Spring Break is fast approaching. It doesn’t seem that long ago we were tucking into Christmas dinner, and you may still be feeling the effects of that overindulgence. For Spring Break you want to be looking your absolute best, and this means not carrying around any unwanted, extra fat.
Here are a few top nutrition tips for promoting fat loss to get that beach body!
4 Fat Loss Power-Ups That Increase Your Metabolism
According to a study published in the Journal of the International Society of Sports Nutrition, cinnamon extract helped improve body composition by increasing lean body mass and decreasing fat. A later study also showed that cinnamon helped limit insulin resistance and fat deposits.
Insulin resistance can really hamper your fat loss plans not to mention cause issues later in life. Low carb diets, losing belly fat, and eating less processed foods can help improve your resistance and make fat loss easier, but for an added boost, add a spoonful of cinnamon.
#2 Cold Water
Dehydration prevents your liver from not only functioning properly but it prevents it from efficiently breaking down fatty acids for fuel.
Increasing your water makes your liver not only more efficient, but when you drink it ice cold, your body has to ramp up its metabolism to bring that water to body temperature.
Heating up one 16 ounce glass of water burns around 18 calories. Drinking a gallon of water a day means you’d burn an extra 144 calories just from the thermogenic process.
Now, multiply that by 7 and in one week, drinking a gallon of ice cold water everyday means you’d burn over 1000 calories.
#3 Spicy Food/Hot Sauce
Spicy food is one of the best ways to burn extra calories.
Hot sauce, jalapenos, chili peppers and really any pepper that turns your mouth into Mordor can increase your metabolism by up to 30%, according to performed by The British Journal of Nutrition.
The metabolism increasing power of peppers comes from a compound called Capsaicin.
A study done by The Public Library of Science found men who ate meals with added capsaicin pepper metabolized food so efficiently that they ate 25% fewer calories. All without feeling massive amounts of hunger later.
Coffee is the most consumed form of antioxidants in the Western diet. Yes, it outranks fruits and veggies.
Caffeine stimulants your nervous system. When your nervous system is stimulated it sends signals to your fat cells to break down fat for energy.
Ever noticed that rush you feel after your morning cup of Joe?
That’s the caffeine in the coffee increasing your hormone Epinephrine aka Adrenaline.
Epinephrine travels through your blood, heading straight into your fat tissues and tells those bad boys it’s time to break down and send their energy into the blood.
This is how caffeine mobilizes stored body fat.
Oh, caffeine also increases your resting metabolic rate – the amount of calories you burn while sitting around doing nothing.
This increase, according to studies, can be anywhere from 3-11%. But, if you’re really lean, it can increase this by nearly 30%.
Don’t go out and start pounding the coffee, though. Constant coffee drinkers have probably grown immune to these effects. But if you take a week or two off the caffeine and then cycle back on it, you’ll get those fat burning benefits again.
#5 Increase Your Protein
Every time you eat a lean protein packed piece of chicken breast, your body has to spend 20-30% more energy to break it down into amino acids. That means protein gives your body an extra boost of calorie processing power.
Not to mention, protein also helps you retain more lean muscle mass. And muscle is your metabolism.
When you’re in a deficit you need to retain as much muscle mass as possible to keep your body burning as much energy as possible
Increasing your protein not only adds a boost through the digestive process but you’ll prevent your body from attacking your muscle for energy during your deficit.
One gram per pound of bodyweight is the typical guideline you’ll see for protein consumption for every day.
But increasing your protein intake to 1.2-1.3 grams per pound of bodyweight will help you burn more calories, retain more muscle mass, and keep you feeling fuller for longer while you’re dieting.
Take Home Message
If you’re trying to shred away excess body fat, don’t make it harder to lose the pounds. Use these tips for an added boost to your fat loss goals. Remember these tips aren’t miracle workers. You will still need a balanced, healthy diet and train regularly to achieve even greater results!