3 Easy steps to drop holiday body fat
Posted on 10 February 2016
Swap out the dense and excessive carbohydrates for fruit and vegetables. Dense carbohydrates fall into the category of man made food products. For instance foods like bread, cereal and pasta are not a natural food. They are a mix of ingredients put together in a kitchen or factory. If you’re wanting to lose the excess body fat you should swap these foods with lush and nutritious vegetables and fruit. Eat vegetable until full. Over pile your plate with vegetables like eggplant, zucchini, carrots, cauliflower, broccoli, capsicum, lettuce, tomato, cucumber and other salad vegetables. Limit your intake of root vegetables like; potato, pumpkin, beets, turnip and sweet potato. Swap in 2-3 pieces of fruits a day at main meals or snacks.
Stop drinking sugar drinks and caffeine. You can substitute coffee and highly caffeinated teas and energy drinks for decaffeinated coffee or herbal tea. Instead of cordials, flavoured milks and soft drinks try swapping out for water or soda water. Make sure you keep your hydration up with plenty of water. Adults should be drinking 2-4 litres per day! If you find it plain or boring try adding fruit to the water for a light flavouring or drink sparkling/mineral water instead.
Sleep 8-10 hours a night. Try setting an alarm to prepare for your bedtime ritual where all else stops and you’re forced to hop in bed. No electronics unless for meditation. Try to calculate so you’re in bed up to 30 minutes before you’re meant to be asleep so you have time to unwind and relax.
Now the why…
Processed/dense carbohydrates are high in energy, low in nutrients and usually eaten in too high a quantity for daily consumption let alone every meal. When you eat these carbohydrates in large amounts they pump your blood sugar levels through the roof. Your body then releases insulin to bring blood sugar back to a regular level, however it does so without burning the excessive amount of energy and in turn is stored as fats. Swapping for lower density and non-processed carbohydrates allows the body to function at a higher level and use body fats for fuel.
Energy drinks, soft drinks, juices, and cordials have the same effect as the dense carbohydrates as they are sugar filled or packed with preservatives. Caffeinated drinks such as coffee, some teas and energy drinks all cause cortisol to skyrocket. Cortisol is a stress hormone and when caffeine is consumed in large amounts, it can cause cortisol levels to profoundly increase. This is often the cause of the so-called “stubborn layer” of fat around the stomach. If you find it too hard to go cold turkey on this then at least limit your daily intake.
Sleep is incredibly important to resetting your hormones daily and allowing your body to recover. It also puts your body in an optimal state to drop weight. If your body is tired and stressed out, it is fighting to survive rather then functioning at its full ability. 8 hours of sleep a night is a great place to start whilst trying to decrease your body fat.
Give it a go and if you need more guidance, consider purchasing a personalised meal plan from us.
Stop thinking about it and go be about it!
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