Burn Fat & Beat the Bulge this Summer
Complete your summer success story with carnitine
Summer’s not over! If you still dream of bearing all in summer shorts and a sexy swimsuit, then it’s time to take action!
Start by enlisting the help of the powerful ‘fat burning’ nutrient carnitine and follow our 8 step plan to whittle away the surplus pounds before the summer sun comes to an end.
Here are our 8 best ways to look and feel great in the last of the summer sun!
1. Let Carnitine take some of the work out of weight loss
You may never have heard of carnitine – and if that’s the case now’s the time to sit up and take note. Carnitine plays a key role in managing your energy metabolism by transporting fatty acids into your mitochondria (the powerhouses in your cells)so they can be used for fuel.
Putting it more simply, carnitine has the potential for weight loss because of its role in burning fat for energy. This was shown in a preliminary study of overweight teenagers who took part in a combined diet and exercise program. It was found that the ones taking 1000mg of L-Carnitine each day over 3 months lost considerably more weight than individuals taking a placebo.
*Quick tip: According to research Acetyl L Carnitine is better absorbed than L Carnitine.
2. Keep your blood sugar levels balanced throughout the day
Cut out sugary and refined foods and simple carbohydrates such as white bread, white rice, white pasta and potatoes. Apart from the effect these have on your blood sugar levels creating sudden highs and lows that lead to hunger and more sweet cravings, these types of foods are the quickest route to weight gain.
Retrospective studies have shown that simple carbohydrates are more likely to gradually increase weight over time than fat or protein.
In fact, adding a little protein at each meal slows the release of sugar from other foods helping to maintain steady blood sugar levels through the day, keeping you fuller longer and preventing in-between meal cravings. Fibre rich foods like oats and brown rice have the same effect.
3. Reduce Stimulants
Cigarettes, alcohol, coffee and tea have a significant effect on blood sugar balance, so it may be time to try out some herbal alternatives. You could swap coffee for green tea, which is another fat burner. It contains a compound called epigallocatechin gallate that temporarily speeds up your metabolism, so sip away all day!
If you can’t resist the odd glass of wine, make sure you drink it with food rather than beforehand as this will slow down the sugar released into your blood. Apart from anything else, alcohol on an empty stomach is more likely to lead to indiscriminate eating!
4. Practice portion control!
Regularly eating more food than is needed eventually causes your stomach to stretch. Then you find yourself feeling hungry after normal portions. Get into the habit of eating off of smaller plates and as soon as you feel satisfied rather than full – stop eating. Putting left-over food in the fridge for another time gets rid of the guilt associated with wasting food.
5. Drink up
Thirst is easily mistaken for hunger so drink plenty of water throughout the day as well as herbal or decaffeinated teas and coffee alternatives. Drinking a full glass of water just before eating can significantly reduce the amount of food you eat during that meal helping you to keep your weight under control.
6. Take your time and chew thoroughly
Pay attention to your food. By eating slowly you end up eating less but feel fuller. Chewing slowly gives your brain time to register that you are full. It takes around 20 minutes for food to reach your stomach, so wait a while before you consider another helping. Putting your knife and fork down between mouthfuls can help to stop you eating mindlessly.
7. Organise yourself
With all the will in the world you can’t keep to a healthy eating regime if you haven’t stocked up with the right ingredients. Planning ahead ensures you have everything you need for well-balanced meals as well as a good supply of healthy snacks in-case of emergencies.
8. Get moving
Regular exercise is a key part of a successful weight loss programme but also has the added benefit of raising your mood and reducing stress into the bargain. If you’re not used to exercising start off slowly and increase gradually, 30 minutes a day could make all the difference. In terms of fat burning - combining a little weight training with low-intensity exercise such as cycling, walking uphill or swimming gives the best results.
What are you waiting for? It’s never too late to change direction and pull plan B out of the bag!
- By Jackie Newson
- BSc (Hons) in Nutritional Therapy
Jackie has been writing for a range of health publications since graduating as a nutritional therapist from Westminster University in 2008. In addition to producing health and nutrition workshops, Jackie is also an experienced assessor and enjoys the opportunity to help other students of nutrition to achieve their goals. In her role as an experienced nutritional therapist, Jackie offers individualised advice on a variety of health conditions. She believes wholeheartedly in the power of healthy nutritious food, supported with high quality supplementation to achieve optimal health. Jackie is a great believer in the power of positive thinking and attributes much of her enthusiasm and sense of well-being to the wonderful people in her life, a healthy diet and yoga which she practices regularly.