You are trying to get in good shape or already have it. Below I´ll make a short summary of small everyday thing I do, which help to keep the body fat off.
1. Eat enough protein
Protein is not just a building block for muscles, but helps also to maintain it, when You are in caloric deficiency. And meals packed with good proteins, keep You full longer. A great omelet in the morning gives You satiety till lunch.
2. Hit the gym
Running for an hour might burn during exercise more calories, then same time gym exercise. However "repairing" muscle tissue "torn" during strength training needs energy and You will burn calories also after training. Also it`s important to maintain muscles, as with only aerobic exercise You may loose some of them. But muscles burn more calories even when You are sleeping, so You should train in the gym, in order to keep them. In addition to before mentioned: strength training boosts naturally growth hormone and testosterone synthesis in Your body. These two play also role in burning body fat.
3. Snacking
People tend to think, that small amount of snacks throughout the day doesn`t play much role, but studies show, that an average Jane or Joe are consuming 500 kcal per day as snacks. It makes 3500 kcal a week. An equivalent of approximately a pound of body fat. So, keep snacking under control and look how much calories You consume as snacks.
4. Move every day
People in good shape move more during a day compared to those, who have average or above levels of body fat. If Your day-to-day job is mainly sitting behind the desk, then it`s not enough to train 3 times a week one hour, but You should move more. Small thing make big difference here. Instead of using an elevator, take the stairs and during brakes try to move at least 15 minutes with higher than average pace.
5. Sleep
Sleep enough, cause according to studies, people who have less night sleep than 7 hours, tend to feel more hungry vs those, who sleep 7-9 hours a night. About sleep I have also written in an article Muscle building and 5 underrated factors of it.
6. Go green
Fruits and veggies include big amount of fiber, which help to keep You full and are good for digestive health. Eat veggies during every meal and have a fruit, when You want to get energy, instead of juices and soft drinks.
7. Bread
Whole grain bread is a great source of good carbs for fueling Your body. They contain also vitamins and minerals, which are good for Your health. More about it You can read in the article Bread and fitness, do these two fit together?
8. Don`t be afraid of dietary fats
Consuming right amount of good fats helps to burn body fat. Having enough fat in Your meals keeps You full longer, as digesting fats takes longer than digesting carbs. So add some extra virgin olive oil to Your salads and avocados between sandwich from wholegrain bread.
