• Start drinking at least one cup of green tea a day – it can take a while to get used to if you haven’t had green tea before but studies have shown that it can boost your metabolism and target the release of stored fat.
  • Ensure that you are drinking enough water, particularly if you are training hard – staying well hydrated means that you are less likely to have fluid retention.
  • This isn’t for everyone but I have personally seen some very good results from having a ‘zero carbohydrate’ day – it can make you very grumpy though!
  • Reduce the amount of carbohydrates that you are eating; e.g. bread, chips, potatoes, pasta – don’t get rid of them entirely as they are necessary but reducing the amount of carbohydrates your body holds can have a great effect on reducing how your body stores fat.
  • Eat grapefruit 3-4 times a week – this can drastically change how your body stores fat and increases metabolism.
  • Cardiovascular training – goes without saying really but make sure that you’re doing it, and at least 3-4 times a week. Don’t keep doing the same type of cardio training as your body will get used to it; make sure you’re constantly mixing up your training with – interval spring training, HIIT, long distance slow pace running, skipping and boxing (punching a heavy bag at the gym or in your garage).
  • Weight training – if you want to lose weight adding a good weight training regime to your workout will increase the metabolism of your body and burn more calories/fat even whilst you are resting. Adding a good weight routine can also make your body fat appear reduced due to your increased muscle mass.
  • Avoid eating 2-3 hours before bed, easier said than done but this food simply will not be burnt off when you’re lying in bed and will be stored as fat. If you simply have to eat then try your very best to avoid carbohydrates and high calorie foods such as chocolate.
  • Make sure you’re getting enough sleep, aim for 7-8 hours.
  • Avoid fruit juices – the amount of sugar in these drinks can often be comparable to many fizzy drinks – you wouldn’t have a can of soda with your cereal.
  • Don’t under eat! If you starve your body it can begin to store fat as it is not getting enough of what it needs.
  • Cut down alcohol, another one that goes without saying – glasses of wine and beer have a high amount of calories.
  • Increase your calcium intake.
  • Fish oil tablets can significantly increase how your body stores fat/increase fat burning.
  • When exercising aim to have a 30 second rest period between sets, studies have shown that this can vastly increase your fat burning.
  • Take a photograph of food before you eat it, this acts as a food diary and can also make you think twice before eating something that you’re not supposed to!
  • Chewing gum between meals has shown that it can make people eat less at mealtimes.
  • Think about constantly burning calories, throughout the day imagine how much down time you have – throw in 10 push ups/squats or situps whenever you have a spare 30 seconds and see some results.
  • Make sure you’re taking your vitamins, it’s hard work to get 100% of your RDA of vitamins and minerals from food alone so if you can’t do it make sure that you’re taking a quality supplement.
  • Consuming caffeine 30 minutes before your workout has been shown to make people train harder and increase their metabolism.
  • Increase your fibre intake.
  • Look at what you are eating and how many calories you are burning throughout the day, stick to this very (extremely) basic notion:

-If you consume more calories than you burn you will consistently gain weight.

-If you burn as many calories as you consume you will remain at your current weight level.

-If you are burning more calories than you consume then you will progressively lose weight.

  • Start doing leg workout, many, many people neglect their legs in their exercise routine but your thighs and bottom are large muscle groups, if they have muscle mass they will be burning calories even when you are resting.
  • Keep your body guessing, even when exercising and eating right your body will get used to the calorie consumption and burning ratio – change your diet & exercise routine every 2-3 months.
  • Set yourself some goals that aren’t body image related, for example put yourself in for a 5k or 10k run for charity, your training will have more of a purpose.
  • Add fat burners to your supplement mix for short periods of time (not something to be taken consistently), these can help spike your bodies metabolic rate and can give your body the kick start that it needs.
  • When having a cold drink, add ice cubes, your body has to work harder to bring the cold temperature of the water up and effortlessly burns calories (not many but they add up!)
  • Drink a glass of water before you eat a meal, it is a good way to curb your appetite slightly to stop over eating.
  • Start doing squats with or without weights, this can be done at any point throughout the day and needs no equipment.

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