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Celebrity trainer Shivoham reveals the ultimate weight loss secret - Times of India

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The Ultimate Guide to Fat Loss on the Road with Interval Training

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1. Key components to aid weight loss

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Why Use Cycling to Lose Weight Fast?

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This hot food staple is one of the fastest foods to burn off your blubber.

A study published in the British Journal of Nutrition showed that when compared to a placebo, capsaicin — the active ingredient in cayenne pepper — increases fat burning. Curry night, anyone? The American Journal of Clinical Nutrition found the catechins in green tea boost metabolism and increase your calorie burn by up to 4 per cent. Looks like the white stuff is also the right stuff.

According to research published in Cell Metabolism , milk contains a compound called nicotinamide riboside, which increases the rate at which your body burns flab. One a day keeps the fat away, according to scientists at Pennsylvania State University. Due to its high fibre content, snacking on an apple 15 minutes before a meal consume fewer calories.

University of Rhode Island researchers have found that chewing by itself reduces the amount you eat and speeds up your metabolism. Need another reason? A study published in the journal Appetite found that working gum around your mouth will make you consume 36 fewer calories each time you snack because your appetite had been sated. Plus, downing a cold pint of the clear stuff water, not vodka after every meal is enough to raise your metabolism by 30 per cent for 40 minutes, according to the Journal of Clinical Endocrinology and Metabolism.

10 EASY Ways to Lose Weight & Get Healthy! Weight Loss Tips, How to Diet, Food, Health Coach

Scientists at Kyoto University found bacon is a great source of the hormone coenzyme Q1, which spikes up your metabolism when combined with a brisk walk. It might not build you like Popeye overnight, but add a bit of the green stuff on the side of your plate if you want to lose weight fast.

Compared to their complex cousins, refined carbs cause your blood sugar to spike rapidly, leading to hunger, cravings and increased food intake a few hours later, according to researchers in Boston. Switch the white bread for whole wheat to ward off the 3pm slump. Now what? Time to tailor your workouts for the best results. Want to instantly burn more blubber in your workout? Research conducted at Brunel University found listening to your favourite tracks will increase your endurance by a massive 15 per cent.

And if you really want to turn your weight loss up to 11, Social Psychological and Personality Science found that heavy bass increases your sense of personal power to help you get the most out of the gym. Gym memberships are expensive. Home workouts are free. You do the math s.

Need more persuading?

More in Type 2 Diabetes

Exercise early in the morning and you can cut out one of your sessions, says a study published British Journal of Nutrition. The reason? A bodyweight circuit before breakfast blasts away 20 per cent more fat than a session at lunch. That leaves you the rest of the day to gloat about your results. Want to blow away your belly without logging months of mind-numbing hours on the treadmill? High Intensity Interval Training HIIT will kickstart your metabolism like no other workout, burning more than twice the calories as a lighter and longer session, according to a study from Southern Illinois University. And the total amount of time you need to dedicate to HIIT: 20 minutes.

It really is the least time exercising for the biggest results. Tempting as that post-workout shower may be, making time to hold a static stretch at the end of your workout can increase your muscle mass by as much as 13 per cent, according to US research. It has much the same effect on your muscles as resistance training, a study published in the J ournal of Applied Physiology found. Both cause micro tears that prompt the manufacture of muscle fibres. Stretch yourself swole. Testing your limits brings about than just bragging rights.

If muscling up is key to shedding timber, you might as well do so efficiently.