TAG | losing weight
Burning fat is one of the keys to losing weight more efficiently. Here is a list on simple life changes that can help you burn more fat.
1.) Eat Organic When Possible – Canadian researchers have found that non-organic produce tends to have many pesticides that can interfere with the energy-burning process, because pesticides can make it harder to lose weight.
2.) Consume More Protein – The human body needs protein in order for it to be able to maintain lean muscle.
3.) Eat Breakfast – You’ve heard it before and you’ll hear it again – breakfast is the most important meal of the day! Eating breakfast can help boost up your metabolism. It has also been found that those who tend to skip this meal are 4.5 times more likely to be obese.
4.) Don’t go on a diet – It’s not about eating less to lose weight, it’s all about eating foods that are more nutrient filled to get rid of any of those empty calories, they also help you to stay full longer. By limiting the amount of food you take in, you can affect your metabolism in a bad way. Not having enough food throughout the day can cause your body to burn muscle tissues instead which will give visceral fat a greater advantage instead of helping you lose weight like you had intended.
5.) Stand Up – Sitting down for a long period of time (4 hours or more) can greatly affect your waistline. Sitting down for 4 hours or more can cause near failure of an enzyme that controls cholesterol metabolism and fat.
6.) Go to Sleep Earlier – Those who sleep less tend to be more prone to stress and also tend to have more visceral fat.
7.) Eat Fibre – Research has shown that some fibers can help you to burn fat by up to 30 percent. Those who eat more fibre grains were the ones that were least likely to gain weight over time.
These small tips can be implemented into any lifestyle. Just make minor changes to your routine to help you burn more fat.
Tag(s): Nutribar
The new year is a time where many people try to follow through with the new year’s resolutions. People tend to follow their resolutions of eat healthier and exercise more for a few weeks into the new year but slowly stop.
Running or running more frequently is often on people’s list of new year’s resolutions. This is our beginner’s guide and plan to running:
For every week:
1.) Warm up for three minutes. Start easy at first and progress to a power walk.
2.) Cool down for three minutes. Gradually dial down your workout to an easy walk.
3.) How frequent should you be running? Perform running workouts 3-4 times every week or every other day if possible.
Week 1
Get the proper gear – Running shoes are the most important piece of equipment. Ensure that the shoes fit well as the wrong pair of shoes can give you knee pain, shin splits, and various other issues. It is imperative that you get properly fitted for these shoes by professionals.
1.) Warm up.
2.) Run 2 mins, walk 2 mins.
3.) Repeat 7 times for a total of 28 mins.
4.) Cool down.
5.) Finish with 5 minutes of stretching. Stretching after a run allows you to maintain a health range of motion in your joints and prevents tight muscles. Tight muscles can lead to injuries and inefficient form.
Week 2
Breathing is more important than pace – You should run to the pace of your breath for the perfect pace. If you are gasping for air and you are not able to speak, that means your running pace is too fast, so you should slow it down a notch.
1.) Warm up.
2.) Run 3 mins, walk 1 min.
3.) Repeat 7 times for a total of 28 mins.
4.) Cool down.
Think about your form – Before you start a run, think about proper running posture. Ensure your head is balanced over your shoulders and focused forward. Keep your shoulders relaxed so that your lungs can expand when you run.
Week 3
Keep running fun – Great running habits are created by happiness and success. It is better to keep running fun rather than pushing yourself to the point of exhaustion.
1.) Warm up.
2.) Run 4 mins, walk 1 min.
3.) Repeat 6 times for a total of 30 mins.
4.) Cool down.
Work on your stride – One mistake that runners often make is covering too much ground with every step.Larger strides require a lot more energy and have a much larger impact on your body compared to shorter strides. Aim for shorter, quicker strides.
Week 4
Listen to your body – If your body has aches that don’t go away after a few days, it’s time for a lower-impact activity such as swimming, cycling, or using an elliptical machine.
1.) Warm up.
2.) Run 5 mins, walk 30 secs.
3.) Repeat 6 times for a total of 33 mins.
4.) Cool down.
Week 5+
Continue to add to your running regimen by adding 3-5 minutes to your workout time and decrease your walking time every 1-2 weeks.
Tag(s): Nutribar
As part of the Nutribar weight-loss program, we have provided a convenient 7-day weight-loss plan (printed on the inside of each package) to help you plan your meals. All meals have been created by a nutritionist and carefully follow Canada’s Food Guide. This meal plan has been designed to work in combination with enjoyable healthy eating and regular physical activity, since exercise is crucial to weight loss and health. Dieting without exercise reduces the body’s ability to use stored-up fat, and it may promote obesity.
Find out more in Nutribar’s weight-loss tools and downloads section.
The best thing you can do for your weight is to gain a few pounds—of muscle! Muscle burns more energy than fat, even when resting. Five extra pounds of muscle lets you eat 375 more calories in a day and not gain weight. If you maintain your calorie intake, energy for new muscle will come from fat stores, so you will actually lose weight.
Don’t be fooled by what the scales say. When clothes start fitting better but the scales show you weigh more, you’ll know the fat that was formerly there has been replaced by muscle elsewhere. Muscle-strengthening exercises include weightlifting, leg-lifts and standard pushups. If you have the space, invest in home exercise equipment.
