11 Steps to loose fat

and get that bikini body

We all have the infamous six pack but most of the time it is covered by a layer of fat, so you have to get rid of the fat layer first for the muscles to show. So how do we get those ripped abs? It starts in the kitchen. As the old saying goes, “You are what you eat”, and this means that making sure you have the right foods at hand or in the kitchen and eat at the correct intervals is crucial.

  • Do not skip breakfast: Having breakfast kick-starts your metabolism.
  • Eat 5 to 6 small meals per day: You will increase your energy levels, accelerate muscle growth and speed up your metabolism without storing fat.
  • Consume minimal amounts of Low GI carbohydrates: GI is a ranking of foods based on how quickly they raise blood glucose levels. If the main sources of carbohydrates in your diet are bread and potatoes then rather try sweet potato and brown rice.
  • Drink 2 to 3 litres of water per day: Water is essential for the functioning of our nervous, skeletal, circulatory, digestive and respiratory systems. Drinking water also aids in weight loss by speeding up your metabolism and curbing your appetite.
  • Only eat one cheat meal, once a week: It doesn’t help that you control your calories during the week and completely overindulge over weekends. Stick to one cheat meal during the week. But don’t overdo it!
  • Include good fats in your diet: Not all fats are bad for you, nor will all fats cause weight gain. In fact, there are good fats that your body requires to function and even to lose weight. Avocados, raw nuts, salmon, olive oil etc, are all examples of foods containing good fats to include in your diet.
  • Stock your kitchen with healthy food: If there are chocolates and chips in your kitchen, they will be calling your name. If there is healthy convenient food to snack on, you have no choice but to go for a healthy option such as apples or berries.
  • Eat protein with every meal: Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full.
  • Swap a cup of rice for a cup of vegetables: You can save from 100 to 200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables which also include beneficial minerals and vitamins.
  • Exercise: Exercise has so many health benefits. Doing regular exercise will tone your muscles and help you get to your weight loss goals a lot faster. Enter a race like 10km run/ walk: Entering the SPAR Women’s Challenge will help you to set a goal and work towards it. Your focus will change from weight loss to getting fit and healthy.