The alphabet of fat loss, fitness and wellbeing

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Part two of my A-Z of weight loss, wellbeing and exercise gives you more helpful information to set you on the right track to a healthier lifestyle.

H – Hydration: Water has a vital role in cellular health, cognitive performance, and optimal health.

Nikki Caputa

Nikki Caputa

Maintaining hydration levels is essential for fat loss and maintaining a healthy weight.

Dehydration can trigger false hunger cues and food cravings.

We can confuse the sensations of dehydration with sensations of hunger.

Staying hydrated is a simple and effective way to manage body fat and ensure you can perform effectively during exercise to burn fat further!
I – Inflammation: When we think of inflammation we think of injuries, such as a strained muscle or cut.

‘Internal’ inflammation can be caused by poor lifestyle choices and this can lead to a number of diseases.

Omega-3 fatty acids are one of the ways to reduce inflammation. They are found in oily fish or can be taken as a supplement daily.
J – Jogging: Get out there and do at least one 30-minute session a week.

Try walking and jogging to build yourself up. Not only will you improve your cardiovascular fitness but a mixture of training variants is important for fat loss, so don`t always do the same thing.
K – Keep a record: If you are trying to lose body fat how do you know how well you are doing unless you keep a record of your progress?

You won’t be able to do it visually because our minds just love to play tricks on us! Monitoring and experiencing progress does wonders for motivation.
L – Liver: The liver uses a lot of the body’s energy. Adding the extra burden of toxins to it in the form of processed foods, alcohol, sugar etc will cause it to work harder.

Give your liver a rest and you will gain energy.

Your liver is needed to manage excess hormones and to keep a good balance.
M – Muscles: While we don`t want to become big and muscular, it is important that we increase levels of growth hormone through heavy weight training.

Growth hormone will accelerate fat burn! When you train with weights it boosts your metabolism and when you stop your body continues to burn calories in order to build and repair muscle that training has broken down.
N – Nutritional NO NOs: Remove processed food, alcohol, wheat, dairy, sugar and caffeine gradually from your diet for at least 28 days and see how this not only makes you feel better but helps you lose fat.

You will have more energy, sleep better and have better digestive function and a slimmer body!

Also worth remembering is that excessive consumption of saturated fat not only makes you fat but also puts you at a higher risk of developing coronary heart disease as a result of increased cholesterol levels.
O – Organisation: To maintain a healthy lifestyle and diet it takes much consideration and forward planning, especially with all the pressures of modern society.

You need to know what the majority of your shopping list is going to consist of and the ingredients you need for your meals each day.

When you are out and about without a plan in place you are much more likely to grab something quick and convenient like a chocolate bar or packet of crisps.
P – Protein: This is the major structural material in the body forming muscle, bone, skin, blood, and hormones.

Protein is found in meats, dairy products, some veg-etables and grains.

Here is a workout you can do in the park with your friends!

You just need to pair up and enjoy being outside in the lovely weather.

Nikki Caputa is a health and fitness coach who works one-to-one with clients and runs her own fitness camps where she trains groups.

Known as FAB Body Bootcamps, two are based in Fareham and one is in Portsmouth.

Nikki is also an ambassador for Jamie Oliver’s Food Revolution.

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