Losing body fat is not easy, but you probably don’t need me to tell you that! Perhaps you’ve tried for years to shift those persistent love handles or sagging stomachs. It’s often the case that the last ten or so pounds are the most difficult to shift, however hard you try.

The best way to shift stubborn fat will vary from woman to woman but listed below are what research confirms and what I believe to be the most effective ways to shift unsightly fat that refuses to budge. The fat loss rules apply whatever age or level of fitness you are and however much weight you need to lose.  

 

Use a combination of aerobics and weight training

The trick to losing fat is to make sure that your exercise routine includes both aerobic activity and weight training. Weight training helps to build muscle mass which is metabolically active and will reduce fat because it requires more energy to work.

 

With aerobic activity you are more likely to burn body fat if you exercise aerobically every day at a moderate rather than an intense pace for at least 30 minutes. If you can still carry on a conversation when you are exercising you’re doing fine but if you are huffing and puffing you may need to tone it down because fat burning can’t start unless you are breathing properly. And if you keep going beyond the 20 minute mark to 30 or even 40 minutes fat burning mode really starts to kick in.

Brisk walking is therefore the perfect fat burning exercise because it’s a form of exercise that can only really be done at a moderate pace. So if fat burning is your goal put on your walking shoes, head out the door and keep going for 30 minutes at least five times a week.

 

Swap bad fat for good fats

Study after study has shown that diets rich in saturated and transfats, found in red meat and processed, refined foods, will result in increased fat gains whereas diets rich in good fats, such as omega 3 and omega 6 fatty acids found in oily fish, nuts and seeds boost metabolic rate or fat burning. Therefore it makes sense to cut back on the bad fat while increasing your intake of the good type.

 

Know your carbohydrates

A diet rich in complex carbohydrates, such as whole grains, brown rice, bread, pasta, fruits, vegetables and beans will stimulate metabolism without causing an outpouring of insulin which causes greater fat storage. Whole grains are also rich in fibre which is important for fat loss as it increases feelings of fullness and pushes fat through the system to be eliminated. However, simple carbohydrates, such as sweets, white bread and processed, refined foods should be avoided during a fat loss phase as they can cause a large insulin spike, food cravings and resultant fat gains.

 

Mix up aerobic activity

Brisk walking is great for fat burning but for variety – to eliminate boredom and encourage adherence – and to keep going in the long term it is important to do a range of aerobic activities, such as swimming, dancing, jogging and cycling. These different activities will also have differing fat burning effects, and when combined can stimulate your metabolism to greater heights.

 

Weight train first

Weight training is a perfect activity for fat loss. Although it doesn’t directly burn a greater number of fat stores than aerobics, weight training will build muscle, which in turn will increase your metabolic rate for 24 hours a day. The more muscle you have, the better your chances of losing body fat.

 

You’re probably used to doing your weight training or toning exercises after your aerobic workout but for the next few weeks I’d like you to try doing them the other way round to see if it makes a difference. There is a school of thought that believes that training aerobically directly after weight training or toning work, or first thing in the morning, will stimulate greater gains in fat loss. The idea is that glycogen stores will be depleted at this time and therefore fat will be used directly for fuel.

Note: Be sure to do a gentle five to ten minute warm up, such as jogging gently on the spot and stretching, before you weight train to avoid the risk of injury.

 

Try high intensity interval training

High intensity interval training is an advanced form of aerobics designed to strip body fat at a faster rate. It’s not for everyone as it can be very exhausting but can be an effective fat loss method for someone who is fit but still wants to shift stubborn fat. As the name suggests, this training methods requires that you train at a high intensity (near maximum) for a series of intervals, before backing off to a lower work-rate. The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) you are at. An example of a high intensity interval training session might be, for instance, two minutes of walking followed by fast running for 30 seconds, for a 20 minutes total.

 

Check your protein

Don’t leave more than three hours between eating and when you eat a meal or snack make sure it contains some healthy protein. Good sources include oily fish, nuts, seeds and legumes. Protein is not only food for your calorie burning muscles it helps keep your blood sugar levels stable. If your blood sugar levels are stable you’re less likely to get food cravings which can lead to weight gain.

 

Drink at least six to eight glasses of water a day

While working with my patients to help them lose weight one common theme that often emerges is that a higher then normal water intake is crucial for fat loss. Water intake is important for fat metabolism as it helps the liver to perform the function of fat conversion for energy purposes. Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat conversion process. Therefore drinking enough water is an important step toward fat reduction. Try to drink at least a six to eight glasses of water a day; more if you are sweating or exercising intensely.

 

Cut Alcohol

Alcohol will reduce the number of fat calories burned for energy so if you want to lose body fat avoid alcohol completely. After alcohol is consumed it is converted into a substance called acetate, which is used in place of fat for energy thus helping the body to maintain its fat stores.

 

Keep a food diary

Studies show that people who write down what they eat every day are more likely to eat healthily and lose weight than people who don’t. So get into the habit of recording what you eat and drink every day.

 

Take it slow and steady

One of the main problems people run into is being consistent. Consistency and being persistent will be the key to reaching your goal. Small steps are best. Losing weight fast could throw your body into a defensive mode so set realistic goals and aim to lose one to two pounds a week and no more. Studies show that people who lose weight in this slow and steady way are more likely to keep it off in the long term.

 

What to do and when

If you are seriously overweight, for example, you need to lose around 30 to 40 pounds, the best strategy is to eat healthily and exercise moderately with aerobics (walking or cycling) for at least 20 minutes every day of the week. Then as the weight starts to melt away gradually add three sessions of weight training to your routine.

 

If you are overweight and have around 20 pounds to lose your best strategy is to gradually drop excess body fat through a combination of low intensity and high intensity training coupled with a sensible eating approach. Exercise moderately with aerobics (a combination of walking, cycling, and rowing) and weights while incorporating the occasional interval training session after the first few pounds are lost.

 

To drop those last 10 pounds to reveal a muscular toned body train aerobically every day for at least 30 minutes with one moderate intensity session and four interval training sessions per week. You should also weight train all muscle groups three to four times a week before your aerobic workouts.

 

For those who only have a three or four pounds of fat to lose it is probably best to train with weights four times a week and to interval train five times a week for 30 to 40 minutes to effectively rev the metabolic rate.

In the last few issues of Natural News we’ve looked at how simple diet and lifestyle changes can help boost your immunity during the long, cold winter months. This month we’ll explore how rinsing rather than soaking vegetables, hiding the remote control, partying, holding hands and downloading music can make a big difference to your immunity.

Rinse, don’t soak

Rinsing rather than soaking fresh fruits and vegetables is an effective way to remove immune-depressing pesticide residues.

 

Pesticides are chemicals used to protect crops from bugs, fungi, rodents and bacteria. If you use pesticides to rid your house of rodents or in the garden to remove weeds or insect blight then you too can be exposed to their dangerous effects. Pesticides may also be found in some plastics, household products and industrial chemicals. Animal and lab research suggests that these substances – which are potent, extremely toxic chemicals – can damage your health, especially in high doses or with extended exposure, and may also degrade immune function. Other studies have found that people who work with pesticides may have weakened defences.

 

Although you are exposed to pesticides every day, thankfully there are things you can do to protect yourself:

• Rinse and gently scrub, but don’t soak, fresh fruits and vegetables.
• Trim the fat from meats or ideally avoid meat altogether.  Some pesticides collect in animal fat.
• Peel fruits and vegetables before using them. Remove and discard the outer leaves of cabbages and other greens. If you buy organic, you need only scrub the skins.
• Eat a wide variety of fruits and vegetables, as specific pesticides are used for specific crops. This way you’ll avoid eating too much of one specific pesticide.
• Use home, lawn and garden pesticides sparingly or alternatives where possible.
• Consider buying organic produce when it’s available and affordable. Not only is organic produce pesticide free but it can be more nutrient rich which can give your immune system a boost.  If you think organic produce is too expensive, consider buying just one item a week to get you into the habit of looking at it as an investment for your health. Specifically look for organically grown peaches, peppers, strawberries, apples, cherries, celery, apricots, green beans, grapes and cucumbers as according to the US Food and Drug Administration the non-organic forms of these foods consistently contain the highest concentration of pesticide residues.

Hide the remote

Unplug your TV, hide the remote control and break your square-eyed habit. Cutting down on the amount of TV you watch will give your brain and your immune system a significant boost.

 

Research has shown that over-indulgence in watching TV leads to an increased risk of obesity and heart disease caused by lack of exercise. Other risks include poor concentration – as the brain cells governing attention span are impaired – and learning problems, as a result of poor intellectual stimulation.

 

It can work the other way too. Some types of TV programmes – as well as video games – over-stimulate the senses and can upset sleep patterns. Meanwhile, the light from TV and computer screens can suppress the key hormone melatonin, raising the risk of cell DNA mutations that can cause cancer.

 

There’s no need to stop watching the TV altogether; just get out of the habit of switching it on the minute you get home or whenever you are bored. Sit down with the viewing guide and pick out the shows you want to watch that week. Watch only those shows, and when they’re over, turn the TV off and keep it off. If the shows you watch regularly are cancelled, don’t replace them with new shows. Instead, decrease the time you spend in front of the TV and do something active instead. Read a book, go for a walk, ride a bike, or take part in some other kind of healthy physical activity for at least an hour before you turn on the tube.

 

And try getting rid of your remote. It’s impressive how much less television you’ll watch if you have to get up every time you want to change channels or adjust the volume. In addition, it eliminates all those wasted hours you spend channel surfing.

 

Get out and mingle

Your immune system likes it when you spend time with your friends. Studies suggest that having friends helps people live longer. Research in the Journal of Epidemiology and Community Health indicates that socialising with friends is beneficial. Not only can good friends encourage you to take care of your health but their presence can actually help you live longer, according to this research. Australian scientists have shown that having friends around in old age can increase life expectancy, and that friends may encourage people to look after their health, helping reduce feelings of depression and anxiety at difficult times.

 

There is a large amount of data showing the value of nurturing, social support and camaraderie. In one study, researchers exposed people to a cold virus and then monitored how many contacts those people had with friends, family, co-workers, and members of church and community groups. The more social contacts people had – and the more diverse the contacts – the less likely they were to catch the cold.

Another 2005 study adds further weight to the theory that social support networks may strengthen the immune system. This study found that social isolation and loneliness can actually impair the immune system. Researchers at Carnegie Mellon University found that lonely and socially isolated first-year students mounted a weaker immune response than other students.

 

The same study also showed that it’s not the number of friends you have that impact on immunity the most, but the quality of those friendships. You can have very few friends but not feel lonely. Alternatively, you can have many friends yet still feel lonely. It seems that feelings of loneliness impair the immune system’s response, while having fewer friends does not as clearly affect the immune system.

All this research contributes to a growing body of evidence that meaningful relationships and social support can enhance the functioning of the immune system. So whether you have one good friend or fifty, spend more time with them.

 

Hold hands

Hold hands with someone you love. Give or get a hug from a friend or treat yourself to a regular massage. Your immune system will thank you for it. Touch is important for boosting immunity too. It seems that giving or getting hugs or other forms of touch can boost the activity of the natural killer cells that seek out and destroy cancer cells or cells that have been invaded by viruses. Your skin is the largest sense organ of your body and stimulation of the skin is an important part of healthy immune system function. Unfortunately, many of us are too busy for hugs and become touch starved.

 

Studies show that appropriate touch in childhood benefits growth, development and immune function. In a series of animal experiments, those frequently given touch digested their food better, developed more rapidly, learned more efficiently and showed greater stability when presented with stressful situations. Animals that are touched or handled extensively in infancy also show more developed immune systems than animals who have received less touch. They suffer fewer infections and have a lower mortality rate than their lesser-touched counterparts.

 

Is it possible to enhance your own immunity with a regular massage, and the immunity of your partner, friends and/or children by touching or hugging them more? All the evidence suggests that touch does positively benefit numerous aspects of human health and immunity is definitely one of them.

 

Compose yourself

If you haven’t got one already, invest in an Ipod or similar MP3 player and download and listen to your favourite music as much as you can.

 

Music’s ability to alter mood and emotional state has long been known anecdotally, and more recently has been scientifically documented. Likewise, it’s well recognized that mental and emotional states can alter autonomic nervous system (ANS) activity and balance. The ANS, in turn, can modulate virtually every aspect of immune function. The interaction between feeling states, immunity and autonomic function has been highlighted by a number of studies showing that negative emotions such as anger and hostility stimulate sympathetic activity, increase the cortisol/DHEA ratio and suppress the immune system, while positive emotional states such as appreciation, love and laughter enhance parasympathetic activity, increase physiological well-being, reduce the cortisol/DHEA ratio and boost immunity.

 

In short, listening to music can boost your immunity, but it has to be music you love. Something that calms one person might stress another person out. Whether it’s Beethoven or Britney, the secret lies in finding music that soothes your soul. Scientists at Montreal’s McGill University found that listening to music that sent shivers down the spine or that gave people goose bumps stimulated the same feel-good parts of the brain that are activated by food and sex.

 

Music therapy is now an established health service similar to occupational therapy and physical therapy. It is used to treat patients with a variety of disorders, including cancer, Alzheimer’s disease, Parkinson’s disease, strokes, autism, immune deficiencies and chronic pain. The American Music Therapy Association adds that the benefits of music therapy also include anxiety and stress reduction, pain management and positive changes in mood. These can lead to improved respiration, lower blood pressure, lowered heart rate and a reduced need for pain medication.

 

But even better than listening to music, is actually making or composing it yourself. Research has found that found that people who took part in an amateur group-drumming session had greatly enhanced natural killer-cell activity afterward.

 

Is how much 20 minutes of housework a week can cut your risk of a low mood by researchers at University College London who studied 20,000 men and women. Time to get the duster gloves on!