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FITNESS AND NUTRITION: Loosen fat the healthy way … (1)

BY PATRICK BAGHANLO

First and most importantly, take control of your eating. Become aware of what you eat. Often, we have no idea of how much we eat in a day. It is so easy not to realise how many calories are hidden in that packet of crisps we had in the afternoon. I think you get the idea, take note of what you are eating.

Plan your meals, no snacks, eat only when you are hungry. Make sure you have healthy meal. Have a healthy kitchen. Eat a little bit of all foods, do not over indulge. Eat organically-grown foods such as Nigerian and other African foods. Shop wisely and make sure that you have all the healthy food you will need in the kitchen.

Very important, eat before you go shopping. You are far more likely to buy all kinds of stuff if you are hungry.

Stay away from sugary drinks such as sodas, milkshakes, fruit juices etc., it crawls with calories and eating the fruit is a far better option. Freshly squeezed fruit juice is healthy.

Alcohol should be reserved for special occasions. Alcohol is very high in calories and the second problem is that it reduces your self discipline and it makes you more likely to give in to temptations. Though fruit is very healthy, they contain lots of sugar. Limit fruit to three small portions a day.

Keep in mind that apple; for instance, is very good for burning fat. Some even consider it a negative calorie food. Others are: Cranberries, Grapefruit, Lemons, Papayas, Pineapples, Raspberries, Strawberries, and Tangerines.

Do not cut out dairy products completely, limit it to two low fat portions a day. Eat at least three low fat portions of protein a day.

Now, for very important weight loss help, lose fat with moderate exercise. Do cardio at least three days a week for 40 minutes a time. Any exercise will do, walking, cycling even doing your chores. As long as you push up your heart rate to about 60 per cent of the maximum, it will help you to burn extra fat.

Do not forget your stretches after you have done your workout. Stretching prevents stiffness and it aids in sculpting your figure to give it a slimmer appearance.

E-mail or call him on 08033039114, Lefit300@yahoo.com


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Comments expressed here do not reflect the opinions of vanguard newspapers or any employee thereof.