TOP FAT BURNING FOODS FOR WOMEN & MEN - BE TREK FIT.

 

TOP FAT BURNING FOODS FOR WOMEN & MEN - BE TREK FIT.

We are all aware that we need to exercise more to stay fit, but specially for an woman with increasingly busy lives managing home and a job , it is important to prioritise the activity that will give us the greatest health benefit. After a long day sitting at a desk inside an air-conditioned office, in addition to manage the home front, working out in a gym could not be less appealing. It is no surprise that more and more people are ditching the gym and hitting the trails to improve their health. The good news is, just 45 minutes a day of walking or hiking coupled with few very basic home exercises can make a significant impact  on your health & overall fitness to be TREK-FIT. 

Once you start daily walking, then setting your target for at least one trekking trip in a year and be on the mountains, enjoying nature and benefiting from the same is no dream for you. Need convincing to get your trekking boots and back-pack on ? Here are 10 health benefits of trekking : 

1. Live longer.

2. Boost your mood.

3. Strengthen your heart.

4. Increase your metabolism.

5. Burn calories.

6. Heal chronic back pain.

7. Strengthen your bones.

8. Improve your balance.

9. Increase focus and productivity.

10. Make new friends. 

Considering the above benefits, once you set your mind and start planning for a mountain trek, one most vital basic thing you should always keep in your mind and act in advance - that is trekking is an activity where your ankles, knees and most of your leg and core muscles bear the load of your body throughout the trek. Lighter your body is, better will be your trekking performance with minimum risk of any injury. For a light, fit, agile and flexible body you need to burnout the excess fat from your body.

The top foods that women & men should eat to lose weight fast and burn fat fast are categorised  below. It  is  not  easy  to lose  weight fast. People  always  say  that  a lifestyle  change  needs  to  be  made in order to lose the weight and keep it off. We are  also  told  that  to  lose  weight  we need to eat healthier and work out regularly. Well,  it  is  true,  and  in  this  blog, we will count down the top foods women & men should eat when they are trying to lose weight.

18. Citrus Fruits - According to a study done in 2016 by the American Chemical Society, citrus fruits can prevent obesity related  heart diseases, diabetes, and liver diseases. One way  to get more citrus in your diet is by adding them to your water.

17. Walnuts - We have known for a while that eating nuts is good for you, but now we know which ones are the best to eat. A study in the journal Diabetes, Obesity And Metabolism found that walnuts, in particular, contain an ingredient that can satisfy your appetite, making you feel fuller for longer. This will cause you to eat less. 

16. Popcorn -  The  University of Scranton  performed  a study that found that popcorn contains large amounts of polyphenols . Polyphenols are linked to many health benefits such as improved digestion and better blood circulation. If you do not add any salt, butter or oil, and if you air pop your popcorn, this can be a great healthy snack to help you lose weight.

15. Berries - Scientists at Harvard University found in 2016 that increasing the daily intake of berries, such as blue berries and strawberries, can help people lose weight for long term. It is said that the reason for this is because berries have high amounts of flavonoids which have been linked to weight loss.

14. Whole Grains - A Tufts University study proved that people who eat three or more daily servings of whole grains such as oatmeal had 10% less belly fat than people who ate the same amount of white carbs. This is said to be because whole grains are higher in fibre, which keeps you full for longer.

13. Avocados - A study published in the journal Internal Medicine Review found that avocados are rich in many nutrients that help with higher intakes of fiber, healthy fats, vitamins E & C, folate, magnesium, copper and potassium.

12. Cayenne Pepper - The American Journal of Clinical Nutrition performed a study that found that daily consumption of one of the compounds found in pepper speeds up abdominal fat loss. It does this by boosting the body's ability to convert food into energy. Next time you are cooking, add some cayenne pepper to spice up some meat or vegetarian dishes.

11. Salmon -  A  2015 study from Kyoto University found that salmon, helps your body transform fatty white fat cells into fat-burning beige cells. Salmons helps build muscle when following a steady workout routine. It also contains the right types of fats, such as Omega-3s, which helps your body burn more fat.

10. Cinnamon - Researchers at the University of Michigan have found that cinnamaldehyde, which is an essential oil in cinnamon, activates thermogenesis. Thermogenesis is a metabolic bodily process that helps burn calories and produce heat. So if you add some cinnamon to your oatmeal in the morning, you are literally going to burn fat cells.

9. Apples and Pears - Research which was posted on the US National Library of Medicine in 2003 stated the results of a study by the State University of Rio de Janeiro on a correlation between apples, pears, and weight loss. Women were instructed to eat apples, pears, or oatmeal cookies thee times a day. After 12 weeks the group that had fruit supplement lost more weight and had a greater decrease in blood glucose than the group that ate the oatmeal cookies.

8. Chicken - A  2013 study in the medical journal Obesity found that boosting dietary protein decreases total body fat and abdominal fat and helps increase lean body mass and your body's energy expenditure during periods of weight maintenance and weight loss.

                                                     

7. Spinach - A study done by Journal Hormones  has shown that , eating 3 cups of spinach a week can speed up weight loss by 10 %, spinach has a lot of Lipoic acid, which is a compound that helps block sugar from getting into blood cells. This causes the sugar to be used for energy, instead of stored as fat.

6. Whey Protein - A study posted to the US National Library of Medicine found that whey protein supplements increase fat loss and help develop lean muscles.

5. Eggs - A  2018 report from the Commonwealth Scientific & Industrial Research Organisation (CSIRO) stated that eating more protein for breakfast can help fat loss , it recommended to have 25 grams of protein in your breakfast to speed up your metabolism and stay off cravings, one way is to have eggs for breakfast.

4. Milk - A  2007 study conducted by Mcmaster University states that, if you want to burn fat, drinking milk is the way to do it. The study had 2 groups of people - one group drank regular milk , & the other group was given soyo milk to drink. The regular milk drinking group came out on top in terms of  muscle gain of about 40% than the soyo milk drinking group. It is important to gain muscle because it's our muscles that help us burn fat. 

3. Beans - A study published in the Archives Of  Inter Medicine journal, found that eating more beans improved blood sugar control and slashed heart disease risk for patients with type-2 diabetes. Beans also contain good plant based proteins that will keep you fuller for longer. 

2. Purple Sweet Potato - According to a report published in the Biomedical And Environmental Sciences in 2015, sweet potatoes are rich in resistance starch, which helps in reducing the risk of obesity.

1. Mustard - If you are someone who loves to cook or use mustard as a condiment then good news is - scientists from Oxford Brookes University claim that mustard can increase your calorie burn by 20%. Mustard also contains 0 calories , so you can eat this as much as you want without worrying about your daily count of calorie limit. 

Now that you know what types of food you should eat to help you lose weight, here are 3 foods that you should absolutely avoid if you want to shed those pounds and be TREK-FIT :  

3. Sugary Drinks - Sugary drinks like carbonated drinks & juice are absolutely no if you are trying to lose weight. These types of drinks are often laden with empty calories. Why consume your calories through drinks when you can have a meal instead ? The Boston Public Health Commission states that sugary drinks can lead to weight gains, type-2 diabetes, heart disease, Gout, and more. So, avoid these type of food if you want health and lose weight. 

2. Fast Food - These items often carry excess calories which can lead to weight gain, obesity, and eventual respiratory and heart problems. Most fast food items are also loaded with carbohydrates, sugar and trans fat. They also contain sodium which according to Healthline can elevate your blood pressure and put stress on your cardio vascular system. 

1. Alcohol - According to the Foundation For Alcohol Research And Education, not only alcohol is full of  empty calories but also stops your body from burning fat and can make you feel hungry. Alcohol lowers your inhibitions  & thus making you more prone to over eating when you are drinking. Alcohol also has many other serious health risks besides weight gain, including high blood pressure, insulin resistance, liver diseases, and more. So, it's best to avoid altogether.

Now that you know what you should and shouldn't eat when you are making an effort to burn fat and lose weight in an effort to be TREK-FIT, what are some of your favourite foods that you eat when you are dieting ? Let us know in the comments section below !

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