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Workout at Home Let the gym come to you!
Posted on: Thursday, May 10th, 2012
1. STICK TO NON-STICK
Trim down the need for cooking with oil by using non-stick pans. Dry frying or grilling food can mean a reduction in a vast amount of oil consumed in a short space of time and therefore has the positive effect of cutting those calories without you having to go hungry. It really can be that simple!
2. USE SMALLER CROCKERY
Over the years portion sizes in restaurants and cafes have got bigger and bigger in the West and our idea of a healthily sized meal has increased to match. It’s easier than you think to trick your mind into eating less. Simply use smaller crockery and cutlery and you will be amazed how quickly you adapt to feeling full with smaller portions without you even being aware of it. This doesn’t mean you have to re-vamp your kitchen, just give yourself a little help in learning to listen to your body, so you can stop eating before your feel full.
3. DON’T FORGET TO CHEW
It takes about twenty minutes for the stomach to signal to the brain that it is full which means that if you eat too fast you are in danger of consuming more calories than necessary. Taking the time to chew each mouthful for longer and therefore savouring your food in a relaxing way will reduce the tendency towards overeating. Furthermore, eating more slowly is healthier for your digestive system. If you still feel a little peckish after finishing your meal, don’t deny yourself more food, just put it on hold for twenty minutes and get on with your day. More often than not you will forget about food and not need to eat anything else till the next meal.
4. EAT SOY BEANS
The vegetable protein found in beans makes you feel fuller for a longer period of time and will therefore stop you craving unhealthy snacks between meals. Soy beans help you burn fat by breaking down fatty deposits and the lecithin they contain prevents cells from storing fat.
Add beans to soups, salads, and classic dishes like spaghetti bolognaise. Ask your personal trainer for ideas.
5. PACK THOSE NUTRIENTS
If you know you will be out for the day take a packed lunch with you. Not only will it save you money it will enable you to eat healthily and you are much less likely to stop off at McDonalds. Pack sandwiches with handfuls of raw spinach or watercress and make up a fruit salad for pudding or snacks.
6. NEGATIVE CALORIES
If its snacks you crave then opting for low calorie ones is obvious, but some foods give your body no choice but to lose weight. Many foods take more energy to digest them than the energy they contain in the form of calories. You can feel full yet lose weight simply by eating these negative calorie foods and the list includes apples, asparagus, broccoli, cabbage, carrots, celery, cucumber, green beans, lettuce, onion, papaya, pineapple, raspberries, spinach, strawberries and tangerines. Make sure your eat them raw and of course adding calorific foods to them isn’t going to work!
7. LOSE THE SAUCE
It is well known that sauces such as mayonnaise are high in fat and tomato sauce is high in sugar and the addition of sauces to main meals and sandwiches can vastly increase the number of calories consumed without us really being aware of how much. Substituting these with lower calorie options like mustard can make a difference. You may even notice an improvement in flavour, so try lime on fish or avocado and add a healthy zing to your culinary experience. Personal trainers will be able to help you incorporate healthier options into your diet plan.
8. ADD SOME SPICE TO YOUR LIFE
Just half a teaspoon of cayenne pepper added to a meal meant diners consumed an average of 60 calories less at their following meal compared to those without this spicy additive in a recent experiment. Research showed that lacing food with cayenne pepper reduced the preoccupation with food as well as the tendency to crave salt, sugar and foods high in fat. This spice (as well as chilli, black pepper and ginger) also raises the metabolism which leads to the burning of more calories.
9. ICE AND A SLICE
Most of us know how important it is to drink water and the prevailing wisdom recommends eight glasses a day for more energy and less hunger amongst other benefits, but if you drink cold water your body is forced to do a little extra work in heating the water back up therefore increasing your metabolism which means you lose weight.
10. CLEAN YOUR TEETH
Yes of course for healthy teeth, but also to help with weight loss surprisingly. After you’ve eaten your (reduced!) portion of food, clean your teeth straight away or if this is unpractical chew on some minty sugar-free gum for a few minutes. This will signal to your brain that it’s the end of mealtime and if you are tempted to eat more you will soon find that most food doesn’t taste that great with mint.