Tips to lose fatPresentation for WACAmar Girdhar131304

Why we need to lose fat ?

• high blood pressure

• Diabetes (type 2)• heart disease -

Atherosclerosis (hardening of the arteries)

• joint problems, including osteoarthritis

• sleep apnea and respiratory problems

• cancer • psychosocial

effects 

START YOUR DAY OFF WITH A BALANCED, LARGER BREAKFAST

CYCLE YOUR CARBS

 INCREASE YOUR PROTEIN INTAKE

THERMIC EFFECTProtein: 20-35% of calories burned through processingCarbohydrates: 5-15% of calories burned through processingFats: 0-5% of calories burned through processing

ADD COCONUT OIL TO YOUR DIET

• Of all the fats, coconut is the only one to have a thermic effect similar to protein. Just eating it helps your body burn more calories! Coconut also contains medium-chain triglycerides, which can be immediately used as an energy source in your body, enhancing total body fat loss results

Track your food intake

SIT DOWN TO EAT

Banish Sugary drinks

Ditch Alcohol

A lot happens over coffee <3

Drink Green Tea

Whey during day, casein before sleeping

SWITCH TO A FULL-BODY WORKOUT

High Intensity Interval training

Squats, not diamonds, are girl’s best friend

DROPSET ISOLATION MOVEMENTS

• Instead of sticking to the same weight and doing biceps curls for 3 sets of 8, for example, implement a heavy weight for your first few sets and, when you hit failure on the final set, drop the weight by 20 percent and keep repping until failure.

• If you feel really ambitious, you can drop the weigh again and keep repping. Dropsets burn more calories than traditional sets and can help you build muscle.

Sleep 7-8 hours

De-stress yourself

References• http://www.bodybuilding.com/fun/ask-the-macro-

manager-what-is-thermic-effect.html Mike Roussell, Ph.D.

• http://www.bodybuilding.com/fun/top-10-full-body-workout-benefits.htm

• Hill, J.O. et al. (1992). The Role Of Breakfast In The Treatment Of Obesity: A Randomized Clinical Trial. The American Society For Clinical Nutrition. Vol. 55, No. 3

• http://www.mayoclinic.org/how-many-hours-of-sleep-are-enough/expert-answers/FAQ-20057898

• Delarue, C. et al. (1997). Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. International Journal of Obesity and Related Metabolic Disorders. 21(8).

References • Hall, et al. (2003). Casein and Whey Exert Different Effects

On Plasma Amino Acid Profiles, Gastrointestinal Hormone Secretion and Appetite. British Journal of Nutrition. Vol. 89, 239-248.

• http://www.ncbi.nlm.nih.gov/pubmed/23940541 (effect of music on stress)

• http://www.ncbi.nlm.nih.gov/pubmed/16076989 (Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation)

• http://ajcn.nutrition.org/content/81/1/122.full.pdf Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Nagao, T., et al. (2005). Am J Clin Nutr 81(1): 122.

Thank you