Nutrition Bites

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Here is the list of Nutrition Bites for you to use.

1. Drink tea: research suggests that those who drink tea (black, green, or white, as long as it’s from real tea vs. herbal tea) have lower BMI’s and have less body fat.

2. Eat cayenne pepper. A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin (the active ingredient in cayenne) increased fat oxidation.

3. Eat hot peppers, they may increase thermogenesis.

4. Decrease/eliminate simple carbs. By increasing insulin levels, they provide a very favorable environment for gaining fat.

5. Eat more fruits: Studies at Penn State University that increasing fruit intake helps facilitate weight loss.

6. Eat more veggies. They fill you up, without providing many calories. Just avoid the high fat/high calorie dressings.

7. Lift weights. Build more muscle, burn more calories. ‘nough said.

8. Cut down rest time between sets. This will keep your heart rate elevated causing an increase in calories burned.

9. Do intervals. No more strolls through the park. A study presented at the Experimental Biology Conference showed maximum fat utilization occurred at peak intensities (e.g., not during your normal step aerobics classes).

10. Eat more protein. Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism, through something called the thermic effect of food.

11. Supplement with fish oil. A study published in Lipids fed mice diets enhanced EPA and DHA. The researchers learned that the mice fed diets higher in omega-3 fats had significantly less accumulation of body fat.

12. Do full body exercises, such as squats. You’ll get more bang for your buck out of each workout.

13. Alternate upper/lower body routines. This will keep your heart rate elevated throughout your entire workout meaning you’ll be shedding fat faster than ever.

14. Cycle carbs depending on workout routine. Sure, carbs are important, but you surely don’t need as many if you’re not working out.

15. Start meals with a salad and low-fat dressing. Salad will provide some bulk to help fill you up, so you eat less calories overall.

16. Include low-fat water based soups as snacks. include this with a salad and the two of them will fill you up before getting to the calorie laden meal.

17. Don’t forget the fiber. Think of fiber like a sponge; it absorbs water and makes you feel full.

18. Lift heavy to build muscle. Put down the pink 1 lb dumbells and push some iron. Don’t worry, you won’t get “too big.” What you’ll get is a fat burning machine.

19. Drink water

20. Bump up the intensity-make your workouts count!

21. Change up your routine—variation is the key. Your body grows accustomed to what you do; if you do what you’ve always done, you’ll get what you’ve always gotten.

22. Add time. Duration is important with aerobic activities. On the times you do long duration activities, you won’t get much benefit if you’re done in 5 minutes.

23. Take a walk. The more calories you can burn each day, the better.

24. Add beans to your salads. It’s a nice way to add some additional fiber, protein, and healthy carbs.

25. Replace one meal a day with a large salad and lean proteins.

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