The Best Advice About Services I’ve Ever Written

International Tax Attorneys: Some Basic Facts

Hiring an international tax attorney is so important because when you happen to be making an income within the country then you will have to pay a tax but you will also have to pay a tax on the income you are making aboard as well. It is critical to hire an international tax attorney because they will know all of the basics when it comes down to the law for your income both within the country as well aboard which is very important to take into mind. Another thing that you should consider when you want to hire a good international tax attorney is the simple fact that they will most definitely make sure you can avoid a lot of issues like tax fraud which is something that can be committed without realizing it but they can also provide you with some advantages as well like exemptions and credits.

Many different kinds of people will go out and hire an international tax attorney such as people who have businesses, assets, and also property in different countries, expats, multinational businesses and companies, and basically anyone who has some form of income that is based outside of the country will need to hire one of these professionals.

International tax attorneys provide many different kinds of things that you will need to keep into mind of because they can provide to be very useful later on because they are able to help out with leases, contracts, expansion, joint ventures, and mergers. International tax attorneys can also help negotiate tax agreements from your country with other kinds of countries as well which is useful. Also an international tax attorney can help structure their company when it comes down to the taxes in order to not only optimize everything but to make sure that everything will go smoothly in the future in regards to taxes.
Smart Tips For Uncovering Services

If you are living abroad then an international tax attorney can help you get some tax exemptions which is very important because the last thing you will want to do is pay the same tax twice for each country, so just keep that into account. These people can really do everything for you such as income tax laws, customs duty, foreign estate laws, and also transfer pricing on tax as well so they can really make your life a lot easier. And that is the low down regarding international tax attorneys and why it is always important to hire them especially when you are living aboard or have a source of income aboard.Interesting Research on Attorneys – Things You Probably Never Knew

Health Supplements And Its Effectiveness

20To remain healthy our body requires various vitamins, minerals and other nutrients. These nutrients, vitamins and minerals are available via various food. Inadequate of these nutrients make the body suffer from various deficiency. IN order to fulfil these requirements doctors at time prescribe various health supplements which are even available online.

Effectiveness of health supplements

Health supplements are quite useful. If the body suffers from any particular deficiency such as vitamin D, calcium, these health supplements available online and offline are quite beneficial. But it is always advisable to take health supplements as per doctor’s reference.

The main nutrients and vitamins which our body require and its benefits:

  • Calcium- Keeps your bone and muscle strong and prevents from various deficiency diseases such as arthritis.
  • Vitamin A- Protects your eye health, strengthens the immune system, protects skin and prevents cancer.
  • Vitamin C- Protects and nurtures skin, eye health, immune system and also prevents cardiovascular disease.
  • Vitamin E- Strengthens the immune system and protects the body against serious diseases such as cancer, cholesterol.
  • Vitamin D- Protects the teeth and bone health, prevents the body from type 1 diabetes, cancer and multiple sclerosis
  • Vitamin B6- Protects and nurtures eye, skin, hair, liver health.
  • Vitamin B12- Increases the immune system and prevents the body against fatigue.
  • Vitamin K- Strengthens the bone health and prevents heart diseases.
  • Zinc- Heals wound faster and deficiency of zinc can lead to diarrhea among children.
  • Flavonoid- It is anti-inflammatory and has a huge amount of anti-oxidants.
  • Omega 3 Fatty Acid- Prevents serious issues such as depression, asthma, Alzheimer’s disease, dementia, Rheumatoid arthritis and also helps in lowering elevated triglyceride levels.
  • Folic Acid- Prevents the body from the harmful disease like cancer.
  • Amino Acid- Helps to recover from injury faster.
  • Aloe Vera- Protects skin, heals burns and has anti-bacterial properties.
  • Iron- Protects the body from iron deficiency and thus prevents anemia, chronic diseases.
  • Copper- Protects the body from cholesterol, heart disease, arthritis and also heals wound fast.
  • Selenium- Increases the immune system and protects the body against Crohn’s disease, cancer, HIV.
  • Manganese- Helps in weight loss, increases metabolism and increases appetite.
  • Biotin – Helps in proper nervous function.

How to take these health supplements

Health supplements help you to get rid of various deficiency and health problems such as weight issue, sleeplessness, blood circulation, bone and joint pain, muscle pain, digestive issue, low immunity, hormonal imbalance and lot more. The dosage depends on the extent of deficiency you have. You need to take as per doctor’s prescription one to two pills on a daily basis.

Side effects of health supplements

Each health supplement is prepared with a good and approved combination, so there must not be any side effects. But if you use health supplements without knowing your health deficiency it can be harmful. You need to have health supplement under doctor’s advice. Your doctor can best advise which supplement you must have and how it will affect your health. Ones you doctor to prescribe you can check to know about the reviews and benefits of that particular health supplement online.

Ingesting Foods That Make You Feel Great

Feeling bad and down? Precisely what you take in can support lift your own spirits. Investigation has proven that selected foods possess the capability to increase mood. Associated with course, foodstuff should by no means replace drugs – in the event that you have got been clinically diagnosed with depressive disorder, be confident to stick to your doctor’s whole therapy plan. Moreover, look at incorporating the actual following meals into your own diet. They will can aid you experience better, no matter of regardless of whether you expertise depression or perhaps simply need to boost your wellness. Check Out The Post Right Here to learn more.

Much associated with what anyone eat is usually converted in order to blood sweets. Your tissue use our blood sugar regarding energy. In order to keep some sort of stable feeling, you need to preserve your body sugar quantities. Eating food items that are generally slow in order to digest can help an individual do that will. Foods in which are excessive in soluble fiber such since beans, apples, oats and also other many fruits and fruit and vegetables are fine examples. Fiber-rich foods are generally also a important selection of the healthy diet plan.

Like dietary fiber, protein could help anyone to stay away from blood sugars crashes. A number of good solutions of necessary protein are hen, fish, ovum, seeds along with yogurt, cheese, nuts along with milk, almond butter and also tofu. Essentially, you ought to combine healthy proteins and carbs at dishes. Often, is considered how all of us put food together that will makes any difference. Mixing protein along with carbohydrates could help sluggish digestion as well as help anyone maintain some sort of healthy bloodstream sugar levels. Check This Out today.

Selecting the Ideal Dental Insurance Coverage

Although the majority of dental programs cover completely of a pair of cleanings (preventative) per 12 months, some can only handle one or even require a person to shell out a co-pay or percent. Make confident you realize what a person will always be required in order to pay regarding preventative. Oral plans generally have the 6 thirty day period waiting time period before that they cover fundamental services this sort of as contents, extractions, dental surgery and also root canals. For significant services this sort of as bridges and crown teeth there is usually often the 12 30 days waiting period of time through this great source.

When a person leave any dental program they offer a record showing the actual start along with end times of your own dental protection. Some dental care plans can waive these types of waiting intervals if an individual can offer documents showing which you have got not possessed a bust in oral coverage associated with more compared to 63 times during the particular past eighteen months. Examine to view if your current dentist is usually in the particular plan’s networking and question questions concerning how the actual plan can pay in the event that you proceed outside regarding this system. Since your own personal dentist will certainly probably not necessarily be capable to carry out all processes such since root canals along with mouth surgeries, that is furthermore important for you to know when specialists these kinds of as mouth surgeons as well as endodontists are usually in the actual network throughout your region. Notice more via this source.

Why It’s Very Essential For You To Take Care Of Their Teeth

No person is fine with having smelly breath or yellow teeth whenever they are talking or smiling at a particular person. This is the reason it can be essential for everyone to concentrate on brushing and flossing their teeth often. Even so, bad breath isn’t the only challenge a person needs to deal with if they practice bad oral cleanliness. The following are some things that everyone will expect whenever they refuse to clean and floss their particular teeth each day.

Dental plaque is among the most less severe outcomes of inadequate dental habits. It really is just a tiny coating of film of which spreads over the top of teeth which are not brushed frequently. Nevertheless, this unique small coating of off-white film can be a mixture of quite a few small bacteria that are actually permitted to form. Luckily, an intensive session of scrubbing and flossing should really be sufficient to shed it. Discover More about dental plaque in even more online articles or blog posts.

Occasionally, really experiencing the actual increase of oral plaque is not adequate in order to motivate a person to brush their teeth more frequently. If perhaps dental plaque is neglected and able to lay on the particular surface of teeth, it hardens and becomes tartar. Compared with, the particular gentle coating of dental plaque, tartar is actually much more challenging to take away. In many cases, simply no amount of cleaning will be able to remove tartar. However, many dental practitioners have got special instruments which can be used in order to scrape away your tartar buildup. An individual may click resources in order to understand far more pertaining to tips on how to eradicate tartar.

Regrettably, dental plaque and tartar won’t always be the toughest of your troubles if you never deal with your teeth. Not really practicing correct oral hygiene could cause an individual to really disregard a few potential harmful signs. For instance, sores inside the mouth may be an earlier sign of oral cancer. In the event that these kinds of blisters go on for several days, it will be a smart idea to visit a dentist.

Almost all of the previously mentioned difficulties might be avoided with good dental treatments and standard dental visits. Continued learning about oral health is definitely extremely critical. Once more, dental plaque is undoubtedly easy to brush away nevertheless tartar is actually more challenging to clear out. Going to a dental practice consistently, along with frequent brushing and flossing, can easily help somebody keep away from a number of grave difficulties.

Green tea weight loss

Coffee is so last year. Switch to green tea with all its great health benefits and you won’t look back!

When that coffee calls mid-afternoon, pick up a green tea instead. It contains levels of caffeine, although a lot less than what’s found in a coffee, so it’s a great way to reduce your daily intake of the hard stuff. It’s also a weight loss wonder, health booster and performance enhancer! Still not convinced? Here are seven reasons why you should be drinking green tea.

1) Boost your metabolism Drinking green tea may increase your metabolism and reduce body fat and weight – it’ll also help to keep you hydrated, which is vital for maintaining a healthy metabolic rate.

2) More benefits than your diet cola Think ‘diet’ means ‘better’? Think again. Guzzling diet versions of fizzy drinks can increase the risk of type 2 diabetes in women by a huge 60 per cent, according to a new study by the National Institute of Health and Medical Research in France. It’s thought that aspartame, the artificial sweetener used in diet soda, has a similar negative effect on blood glucose to the sucrose used in ordinary soft drinks. Swap your can of diet or regular cola for a cup of green tea for a beverage with serious benefits.

3) Reduce your risk of stroke Sipping on a cup of green tea every day could slash the risk of stroke by up to a third, according to the latest large-scale study. We’ll pop the kettle on for that!

4) The fat-burner This waist-trimming tea is crammed with antioxidants called catechins and just enough caffeine to give you a buzz without leaving you wired. A study published in the journal Obesity found that EGCG, a powerful compound in the brew, helped slow down weight gain.

5) Better runs Brew up a cup of green tea for faster, longer runs. Research from Colorado State University found that the tea’s main antioxidant, EGCG, can improve your V02 max – a measure of how efficiently your body uses oxygen.

6) Memory aid Green tea doesn’t just help your heart and ward off wrinkles. A pot of the fragrant brew can also help sharpen your memory. A study by the Third Military Medical University in China found EGCG also helps to improve cognitive function by boosting the generation of neural progenitor cells. According to scientists at Newcastle University regularly drinking green tea could protect the brain against developing Alzheimers and other forms of dementia.

7) Lower blood pressure Studies have found that green tea may also help to lower blood pressure AND cholestorol.

We’re also going mad for Matcha. It’s like green tea’s more energetic younger brother. It’s a very concentrated version of green tea and is rammed with nutrients, plus it boosts concentration like no other! Try

Alkaline diet

Slim down in just THREE days with this alkalising diet

Lacking in energy? Need a quick pick-me-up? This super-fast detox might be exactly what you’re after! As well as giving a much-needed boost to energy levels, it’ll kick-start your weight loss too. Did we mention that it only takes three days? Yep, really. And, as if that wasn’t enough, you’ll feel lighter, your skin will be clearer and you’ll be much more focused. What are you waiting for?

Happy tum

An effective digestive system is the key to a slim and trim bod. But sometimes this vital system needs a bit of a nudge to boost its performance. If you can’t shift the pounds, or you’re feeling bloated or lacking energy, it’s time to give your system a break. When you eat, your gut breaks down food, separating nutrients from waste and eliminating leftovers via your bowel. It sounds simple but this fine-tuned process is actually pretty complex. And there are a whole host of ways you could be preventing this system from working at its full capacity. Gulping down food quickly, making poor meal choices and overdoing the alcohol can put a strain on digestion, making it harder to supply your body with the goodies it needs.

But never fear! This is where our three-day alkalising juice detox can help, offering fabulous weight-loss gains safely in a short space of time. Results vary from person to person, of course, but you can expect to lose around three pounds on the diet. Skipping solids in favour of a short-term liquid diet can help to reduce the digestive burden, and boost your nutrient intake. Nutrients you get from juices and smoothies are great as they’re already in a pre-digested form, so they can be shuttled directly into cells where they can do their work efficiently. Giving your hard-working gut a well-earned rest!

‘When you detox you free up digestive energy and allow the body the time to repair tissues and process toxins that are stored in the liver and the body’s fat cells,’ explains Geeta Sidhu-Robb, nutritionist and founder of Nosh Detox (noshdetox.com). Juicing is also a fabulous way to break any bad habits and get started on the path to inner and outer vitality. Try Geeta’s three-day alkalising detox here.

The juices

Early riser

Blitz the following ingredients:
3 freshly squeezed oranges
5 large strawberries
½ a banana
2tbsp linseeds
1tbsp oats
1 cup water

Clean and green smoothie

Blitz the following ingredients:
½ avocado
1 cup wilted kale (blanch in boiling water so that the leaves are tender)
1 large piece of broccoli
1 cup spinach
Juice of 1 lime
Juice of 1 orange
400ml water

Tropical beach

Blitz the following ingredients:
1 cup coconut water
1 handful pineapple chunks
1 handful mango chunks

Glowy you

Blitz the following ingredients:
Palm full of almonds
Handful of watercress
Handful of lettuce
Chunks of melon
Juice of 1/2 a lemon
Handful of strawberries

Green goddess

Blitz the following ingredients:
½ avocado
1 handful spinach
1 handful watercress
1 chunk cucumber
Pinch sea salt
Sprinkle cayenne pepper

Evening beauty

Blitz the following ingredients:
1 cup unsweetened almond milk
1tbsp chia seeds
2 handfuls of raspberries
½ apple (peeled)
½ avocado
½ cup water

The detox plan

Day 1

On rising: Warm water with lemon
Breakfast: Early Riser
Morning: Green and Clean
Lunch: Glowy You
Afternoon: Cup of miso soup
Dinner: Evening beauty

Day 2

On rising: Warm water with lemon
Breakfast: Early Riser
Morning: Green Goddess
Lunch: Tropical Beach
Afternoon: Cup of miso soup
Dinner: Evening Beauty

Day 3

On rising: Warm water with lemon
Breakfast: Early Riser
Morning: Green & Clean
Lunch: Glowy You
Afternoon: Cup of miso soup
Dinner: Evening Beauty

What’s your fat type?

Want to unlock the secret to long-term weight loss? Louise Pyne discovers exactly what’s standing in the way of your slimming goals

‘No matter how much you cut back on calories, you won’t lose weight unless you get your liver health on track’

‘We often consider sleep more of a luxury than a necessity, but getting adequate time in the hay is vital for keeping your figure in check’

We’ve said it before and we’ll say it again: there’s no one-size-fits-all solution to successful weight loss. We all have our own unique individual make-up, which means we’re prone to carrying pounds in different areas of our bodies. ‘The causes of obesity are complex and multifaceted. Genetics certainly play a role, but the extent of this impact over other causes such as diet and lifestyle choices is difficult to assess,’ says Sophie Enever, nutritionist at Upbeat. Here, we discover the most important pieces of the beat-the-bulge puzzle.

Discover your fat type

1. Slim fat

What’s happening: Being slim on the outside doesn’t always equate to good health. Research by Imperial College London estimates that up to 40 per cent of Brits are carrying dangerous levels of internal fat. These fatty deposits, known as visceral fat, accumulate around organs such as the heart, liver and pancreas. ‘Visceral fat is linked to an increased risk of many health complications, such as heart disease, type 2 diabetes and stroke,’ says Sophie. Scarily, you can be a slim size 8 but carry excess levels of this disease-causing fat.

What to do: Some of us are genetically more susceptible to visceral fat, but science shows that living a healthy lifestyle can actually manipulate the way the body stores the podge. Reduce levels of refined sugar (white bread, pasta and sweet treats) and increase a variety of veg, lean protein and good fats in your daily diet for a health boost.

2. Toxic fat

What’s happening: If you can’t seem to shift the flab around your middle, you may have a sluggish liver. This organ is the golden ticket to good health. It filters toxins like alcohol, medication and environmental nasties from your body, and keeps your digestive system working properly by producing bile to break down and absorb fat. The liver also aids absorption of certain vitamins and minerals and also regulates hormones like oestrogen and insulin. ‘Considering it has such a big role, it makes sense to protect the liver to keep it functioning effectively,’ says Sophie. When this multitasking organ becomes overworked, toxic by-products can build up, especially around the abdominal area, and no matter how much you cut back on calories, you won’t lose weight unless you get your liver health back on track.

What to do: Start your day with a cup of hot water and lemon to kick-start your liver first thing and incorporate cruciferous veggies like broccoli and cauliflower into meals. These contain special sulphur compounds that help to effectively eliminate toxins from your body. Cut back on alcohol, and avoid foods that contain any additives, such as high-fructose corn syrup, hydrogenated oils or artificial colours.

3. Stressed fat

What’s happening: Stress increases cravings, reduces digestive function and lowers the metabolic rate. Research published in the journal Biological Psychiatry demonstrated that women who were stressed burned 104 less calories after a high-fat meal than those who were more chilled out. Chronic stress raises levels of the hormone cortisol, which makes it harder to lose weight. This is because cortisol increases appetite, hence the reason many of us reach for sweet treats when we’re stressed out.

What to do: Overhaul your diet, cutting out processed foods and increasing levels of soothing foods. Kiwis and blueberries are high in vitamin C, which is depleted through stress, while omega 3-rich fish like sardines and salmon help to keep cortisol levels balanced, so it’s worth eating more of these. Finally, meditation, even if it’s for just a few minutes a day, can be a great way to squash stress.

4. Sleepy fat

What’s happening: These days we tend to consider sleep more of a luxury rather than a necessity, but getting adequate time in the hay is actually vital for keeping your figure in check. In 2013, experts at the University of Colorado Boulder found that being sleep deprived could lead to weight gain of up to two pounds in under a week. This is because the less people slept, the more they binged on unhealthy snacks. Another study published in the Journal Of The Academy of Nutrition and Dietetics found that insufficient rest increased levels of the appetite-stimulating hormone ghrelin and lowered levels of the satiating hormone leptin. Sleep deprivation was also shown to decrease insulin sensitivity, which is a risk factor for type 2 diabetes.

What to do: Forget counting sheep and sort out your bedtime routine if you want to see the scales moving in the right direction. Try to go to bed around the same time every night, and get up at the same time each morning in order to regulate your body clock. ‘Avoid caffeine close to your bedtime to make sure your body is not too alert,’ advises Sophie. ‘Recent evidence also suggests that although a nightcap can help us drop off more quickly, it actually reduces the amount of time spent in REM sleep (rapid eye movement sleep), which may lead to a less restful night’s sleep,’ she adds.

5. Fit but fat

What’s happening: Healthy diet? Check. Regular exercise? Check. If you can’t shed the excess pounds no matter how hard you seem to try, you might need to kick your workouts up a notch. ‘Many people believe that cardio exercise is the best way to burn calories, but research shows that although steady-state cardio might help improve your overall fitness, it isn’t actually that effective in changing your body shape for the better. Weight training, on the other hand, can be a more effective workout than traditional cardio activity, and the heavier you lift, the more impact this will have on fat loss,’ says Amy Betts, fitness and nutrition expert at The Training Room.

What to do: Vary your routine in order to get the best results. Take a spinning class or try interval training on the treadmill along with a couple of weights sessions twice a week. ‘If you’re working towards any workout goal it’s a good idea to consult a PT or trainer at your gym, even if this is just a check-in every few weeks. A personal trainer can make sure you’re on the right track and modify your routine when needed to boost results,’ adds Amy.

 

5 top slimming buys

Up the weight loss ante with our super-buys:

1. Elemis Contouring Silhouette Body Enhancement Capsules

This algae-based supplement helps to melt away the excess pounds by revving up your body’s fat-burning capacity.

£95, timetospa.co.uk

2. Vitabiotics Ultra Omega-3

Hit a weight loss wall? This premium-quality fish oil is a great source of EPA and DHA essential fatty acids, which help to regulate cortisol levels.

£10.15, vitabiotics.com

3. Waitrose LOVE Life Camomile, Limeflower & Lavender Infusion

Can’t seem to get into a proper slumber routine? Sleep yourself slim with this super-relaxing herbal infusion.

99p, waitrose.com

4. Upbeat High Protein Dairy Drink

Rev up weight loss with this protein-packed smoothie, which blends together 20g whey protein with British milk and fruit. It’s the perfect workout buddy!

£1.79, tesco.com

5. Solaray Bloat-X

This amazing blend of herbs, digestive enzymes and probiotics helps to flatten your tum and keep your digestive system healthy.

£16.49, solarayuk.co.uk

 

3 figure-fabulous tips

Nutritionist Sophie Enever shares her tricks to keep you looking your best:

1. Everything in moderation

This is so cliché, but it’s a saying that will stick around for the long run. Depriving your body of something you enjoy will only make you want it more. Don’t say no, but be sensible with how often you have that treat.

2. Choose foods wisely

Think of their nutritional value. Calories are important, but nutrients are equally important. Food that’s rich in protein can help you feel satisfied for longer, so make sure you have these spread throughout the day, but especially in the morning.

3. Exercise more

Having healthy muscles – through regular exercise and optimal protein intake – can help raise your metabolic rate, as it is in our muscles where we burn a lot of our energy.

3 diet mistakes

Make sure you don’t fall into the weight-gain trap with these essential tips

1. Skipping breakfast

Going without breakfast will send your body into starvation mode, which makes it hold onto fat rather than burn it off. So boost your metabolism first thing with a healthy protein-rich meal like scrambled eggs on wholemeal toast.

2. Guessing portion sizes

Portion control will help you reach your weight-loss goals faster. So, instead of guessing measurements, use measuring cups and spoons when cooking. Also, make sure the majority of your meals are made up of veggies with a sizeable helping of protein and a small helping of complex carbs and good fats.

3. Mindless eating

Slotting in mealtimes with TV catch-up can really hurt your weight-loss aims. Instead, schedule in time for meals without any distractions so you can really focus on every bite.

Lose belly fat

It takes an all-round, holistic approach to health to get a flat tummy

shiftign that muffin top and belly fat can be a real issue. If you fidn that you slim down quite easily and feel fit yet still struggle with that stubborn paunch, it might be time to approach your quest for a flat tum from a few different angles.

While tummy and core exercises like crunches, planks and leg raises will certainly help to define and tone the mid-section, they alone don’t eliminate the fat. So how can you melt away that layer of fat and reveal those abs underneath?

  • Sleep

Could having a flat belly be as easy as laying in bed? In a way, yes! Health coach and founder of Definitive Health, James Driscoll, emphasises the effect that hormones have on belly fat: ‘Studies have shown that sleep-deprived people make poorer food choices and crave high-energy, calorie-dense snacks in an attempt to boost energy levels,’ he explains. ‘Important hormones are released during deep sleep, too, which aid muscle repair, detoxify the body and increase fat burn; directly impacting your physique.’

Make sure you’re getting enough good-quality sleep – 8 hours at least. If you have trouble drifting off, set aside some time to unwind before bed. ‘Drink valerian tea, dim the lights and avoid electronics one hour before bed,’ advises James. ‘Develop an evening ritual that works for you.’

  • Eat
A healthy, balanced diet is crucial to keep belly fat at bay. Watching what you eat is just as important as how much you’re eating, so make sure you’re getting the right balance of proteins, carbohydrates and fats. ‘High-protein diets have been scientifically proven to promote greater fat loss and keep you feeling fuller for longer,’ says James. ‘Aim to eat 2 grams of protein a day per kilogram of bodyweight, and include protein with every meal. Steer clear of sugar, which switches fat burn off completely – stick to 50-70 grams of carbohydrates a day, choosing those that are low-GI such as quinoa and fibrous green vegetables. Avoid starchy carbohydrates like white bread, white rice and potatoes. Avocado, oily fish, nuts, coconut oil and hemp oil are good ideas for quality fat sources.’
  • Exercise

To torch the fat that’s hiding your toned tum, you need to adopt an intense fat-burning approach to exercise that targets the whole body, not just your stomach. Check out our workouts section for plenty of whole-body fat-burning routines.

Five fat loss myths

Feel like you’re going round in circles with weight loss? We’ve debunked five fat loss myths to make things easier

Struggling to shed the weight? We’ve busted some fat loss myths with a little help from PT Ollie Frost…

LOTS OF CARDIO IS BEST FOR FAT LOSS – Myth!

“Many believe that long duration exercise aka low intensity exercise (LISS) – think a duration of longer than 30 minutes – is the best and only way to lose body fat. LISS is great for overall cardiovascular health and improving aerobic capacity but, if performed too frequently, LISS increases our stress hormone, cortisol, and this can put the brake on fat loss.”

Instead…

“Include LISS into your training programme once a week, for your other workouts incorporate high intensity interval training (HIIT) involving short bursts of effort followed by short periods of recovery. Sprint for 20 seconds, rest for 10 and repeat eight times. HIIT training raises your metabolism for hours after your workout, meaning you’ll burn more calories at rest for up to 8-10 hours, depending on the intensity and duration the session.”

 

FAT IS MAKING YOU FAT – Myth!

“Fat has long been the scapegoat for rises in obesity rates. Whilst a gram of fat has more calories per gram (around 9) than protein or carbs (around 4), the blame is unjustified. Blaming one single food group is wrong – it’s about the total amount consumed throughout the day rather than singling out one particular food group.”

Instead…

“Include healthy fats such as avocados, nuts and coconut oil into your diet. These fats will keep you fuller for longer and reduce inflammation. When paired with a slightly lower carbohydrate diet, your body will use the fat for fuel, ultimately speeding up your fat loss and not slowing it down as so many believe.”

 

LOTS OF REPS WITH LIGHT WEIGHTS FOR FAT LOSS – Myth!

“Lifting light weights for a high amount of repetitions is similar to the long bouts of cardio at low intensity. Your body doesn’t have a magical ‘fat burning zone’ as a result of lots of reps; get stronger by performing fewer reps using heavier weight.”

Instead…

“Change your body shape and drop body fat by stimulating your muscles. If you put your central nervous system under stress, you recruit as many muscle fibres as possible. The more lean muscle tissue you have the more calories you burn at rest. Keep it simple; choose big lifts, such as squats, lunges and overhead presses. Begin performing four sets of eight repetitions on all exercises.”

 

EATING LESS IS THE BEST WAY TO LOSE WEIGHT – Myth!

“Crash diets or extreme diets involving meal replacement shakes do a lot more harm than good. Initially, weight loss is fast and water is stored within the muscle alongside glycogen. As we use up glycogen stores, our body drops the water weight unless we replenish the stores with more glycogen. Every gram of carbohydrate in the body holds up to 3-5g of water, so as the scale weight is rapidly decreasing, the weight lost is purely water and probably some lean muscle tissue. Then, as normal eating returns, the weight magically lost is piled back on!”

Instead…

“Focus on the total amount of calories consumed throughout the day, as long as you are expending more through eating slightly less or exercising more you will lose body fat. Choose single ingredient foods that will keep you fuller for longer and provide sustained energy throughout the day.”

THERE’S A MAGIC PILL – myth!

“The market is full of diet pills that promise weight loss, but one single pill cannot simply provide this. Don’t fall into the trap of expensive diet pills and meal replacement diets as, again, they will probably give you fast results but these results will not last for very long. There are also plenty of harmful pills and weight loss supplements on the market.”

Instead…

“Focus on the quality of foods eaten rather than looking for a quick fix. As a rule of thumb, if it doesn’t swim, run, or fly, or isn’t green and grow in the ground, try and avoid it where possible. Try to fill your week up with 80% single ingredient foods and leave 20% for other foods you enjoy for a healthier you for years to come!”