8 things that will help you get lean

If you want to lose those last few pesky pounds without slaving away in the gym or embarking on a drastic diet, here are 8 things that will help you get lean, courtesy of personal trainer and fitness motivator Jodie Bell of Healthy Habit Dorset.

1. Walk more

Next time, walk a bit further. Park further away from the shop entrance in a car park. Get off the bus/train one stop earlier. Take the stairs! This will increase the number of calories you burn per day which, over time, will help you drop pounds

2. Make sure you eat breakfast at the right time

Eat breakfast within 30 minutes of waking up. This fires up your metabolism, which helps to burn those calories. When you wake up your energy dependency increases, and if you do not eat within 30-60 minutes your body will go into fight mode and your resting basic metabolic rate is reduced. In addition to this you will be hungry all afternoon/evening.

3. Use weights or your bodyweight in your workout

Using weights means that even when you have finished your workout you continue to burn calories. This is because you have used more muscle fibres – it all helps!

4. Eat clean as often as you can – even when travelling

Take clean fresh food with you when you go to the airport. Most travel food contains preservatives like salt and sugar, which will make you feel dehydrated, exhausted and groggy. The body’s response to white carbohydrates and any sugar can cause a spike in your glucose and, in turn, your insulin levels. This increases the body’s stress hormone, cortisol, which then negatively affects the body’s ability to burn fat.  Don’t allow yourself to get hungry because when you are hungry you’ll make bad food decisions. It’s that simple!

5. Eat more protein

Reduce your carbohydrates throughout the day. Carbohydrates are used for energy and protein will increase your metabolic rate by at least 15% plus keep you full and help stabilise your blood sugar levels.

6. Keep good company

Socialise with fit, positive people. This is a no-brainer: emotional eaters need to keep their emotions in check and by engaging with those who have positive vibes, your attitude to food will change. Skip the pub for a long walk in the evening, the coffee and cake for a sauna and swim, and the bacon roll at work for an early-morning fit camp.

7. 40 winks

Get your 40 winks, ensure you have a bedtime routine and get at least eight hours’ kip a night if possible. You will have a larger appetite if you are tired and your brain will want sugar and caffeine, which will savage your healthy lifestyle.

8. Think before you drink!

Switch your evening tipple for a lower sugar option for the reasons above. More sugar will lead to blood glucose and insulin disturbances. This leads to hunger and less willpower. If you must drink, make better choices and drink in moderation. Vodka and gin are less calorific than other alcoholic drinks.