We are sure you are working hard to lose those extra pounds and get in shape. Working out surely helps burn a lot of fat but without the right nutrition it can get a little tricky. Supplementing the right nutrition with a good workout routine will get you to your target weight much faster and healthier.
Here we have curated nutrition tips from some of the top fitness experts in the industry.
Tip 1: No Carbs after 5 PM from Chris Powell
Who’s Chris Powell?
In this reality show, Chris Powell used Carb curfew diet plan, where a contestant never consumes starchy and sugary carbs – like quinoa, potatoes and fruit – after 5 pm.
It may sound absurd, but it really works. In this plan, the intake of carbohydrates is cut after 5 pm, which lowers the overall calorie intake for the day and helps you lose weight.
Powell explained that axing carbs at night flips the fat burning switch by increasing the amount of fat burning hormones released while you’re asleep.
What does the carb curfew diet plan involve?
This is a 28-day diet plan. You have to eat a carb-rich breakfast and lunch based on low or moderate GI carbs.
For dinner, you should make meals without carbs.This means no potato with your chicken salad, no spaghetti with Bolognese, and no rice with your stir fry.
Tip 2. Go for PU-ERH Tea by Chinese
What is PU-ERH tea?
PU-ERH tea has been routed from Chinese that contains high levels of polyphenols (flavonoids, catechins and theaflavin), which are known for their antioxidant activity.
It also contains powerful chemicals that speed up fat burning mechanisms inside the body. There is an additional benefit too as it kills your stress and heavy metals consumption due to cell repair compounds found within.
To discover the power of PU-ERH tea, a Chinese researcher divided rats into five groups and fed them varying diets over a two-month period.
In addition to a control group, there was a group given a high-fat diet with no tea supplementation and three additional groups that were fed a high-fat diet with varying doses of pu-erh tea extract.
The researchers found that the tea significantly lowered triglyceride concentrations (potentially dangerous fat found in the blood) and belly fat in the high-fat diet groups
How to make PU-ERH tea
The proper proportion of PU-ERH tea to water is generally 1 gram of tea per 50 milliliters of water.
Step 1. Boil the water at ~95°C
Step 2. Break the tea part and place it on the teapot
Step 3. Rinse the PE-UERH tea with boiling water
Step 4. Pour off the water from the rinse into the spare glass
Step 5. Steep the tea with boiling water
Step 6. Remove the Dregs that left in the cup
Step 7. Your PE-UERH tea is ready!
Tip 3. Drink 3 Liters of Water with Lemon by Jackie Warner
Who’s Jackie Warner?
Jackie Warner an American fitness trainer best known for her participation in Work Out, a Bravo TV reality show. He recommends drinking 3 liters of water with lemon each and every day to help you lose weight.
Consuming water with lemon has helped many individuals lose their weight. You can see the success stories.
In the words of Jackie Warner:
“Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent. Water with lemon burns about 100 extra calories per day!”
Lemon contains electrolytes like calcium, potassium, magnesium, and traces of sodium which help produce muscle contraction, nerve movements, and maintain regular heartbeat.
It also has vitamin C that helps the body absorb calcium into fat cells which helps flush fat from these cells.
Tip 4. Eat Salad Every Day by Mandy Ingber
Who is Mandy Ingber?
Mandy Ingber, famous celebrity yoga instructor who has helped many celebrities manage their body shape. Some of her clients include Jennifer Aniston, Kate Beckinsale, and Jennifer Lawrence.
Eating salad almost every day is one of the healthy eating habits that can help you lose weight, but for this you have to choose typical salad ingredients like fresh veggies and fruits which are low in calories.
According to Mandy:
“We must replace our lunchtime meal with a large salad loaded with healthy greens because it is easy to lose weight by eating salad.”
A low calorie salad contains a base of green, some citrus segments, and other sliced veggies and fruits.
Tip 5. Drink Fresh Vegetable Juices by Tara Stiles
Who is Tara Stiles?
Tara Stiles is the founder and owner of Strala Yoga Studio which runs its classes in 15 countries with 1,000 instructors. She started her career as a model and later turned to a career in fitness industry.
Drinking fresh vegetable juice is one of the easiest ways to approach your weight loss goals.
Acids are stored within the fat cells. When the pH level is balanced with alkaline foods like vegetable juices, your body will let go of fat cells and the acids it contains.
Vegetable juices also reduce your craving for sugary and salty foods. Drinking vegetable juice will help you intake less junk food which will make you active and feel better.
“Juicing is the best thing she ever did for her health, which stopped her craving sugar and salts!
Just like that, without trying. She also has a tip on the juices you must give a try.
“Vegetable juice like cucumber, kale, carrot, and ginger are high in protein that gives us energy and helps us in weight loss.”
Tip 6. Avoid Sugary drinks by Fred DeVito
Who is Fred DeVito?
Fred DeVito is a founding member of Exhale Mind Body Spas. Currently, he is leading the company as executive vice president of mind-body training. He cofounded the company’s highly publicized Core Fusion® program and co-developed Exhale’s proprietary Core Fusion Sport, Core Fusion Cardio, and Boot Camp classes making it one of the most popular fitness programs in the US.
“We must avoid sugar of all kinds—including regular sodas, diet sodas, and high-calorie coffee drinks because these drinks contain sugar, which can trigger your craving for sweets and make you fat.”
It all starts with sugar. Ayurvedic science mentions four killers of the body. Sugar is one of them.
For most people, it is sugar rich goods which contributes to obesity.
Sugars are rich in glucose and fructose. When you consume excessive sugar, the excess fructose is released in your body. This fructose is sent to the liver which turns this into fat.
If you stop eating sugary foods, you have taken the best step forward. This will help you shed those extra unwanted pounds.
Tip 7. Choose Greek Yogurt by John Dull and Michele Collier
Who are John Dull and Michele Collier?
John Dull and Michele Collier, creators of the “90 Day Supreme” Workout series. It is one of the most popular workout programs and meal plans in the world.
What is Greek yogurt?
Greek yogurt is an excellent source of iodine. When eaten, it increases your iodine levels which increases the thyroid’s activity and in-turn increases your metabolism which promotes weight loss.
John Dull said:
“All yogurts are not created equal. Many yogurts are loaded with sugar so a better choice should be a Greek-style yogurt that has more protein per serving and very little sugar.”
According to Tufts Now, a yearlong study in 2014 found that people who ate more than three servings of yogurt per week gained less weight than those who ate less than one serving.
Tip 8. Add Psyllium seed to your diet by Jari Love
Who is Jari Love?
Jari Love is a certified personal trainer and the creator of Get RIPPED™. Apart from that, she has also created other fitness programs including the five-phase, no-nonsense full body workout system. This program is specifically designed to help people lose weight within a few weeks.
What is Psyllium?
Psyllium is a form of fiber made from the husk of the plantago ovate plat’s seed that helps fight obesity and other chronic disease.
Psyllium seeds are soluble. Once it is dissolved in water and gets in your digestive tract, it takes up more room. As a result, you feel like you’ve eaten a lot more than you have.
This further results in a decrease of your appetite and discourages you from eating high-calorie food and consequently, helps you in losing weight.
According to the studies, psyllium seed may make you feel fuller and reduce hunger cravings.
“Psyllium seed husks are rich in omega-3 fatty acids and antioxidants that helped her stay at a healthy weight.”
How to prepare a Psyllium diet?
Take Psyllium husks and flaxseeds. Put them both into a Ziploc bag and shake it up. Shake this mixture and keep it in your refrigerator.
Add a tablespoon of Psyllium mixture to each protein shake you drink throughout the day. This will keep you regular and give you those extra nutrients you need.