Burn off those extra Christmas pounds with these eight tips

No matter how healthy you live, once the holidays arrive, that healthy lifestyle often falls by the wayside. It's impossible to resist the temptation and enjoy that delicious Christmas dinner with dessert, oliebollen (Dutch doughnuts), hot chocolate, and mulled wine.

December is always the fattest time of the year. But if you still watch what you eat and try to exercise a little, you'll be less likely to gain weight. These eight tips will help you burn fat before and after the holidays.

Fat burning tip 1: Choose a breakfast with cottage cheese and yogurt

Choose a quark or yogurt for breakfast. These dairy products are rich in calcium, and calcium absorbs fats. Various studies have already shown that calcium improves the body's nutrient balance. Be sure to choose a low-fat version, such as low-fat quark or yogurt.

Fat burning tip 2: Drink green tea

Green tea contains antioxidants. These substances increase your metabolism and boost your fat burning. For the best effect, drink four to six cups of green tea daily. Combine this with at least 180 minutes of exercise per week. This equates to an hour of exercise three times a week.

Fat burning tip 3: Eat an egg more often

Your body can only burn fat if it receives help from carbohydrates or protein. If you want to lose those Christmas pounds, or even prevent them, it's crucial to get enough protein. This stimulates fat burning while sparing your muscles.

Fat burning tip 4: Drink enough water

Water ensures the proper functioning of all your bodily functions. It also promotes optimal metabolism. So, make sure you drink at least one and a half to two liters of water per day. The best way to do this is to always carry a bottle with you.

Fat burning tip 5: Do strength training and cardio training

Alternate strength and cardio workouts. So don't just do strength training , but also cardio . By combining or alternating the two, you'll achieve the best results and lose excess fat quickly.

Increase your resting metabolic rate with strength training

Cardio workouts like cycling or running often burn more energy than strength training. However, strength training offers many benefits for burning fat. Strength training increases your resting metabolic rate, the amount of energy your body uses while at rest. About sixty to seventy percent of the energy you use each day is determined by your resting metabolic rate. A quarter of this metabolic rate is determined by the muscle mass you've built. Strength training also ensures that you don't lose muscle mass during weight loss, but instead build it. This, in turn, leads to more defined contours.

Cardio training with the right intensity

No matter how many muscle exercises you do, if there's a layer of fat covering it, you'll never achieve the desired results. You'll only truly achieve a toned physique if you do cardio in addition to strength training . To get rid of excess fat, you need to reduce your daily calorie intake and slightly increase your daily calorie intake. Your body will then tap into its fat reserves.

When exercising cardio, make sure it's at the right intensity. Fat burning occurs at a low intensity, which is comparable to a heart rate of about sixty percent of your maximum heart rate. If you exercise at a higher heart rate, you burn fat much less efficiently. Your muscles then get their energy from carbohydrates and sugars.

Fat burning tip 8: Drink a protein shake after training

Drinking a protein shake after training provides your body with extra protein. You need this extra protein to recover properly and increase fat burning. It also helps you build muscle in the long run. Protein shakes also speed up your metabolism, which is great for weight loss. You automatically burn more calories, which in turn helps you lose excess body fat. Drinking a protein shake is also said to reduce your appetite, making you less likely to reach for a high-calorie snack.

Fat burning tip 7: Make sure you eat enough calories

People who want to lose weight avoid calories and therefore eat less. They think this is the best way to burn fat and lose weight. However, it's unwise to crash diet, consuming fewer than 1200 calories a day. This is an unhealthy way to burn fat. Your body then cuts back on energy expenditure and quickly gets used to the shortage. When you start eating more again, the calories are stored as body fat. This means you'll quickly gain weight again.

To burn fat effectively, it's wise to eat healthy and sufficient food, ensuring you consume enough calories. This will keep your fat burning stable, your digestion and metabolism balanced, and your energy levels maintained.

Fat burning tip 8: Make time to exercise anyway

Make time to exercise during and after the busy month of December. This is, of course, easiest if you don't have to leave the house and can simply work out at home. This will save you a lot of time. With a complete starter set from Gorilla Sports for home use and a stationary bike or elliptical, you can still get an hour of exercise during and after the holidays. This way, you'll lose those extra pounds in no time and stay in shape.

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