitric oxide in our veins and arteries – which is important to maintain the good health of our vascular system”.
Writing in The Conversation, the study’s author, Markos Klonizakis, said: “So as far as reducing cardiovascular disease risk, our work suggests that it is probably better to look for a solution in the Mediterranean diet”.
By making sure that you’re getting quality sources of protein at every meal, you’ll also be filling yourself up for longer – which should help deal with those pesky sugar cravings.
Healthy fats like avo and olive oil are also really key to satisfying appetites and helping energy from carbs last longer. Rather than having toast and jam for breakfast, try having egg and avocado on toast – or adding some nut butter to your cereal.
For many of us, belly fat comes from eating too much sugar.
While going low-carb isn’t a great idea, cutting the amount of ultra-processed carbs you eat will help.
We’re talking about the white pasta and bread, cakes, pastries and biscuits, rather than whole grain versions.
Your body’s preferred source of energy is sugar from carbs so if you reduce how many sugars your body has access to, it should start to burn its own fat stores.
And if you are having carbs, making sure that they’re whole grain will mean getting a good dose of fibre – a vital nutrient that keeps you full, ensures your digestive system is working properly and slows down the release of glucose into the blood.
Don’t want to spend hours down the gym? You really don’t have to.
Lifting weights three to four times a week has been found to boost metabolism even after the work out has ended.
Set yourself a 45-minute window and concentrate on working those big muscle groups with weighted squats, chest presses and deadlifts.
They’ll quickly tear and grow muscle fibres – which will then see your body fat percentage shoot down rapidly.
Why not follow the Victoria Secret’s six-step workout, which you can do at home? It’s quick, it’s effective and it’s sure to get your glutes and core working.
Wings not included!
Crash diets that involve any element of starvation aren’t going to help.
All they do is get rid of water weight and leave you feeling even more preoccupied with food than usual.
Your best bet is to really fill up on lower-calorie, super-nutritious foods like leafy green veg, rather than try to not eat anything at all.
If you do want to give intermittent fasting a go, that can be a good way to rebalance your blood sugar levels and give your gut a chance to settle down.
But actively choosing to stave yourself or go into a massive calorie-deficit will only put pressure on your body – to say nothing of helping to create a negative relationship towards food.
Treat yourself kindly, try to eat nourishing food and move your body regularly.
Oh, and get some decent sleep.
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