It’s that time of year when we all want to loosen off a bit and let ourselves enjoy a few festive treats - but that obviously comes with a few side-effects…
But packing on a little holiday weight really needn’t be anything to worry about. By focusing on including a few natural fat burners into your diet you’ll be back on track in no time.
Basically, boosting your metabolic rate can help you lose body fat and although there are a number of ‘fat-burning’ supplements on the market there is little evidence to suggest they are either effective or, more importantly, good for you.
However, there are a number of natural foods and beverages that studies have shown will increase your metabolism and promote fat loss…
1. Fatty Fish
Tasty as well as and incredibly good for you, oily fish including salmon, herring, sardines and mackerel are packed full of omega-3 fatty acids and have been demonstrated to reduce inflammation, decrease your risk of heart disease and help lose body fat.
One study showed adults who added fish oil supplements to their diet experienced a drop in cortisol, a stress hormone that has been associated with fat storage
Fatty fish is also a good source of high-quality protein which, when digesting, leads to greater feelings of fullness and increases your metabolic rate more than digesting fat or carbs - again helping to burn that fat!
We all know coffee is a great source of caffeine, but it can also be really helpful for burning fat.
Research has shown that caffeine can increase metabolic rate by between 3% and 13%, dependent on the individual, with a couple of studies showing some pretty impressive results.
One small study showed that people who took caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group.
Try not to consume more than four cups of coffee a day though!
3. Whey Protein
Shown to promote muscle growth when combined with exercise, whey protein also appears to encourage fat burning in both lean people and those who are overweight.
Studies have shown whey protein to be more effective at suppressing appetite than other protein sources as it stimulates the release of ‘fullness hormones’ such as PYY and GLP-1, to a greater extent.
In one study of 23 healthy adults, a whey protein meal was found to increase metabolic rate and fat burning more than either casein or soy protein meals.
Check out Supreme Nutrition’s range of Whey Protein Powders here.
Described as a ‘nutritional powerhouse’, eggs are actually a very effective weight loss food.
Egg-based breakfasts have been shown to reduce hunger and increase the feeling of being full for several hours in people who are overweight
An eight-week study of 21 men showed that those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% greater reduction in body fat, compared to the group who ate a bagel for breakfast.
Like fatty fish, eggs are a good source of high-quality protein, again increasing that metabolic rate for several hours after eating and helping to burn body fat.
5. Chilli Peppers
Yep, you read that right - it turns out chilli peppers do more than add a kick to your food.
Their powerful antioxidants can help to reduce inflammation, protect your cells from damage and yep, you’ve got it, burn calories and lose weight.
One particular antioxidant found in chillis, capsaicin, can promote fullness and prevent overeating.
A review of 20 studies concluded that taking capsaicin helps reduce appetite and can increase the number of calories you burn by about 50 calories per day.