Take your time:
If your table manners are more James Corden than cordon bleu, you need to take your time over each meal. A recent study in the Journal Of Clinical Endocrinology And Metabolism found that subjects who ate at a moderate pace felt fuller after fewer calories, thanks to the release of hormones that make you feel full. If you usually wolf down your grub, lay down your knife and fork – assuming you bother using them – between each mouthful to slow down.
Putting pen to paper after each meal can help you shed fat without feeling hungry. A report published in the American Journal Of Preventive Medicine found that subjects who kept daily food records lost twice as much weight as those who didn’t. Doing so makes you more aware of what you are eating and whether it’s the right choice. Never have a pen handy? Grab your phone and use the camera to take a quick snap of each meal, which will have the same effect.
Play the weightlifting game:
When you lift weights you may burn fewer calories during your session compared with cardio, but you’ll continue burning calories for longer after your workout is over, which will result in greater fat loss, according to the Journal Of Sports Nutrition. But a few biceps curls won’t do the job – do moves that involves as many muscle groups as possible, such as squats, overhead presses and deadlifts, and keep rest periods between sets as brief as possible.
Spend most of your gym hours jogging on the treadmill? You’re wasting your time. To burn maximum fat calories you need to perform short, sharp bursts of cardio, called high-intensity interval training. A Canadian study found that this type of exercise increased fat-burning by 36 percent over the course of an hour-long session. As a bonus it also improved cardiovascular fitness by 13 percent.