These foods, gadgets and activities can help you lose fat, get fitter, and have more fun in the process.
#1 Lose Fat With Red Grapefruit
Whole grapefruit (not juice) are not only a good source of fibre, vitamins A and C, but they can also help you with weight loss.
In a study published in Metabolism Journal, the subjects consumed half a fresh Rio-Red grapefruit 3 times a day, with each meal. After 6 weeks, those eating the grapefruit saw a significant reduction waist size, and also lowered their blood pressure.1
In a different study published in the Journal of Medicinal Food, they tested eating half a grapefruit 3 times a day, versus grapefruit juice, and grapefruit capsules. Those eating the fresh grapefruit lost 1.6 kilos / 3.5 lbs, which was slightly better than the grapefruit juice group, and nearly 50% better than the capsules group.2
Warning—Grapefruit might not be safe to eat if you’re on medication
Grapefruit juice decreases the activity of enzymes in the body that break down many medications, resulting in higher levels of the drugs in your system.
Two medications affected are felodipine (Plendil) and atorvastatin (Lipitor), but there are others. It is recommended you discuss any possible interactions between grapefruit and your medication with your Medical Physician before consuming grapefruit.
#2 Casio GD350-1B Men’s Watch For High Intensity Intervals
Which watch to buy for a Personal Trainer? It’s quite a dilemma, as there are so many to choose from. If I’m doing some really complex intervals in a class, then I usually use the Seconds Pro interval timer app from Runloop.
However, most of the time, I just need to time 30-60 seconds to time an interval. It’s a lot easier to set on a watch, particularly if I’m outside, or sprinting, when it’s difficult to use a phone or a clip on timer, as I’m likely to throw it 🙂
I wanted a watch that was:
- Very rugged (as I often accidentally bash my watch on weights or kettlebells).
- Can set a timer for 30 seconds (surprisingly there aren’t many that can do this).
- Has a vibrating option (in case the environment/music is loud).
There were even fewer watches with a vibrating alert, so that left only a couple that met my criteria.
I finally chose the Casio GD350-1B. This G-SHOCK is huge and feels indestructible. It appears to be aimed at those in the armed forces, with stealthy negative display, and the option of vibration alarms. You can also set it to beep and flash instead of vibrate.
There’s also a bar on the screen which moves along every second…handy when you’re calling out the number of seconds at a glance.
I’ve owned a number of G-SHOCK watches over the years, and this one is by far my favourite!
Challenge your fitness and burn fat
Set your timer for 30 seconds of high intensity work, and do 6 rounds of an exercise, resting 45 seconds between sets. Repeat for 3 different exercises in total, or 18 sets. This leaves me drenched in sweat!
#3 Improve Your Fitness With A Heart Rate Monitor
When I’m using a heart rate monitor, I tend to use it to manage my rest times, by only waiting until my heart reaches a pre-defined rate before exercising again. You can read more about that in a previous article here, which included a review of the Beets Blue Wireless Heart Rate Monitor.
The’ve recently enhanced it, with a new Smart Cardio version.
This monitor is compatible with a variety of apps, but I decided to start with the Beets BLU app, available on both Android and iOS.
I adjusted the soft chest strap, then snapped the monitor to the strap, and quickly ran a small amount of water from the tap along the back, to make it conduct better. Then I unsnapped it and put it around my chest.
After putting in my weight, age and gender into the app, I then clicked “Discover HRMs” and detected the monitor within a few seconds. That was much faster than the previous BeetsBLU Heart Rate Monitor. It also displays the battery life, which is another new feature.
This “Smart” version has ANT+ and Bluetooth Smart support — a wireless technology that allows devices from different brands to talk to each other.
The monitor is compatible with many fitness apps (see the beetsBLU website for details). Their own app is fairly basic, so I tried it with Under Armour’s “Map My Fitness” app, and found it was easy to pair in the Settings menu.
• Comfortable chest strap
• Reliable signal with no drop off
• Good range of compatible apps
• Can check the battery level
#4 Lose Fat With Roller Skating
If you read my previous article “Do This 1 Thing To Make Cardio Easier”, you’ll know I’m a fan of using “Play” for cardio, instead of endless hours on a treadmill.
I’ve recently started roller skating again — something I hadn’t done for the last 30 years. It’s been huge fun reliving my childhood, and burning 600 calories in the process 🙂
George D. Choy
Personal Trainer & Calisthenics Instructor
Gymnacity in Oxted, Surrey, United Kingdom
 Dow CA, Going SB, Chow HH, Patil BS, Thomson CA. The effects of daily consumption of grapefruit on body weight, lipids, and blood pressure in healthy, overweight adults. Metabolism. 2012 Jul;61(7):1026-35. doi: 10.1016/j.metabol.2011.12.004. Epub 2012 Feb 2. https://www.ncbi.nlm.nih.gov/pubmed/22304836
 Fujioka K, Greenway F, Sheard J, Ying Y. The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. J Med Food. 2006 Spring;9(1):49-54. https://www.ncbi.nlm.nih.gov/pubmed/16579728
I was gifted a Wireless Smart Cardio Wireless Heart Rate Monitor by Beets BLU. All views and opinions are my own. For more information about my collaborations, please refer to my DISCLOSURE page on the ABOUT tab. I was not paid to write this post.