How Much Expressed Milk To Feed 6 Week Old Baby Ten Commandments of Fat Burning!

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Ten Commandments of Fat Burning!

The following fat burning commandments are my recipe for staying lean all year round. If you follow these time-tested rules, you’ll turn into a fat-burning machine, fueling your metabolism and internal calorie-burning furnace to be more efficient at shedding excess fat. persecuted since forever. These strategies are simple, easy to implement and powerful in their results. So let’s get ready to burn!

1. Check your greed at the door. The best way to keep that metabolism fueled at the highest levels of efficiency is to make sure you eat several SMALL meals throughout the day. Many people eat a small breakfast, grab a quick bite at lunch and then belly up to the watering hole at the end of the day for a big dinner, usually with a second helping and desert too! Well, it’s no wonder your body is starving by the time you get there. Oh, by the way, eating too little slows down your metabolism! In short, recent research from the Canadian Journal of Physiology and Pharmacology showed that eating smaller meals more frequently throughout the day helps burn fat. You’ll also enjoy the fact that you won’t be hungry when you eat 5 or 6 meals a day. Keep portions small and consider using a meal replacement bar or drink for one of your meals so you don’t feel like preparing food throughout the day.

2. Mix up your training. The biggest mistake I see people make at the gym is going in every day and doing the same thing. I see people hit the treadmill, put it on a brisk walk, and then walk that way for 40-60 minutes or more! These same people complain about how they can’t lose weight…no joke! There is no shock. Your body is operating at such a low level that you are not really burning calories with any efficiency. You have to mix things up. Weight train and work out on the treadmill (or whatever your favorite piece of aerobic equipment is), but do 60-second sprints every 5 minutes and get your heart rate up. There are literally thousands of ways to challenge yourself safely and if you have no idea where to start, hire a personal trainer for a couple of sessions to give you some ideas, it’s worth every penny! By the way, research has shown that weight training is one of the best ways to increase metabolic rates.

3. Drink up! Hydrate, but be sensitive. I see people all day long who drink too much water. Remember that at some point everything is bad for you, even water. It puts a lot of pressure on the kidneys to filter so much fluid. Moderation is the key. If you are dehydrated it will cause your body to lower your resting metabolic rate…not good for burning fat! The advice we’ve been hearing for quite some time is 8 glasses of water a day. good advice By the way, these sports drinks are useless unless you are doing 90 minutes or more of intense exercise. Keep the water as nature intended. Fewer calories, less sugar and easier on the body.

4. Time for some protein and fiber. Remember to eat enough protein and get plenty of fiber. Both will help increase your metabolic rate because there is a “thermic effect” produced by digesting this type of food that is much higher than a high carb meal. Yes, you still need carbs, at least 130 grams per day to maintain normal brain function. Also, if you eat protein and fiber as the last meal of the day and skip the carbs, research has shown that it’s also more efficient at burning fat while you sleep.

5. Skip the coffee and try green tea. No, I’m not trying to kill your caffeine addiction. I’m not that stupid, although I think we’re consuming too much stuff. But if you’re going to get a fix, why not make it healthier? We’ve known this for a while, but green tea actually increases fat oxidation, and as an added bonus, it also has good immune-building effects. There are many brands, but the recommendations are 200 to 300 milligrams per day.

6. Post Workout – Feed Me NOW! Your body wants some fuel after exercise and the sooner the better. Try to fit in 30 minutes of vigorous exercise to keep your metabolism going. A good way to do this is to make a protein and carbohydrate meal. Try one of the many drinks out there (just watch the sugar in some of these) or make a fruit and protein shake at home. Plus added; you’ll also help your muscles recover faster and this will help you be ready for your next workout sooner.

7. Get some rest, please! Okay, I know there are only 24 hours in a day. I know you’re trying to get everything done in this time and I also know you’re sacrificing sleep to get it done. But sacrificing sleep is removing one of your body’s ways of recovering from all the damage you do to it every day. Recovery is essential to keep the body functioning at its most efficient levels. Sleep is critical to this process, not to mention all the benefits it has for your mental health. Shoot for at least 8 hours of quality sleep a night and you’ll notice huge benefits in how your body feels and support your fat burning goals with an efficient machine.

8. The truth about alcohol. I know you don’t want to hear this…but someone has to tell the truth! Alcohol is a fat-burning enemy, even for those of you who only enjoy it on the weekends. Alcohol also has calories, 7 per gram, and we know that it also slows down the metabolism. Alcohol is a depressant and a powerful drug, but did you know that it can also increase fat storage in your cells? Sorry, but if you want a 6 pack, you need to lose the 6 pack in the fridge!

9. Get enough calcium. The more we learn about calcium, the more we realize that it is a true friend of fat burning. This mineral is abundant in the body and current recommendations ensure that you get 1200 milligrams daily. Tasty treats like low-fat yogurt and skim milk are excellent sources of calcium. Did you also know that it helps control estrogen levels? Believe it or not, this is vital for men too! Estrogen can be enhanced in the body by calcium and zinc deficiencies and can lead to bloating and abdominal fat.

10. Low glycemic foods? huh? Okay, simple stuff really, just a fancy way of saying don’t eat foods that have a high impact on blood sugar levels. The real key to your meal consumption is making sure you eat a mix of lean meats and complex carbohydrates. Eating less processed foods, closer to how nature intended us to eat, will help stabilize insulin levels. This means you will be less likely to store fat.

Bottom line; good nutrition isn’t difficult to understand, but letting go of old habits can be daunting. Don’t try to change your world overnight. Choose one commandment a month to add to your life and within a year you’ll be running at peak efficiency and burning fat like never before.

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