1. Low vitamin C levels impair fat loss
Not enough vitamin C in the blood stream has been shown to retard fat metabolism. That’s the conclusion of a recent study completed by nutrition researchers Arizona State University - the amount of vitamin C in the blood stream is directly related to fat oxidation and the body’s ability to use fat as a fuel source. This water soluble vitamin can’t be stored in the body. 500mg of vitamin C every day is a simple strategy that may promote better fat loss.
2. Lack of sleep linked to high body fat
A lack of sleep is associated with a high body fat percentage and people that find it difficult to lose unwanted weight. Not getting enough sleep, interferes with the regulation of hormones that control appetite. It also decreases muscle sensitivity to insulin. These factors mean that people end up eating too much of the wrong foods and more calories are stored as fat. Switch the TV off an hour or two earlier at night and get more sleep.
3. Coffee & better fat loss
Coffee consumption after a meal promote better fat metabolism. Both caffeinated and decaffeinated coffee are shown to significantly slow carbohydrate release into the bloodstream which has a favourable affect on plasma glucose and insulin responses, as well as gastrointestinal hormone profiles. All these aspects mean more efficient metabolism of fat. It maybe coffee’s unique spectrum of vitamins, minerals and polyphenols that provide the benefits. Regard less, it looks like the myth about coffee being bad for your health is, well and truly debunked, so drink up!
4. High protein intake keeps the fat off
A new study has assessed the long term effects of a high protein diet on weight loss. Those placed on the high protein diet (double the recommended intake) got at least 35% of their daily calories from protein. Another group was placed on a diet that contained the same calories but much lower percentage of protein. Results showed that the group who followed the high protein diet kept off all the body fat that they lost. Whereas the other group gained a significant proportion of their weight back after the study.
5. Increase meal frequency without increasing total calorie intake
This simple but highly effective strategy is often overlooked by most people during their transformation. Any form of calorie restriction slows the metabolism. As soon as you feel as though your fat loss results are stagnating, simply increase your meal frequency without increasing total calorie intake. This is achieved by dividing your current number of meals into smaller portions. Remember, we’re not talking about increasing total calorie intake. You are simply subdividing your current daily amount into more meals that are smaller in size.
Dr Paul Cribb designed and completed his PhD that focused exclusively on body transformation. Paul is the creator of mp-body.com – the first ever science-based approach to body transformation.