Weight Loss Day 68
Weeks 3 and 4 were about firing up your metabolism, getting the right amount of Fibre into your diet, moving a little more, and reducing, even eliminating alcohol.
A couple of simple tips to fire up your metabolism
Breakfast is essential. Your body has been deprived of food throughout the night; therefore your metabolism has slowed. If the cells do not receive sufficient nutrients they will begin to function less efficiently on smaller amounts, and they will actually store more fat to use during these times of nutritional deprivation.
Eat 6 SMALL meals a day
Some people find that eating 6 small meals a day keeps their body’s fuel supply consistent and metabolism revved up. Avoid eating late at night because your metabolism naturally slows down in the afternoon and evening, so eat a hearty breakfast.
Getting fibre into your diet
Foods that are rich in fibre are generally low in fat and calories and do not make you put on weight. In addition, fibre slows down digestion, making you feel satisfied and full up for longer, stopping you from snacking on unhealthy foods. Fibre-rich foods are often bulky and fill you up quicker as well, which prevents you from overeating. This type of food also slows down the rate at which you eat, giving your brain time to register that your stomach is full with food.
Getting a good chunk of your daily fibre in the morning, via breakfast and some mid morning fruit, is a simple and easy way to not only ensure you’re getting your daily dose, but also creating some healthy flush cycles for your body to keep you sparkling on the inside.
What is it about alcohol that makes it so problematic?
Your liver can’t metabolise alcohol and fat at the same time and it will always get rid of the toxic substance (alcohol) first. That means that as long as there’s alcohol in your system you won’t be burning any body fat. If you have one or two drinks, you might stall your fat loss for about 12 hours. If you have quite a few drinks, it might be as long as four days before you’re metabolising fat again. Recent research reported that fat metabolism could be reduced by as much as 73% after only two drinks of vodka & lemonade in a one hour time period.
If there are any you’re still not yet implementing, then why not start today.
- Drinking the right amount of water each day for your body size. (between 24 to 33ml per kg of your body weight)
- Consuming 30g of fibre each day (getting it in early where you can)
- Keeping your dinner plate small
- Reducing your alcohol consumption. The less alcohol the better.
- You should be starting to move a bit more
- Use the menu planner to work out a nutritional plan that’s right for you
- No food or drinks within 2 hours of bedtime