5 tips on how to increase fat loss
1. Have a total of 3 grams of cinnamon spice daily.
You can add it to your coffee, morning oats/cereal, shakes, dessert, etc. Cinnamon spice improves glycaemic control and insulin sensitivity leading to long term fat loss. However continuous intake is needed as positive effects are quickly reversed if ceased.
2. Fatty meal at night with a carbohydrate meal after exercise.
A common practice is to have carbohydrates roughly 1 hour before training, this is so glucose is readily available. However studies show that meals ingested ≤60 min pre-exercise resulting in a greater blood glucose level reduction at the start of exercise. Meaning you get tired around 10-15 minutes into your session. Another studied demonstrated that when carbohydrates are consumed up to 6 h prior to exercise, blood glucose concentrations drop significantly, potentially causing early-exercise hypoglycaemia (low blood sugar) in some individuals.
Another common practice is to have fat prior to exercise or in the morning instead of carbohydrates. However during an overnight fast, liver glycogen stores are reduced substantially, approximate 80% reduction in liver glycogen stores. In contrast to digestion, fat meals should be taken at least 4 hours prior and have only shown benefits for moderate-intensity, ultra-distance endurance performance, which favours fat as the primary fuel source. This means HITT training and other high intensity exercises (sprinting) shouldn’t rely on fatty meal prior to exercise. Furthermore studies have shown that when males when consume carbohydrates post workout rather than pre they burn more fat (higher fat oxidation) and on the other hand females are the complete opposite.
3. More Green tea, less coffee.
Drink Green tea when having carbohydrates (inhibits digestive enzymes). Studies established that average fat oxidation rates were 17% higher after ingestion of Green tea and an average increase in 13% for insulin sensitivity.
4. Aim for fat loss not fitness.
Metabolic and behavioural changes occur to compensate when performing regular long duration exercise. This includes the conservation of energy and the tendency to snack more often. Studies show that 30 minutes of exercise produced similar amount of fat loss as compared to one hour exercise.
5. Harnessing the power of liquorice.
Have 3.5 grams of liquorice a day, studies revealed a ~2% body fat reduction after 8 weeks. This was believed to be in conjunction with lowering Cortisol. Cortisol is involved in the distribution and deposition of fat, and its action is regulated by the activity of 11β-hydroxysteroid dehydrogenase. Glycyrrhetinic acid is the active ingredient of liquorice which blocks 11β-hydroxysteroid dehydrogenase type 1, thus reducing the availability of cortisol.
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By Alexander Kuhle
Bachelor of Sport and Exercise Science
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