To be very honest, there are only two kinds of people in the world struggling with fat loss problems. The ones who have tried every trick in the book, all the commercial products there in the market, and still, see no progress. And the ones who don’t put in the effort either because they are too comfortable giving excuses about their busy schedule or are simply okay with the way they look. Either way, they both struggle with the elementary problem of losing fat and weight loss. For the former, it is a much bigger problem as it sooner or later turns into frustration. Think about it. You go the gym 4 to 5 days in a week, you eat healthy whole grain foods, you do cardio, you train hard in the gym, and still, see no results. It is bound to be frustrating at some point in time. If you do fall into this category, do read this article as it may save you some time and money.
The first thing you need to understand is that the basis of any fat loss program is the calories in versus calories out principle, along with other elements like carb manipulation, variation in diets, weight training, cardio patterns, and balancing hormonal levels. Keeping these factors in mind we may proceed to 15 such ways by which you can turn into a fat loss machine.
I told you already. This is the basic thing you need to keep track of. Somewhere or the other, you must be taking in extra calories which are hindering your progress in terms of fat loss. These calories may come in the form of any food item you eat. For instance, you may think that the milk you are having along with your oats is fine but that may be the culprit that is stopping you from getting chiseled abs.
Count your calorie on a daily basis and you will be good to go. Use instruments like food weighing machines or food scales, as they call it to measure the amount of food you are eating. You may be shocked once you see how many surplus calories you are eating.
There are various applications that help you track your calorie intake as well. Otherwise, you always have the option to go old school and write it down on a notepad and maintain that notepad to enter your daily calorie intake. It may seem to be a tedious job but so is getting the physique of your dreams and burning fat.
Protein is of utmost importance when it comes to building muscle, there is no denying it. Especially, when you are on a calories deficit or even on a maintenance phase. You need to be high on protein also because it helps you feel full. Feeling full is the key as it will prevent you from indulging in cheat foods. Protein is less in calories and thus you can increase the amount of protein without thinking much about the calorie intake. That being said, you also need to reduce the intake of other macronutrients in order to comply to your daily calorie intake.
For instance, if you add 200 calories of protein in your diet, you need to balance it out by reducing 200 calories from your daily carbohydrate intake.
Some quality sources of protein are –
Also, add a protein powder supplement if you don’t have it yet. It will help you fill up the gaps in your protein requirements.
Just like protein, the fiber consumption of an average adult is less than what it should be. Fiber is especially important because it does not cause the bloating that normal carbohydrates cause. Despite being a carbohydrate, fiber helps in the energy intake control, similar to protein.
Some sources of healthy fiber are –
The most popular misconception among people is that ‘eating fat will make you fat’. But that is simply not true. Dietary fat is completely different from stored fat. Dietary fat, if taken from the correct source and if taken in the right amounts, can help in accelerating the fat burning process.
Fats are of various types. The ones we are after, are monounsaturated and polyunsaturated fatty acids. These fatty acids can be broken down easily and this, in turn, promotes breakage of other fat molecules.
Truth be told, that is exactly how you lose body fat. You simply reduce the carbohydrates, increase the protein intake and then add in dietary fiber to facilitate the fat burning process. However, you need to be careful while choosing among the food sources to add to the fat burning process. Some good sources of healthy fats are –
Another important thing to keep in mind is that reducing carbs and increasing fats does not always refer to a keto diet. A keto diet has different dynamics and parameters that govern the daily macronutrient intake.
If you are a regular gym member, you will know how often it is advised by instructors and peers to drink a lot of water to burn fat. No matter how clichéd and stale this statement is, it is indeed true. You just have to accept the fact that staying hydrated helps you burn fat at a faster rate.
Staying hydrated has its own benefits –
This is what happens when you do not drink enough water –
You need to understand that the body is composed of about 64 – 65 percent water. It does not take a genius to realize that in order to maintain proper bodily functions, you need to maintain adequate hydration levels.
Carb cycling basically means to cause fluctuation in the consumption of carbohydrates causing the body to alter metabolism and in the process of doing so, burn more fat. This is a very old, orthodox, yet a very effective method of burning fat and losing weight. The idea behind carb cycling is to select a few days wherein the intake of carbohydrates would be high and then follow up those days with the remaining days of the week wherein the intake of carbohydrates would be low or in some cases, nil.
Few tips to remember while doing so are –
The logic behind the improved fat burning process lies with the stimulation that is caused in the insulin response due to the higher carbohydrate intake. When you are high on carbohydrates, your body will store it as glycogen and aid the recovery process. When you follow it up with the low carbohydrate days, your body will enter the fat burning zone and the body’s insulin response will improve as blood sugar levels will be low.
Note – Insulin response refers to how effectively and efficiently insulin responds to blood sugar.
Being a relatively new concept in the fitness industry, intermittent fasting is a very unorthodox yet effective way to improve fat loss. Intermittent fasting involves skipping the essential meals of the day and limiting the eating to an 8-hour window only. This prolonged period of no food, in turn, accelerates the fat burning process and kick starts the metabolism.
The initial few weeks will be troublesome as the body will take its sweet time in adjusting to the newly adopted diet pattern but once it does, you will find intermittent fasting quite efficient. You will feel more alert, active, lighter, and less bloated. You will feel the change especially around the belly and will start seeing visible abs once your body fat percentage is low enough.
Other benefits of intermittent fasting include –
Think of it as the race between the tortoise and the rabbit. The tortoise here refers to the normal cardio routine you are used to. The rabbit refers to high-intensity interval training or HIIT. HIIT was first incorporated in the 1970s. It involves rapid bursts of power movement to drastically shoot up the heart rate and cause an increase in the body’s metabolic rate. This is followed by a break of up to 60 seconds. Contrary to traditional cardio, HIIT burns way more fat. The downside is that if other elements like nutrition and rest are not taken care of, HIIT can burn off muscle as well.
Some benefits of the HIIT are –
High-intensity interval training is a sure shot solution to the stubborn belly fat that just won’t let go. In addition to that, it also contributes to maintaining a healthy metabolism, muscular hypertrophy, and builds lean muscle mass if supplemented with proper nutrition. A key thing to remember is that high-intensity interval training taps into the anaerobic fat burning mechanism which is the oxidation of fat in the absence of oxygen. This happens because the body is not capable of providing oxygen at the pace at which the physical activities are taking place.
Commercial diet plans are a way to earn money these days. Trust me on this one as this is coming from a person who has tried and tested all the major commercial diet plans from celebrity athletes. Commercial diets these days are more focused on what the people want rather than what the people need. Learn to stick to the basics of dieting and you will see far more tremendous results than you ever will.
Do not be afraid to add supplementation to your daily diet. That is the reason why they are called supplements because they supplement your efforts towards your goals. Try to add a few essential supplements like a decent whey protein source and a fat burner to give a push to your efforts in the gym and in the kitchen.
As you may already know, whey protein is the best source of protein in terms of efficiency. A fat burner, on the other hand, which is mostly caffeine and other thermogenic components, will boost your metabolism and give it a subtle push. Just make sure that you purchase these items from a reliable source and you are good to go.
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Hi, I am the author of this article. A competitive bodybuilder and fitness enthusiast at heart. Fitness transformed me into what I am today. I wish to help others to transform themselves too. It is not rocket science. With legit guidance and the will power to change, anything is possible.
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