Use these secrets to peel off pounds!
- Fire up your metabolism with intervals, one study found that doing 10 four minute speed bursts with two minutes of slow walking or cycling after each (60 minutes total) three times a week upped the body’s ability to use fat as fuel during exercise by 25% after six weeks. “Shoot for an eight or nine on an intensity scale of one to ten, when ten is an all out sprint” says lead researcher Christopher Perry Ph.D., an exercise physiologist at the University of Guelph in Canada.
- Jot down meals and moves. People who used an online weight control program were more likely to lose pounds when they regularly recorded their weight loss, calories consumed and activity.
- Sleep off the flab, getting between six and eight hours of shut-eye a night helped dieters shed more weight in a recent study from Kaiser Permanente Center for Health Research in Portland, Oregon. “Plus consistently increasing your sleep, even if only by 30 minutes at night, and sticking to a regular bed-and wake times can provide you a burst of alertness and help prepare you for your workout” says Cheri D. Mah, sleep expert at the Standford Sleep Disorders Clinic and Research Laboratory.
- Bypass the fat burning zone, forget this sweet spot, when you go slow in order to sizzle a higher percentage of calories from fat: Burning more total calories at the highest intensity that you can sustain means you will also burn more overall fat.
- Crack an egg for breakfast, go for a little extra protein first thing in the day and your brain will stave off the munchies later on, according to findings from the University of Missouri-Columbia. Former breakfast skippers who ate a morning meal with a side of yogurt showed fewer feed-me brain impulses and felt fuller.
Fitness Magazine September 2011