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5 Amazingly Effective Ways to Lose Fat
Whether you just want to lose a few pounds or you're planning on entering a fitness contest, the more methods you employ, the faster you'll get to where you want to be. If you only have one or two tactics in your arsenal, you may eventually reach your goal, but the battle will be long and uphill. So take advantage of our list of 5 simple, time-tested ways to shed more fat in less time.
1. Eat five to six small meals a day
This will keep your digestion running efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns calories quicker.
Eating one or two larger meals each day can cause metabolism to slow down. If your body's not presented with food often, it doesn't utilize it as quickly.
Skipping meals completely will cause your body to go into defense mode and hold onto stored fat. Because your body now becomes unsure when it's going to get its next meal, it will conserve stored fat for future calorie needs.
Each meal should consist of protein (for muscle building), low to moderate carbohydrates (to provide energy), and some healthy fat (for energy and organ protection).
Foods like turkey, chicken, fish, eggs and milk are good sources of protein. For carbohydrates, eat quality complex sources like whole grains, vegetables, beans, and occasional fruit. Added fats should be kept to a minimum and they should come from sources like fish oil, olive oil, nuts and seeds.
2. Drink more water
Water is needed for every physiological process of your body, including digestion, nutrient absorption, and waste removal. In order to support these processes, you need to drink enough pure water.
One tactic that can help you eat less during meals is to drink a tall glass of cold water just before you eat. This will help you feel a little bit full, so you'll eat less during your meal.
Drinking water throughout the day will help you defeat the urge to to snack on junk by making you feel less hungry.
Keep a bottle of water at your desk, in your car, and conveniently located at home. The importance of water for good health cannot be overstated. We can survive for weeks without food, but will die after only a few days without water.
3. Do four cardiovascular workouts each week
This is how you'll burn the majority of your calories. Cardio increases your metabolic rate so that you'll burn more calories throughout the day, even while resting.
30 minutes of cardio, three to four times a week, is enough to raise your metabolism and help burn calories. Any more can be counterproductive.
Choose cardio machines that use a larger amount of your muscles. The more of your body you move, the more calories you burn. The Stairmaster, biking, and running on the treadmill are all good examples.
4. Weight train two or three times a week
Weight training doesn't burn a significant amount of fat during the workout, but it will help you burn more calories and fat in the future.
Adding more lean muscle to your body with weight training will increase your metabolism because you have to expend more energy (burn more calories) just to maintain that lean muscle tissue. Therefore, even when you're at rest (including sleeping) you'll burn more calories. And of course, the more calories you burn, the more body fat you will lose.
Losing fat is simple. Not necessarily easy, but simple. In order to lose body fat, you need to consume less calories than you use up.
Begin by reducing your daily calorie intake by 150 to 300 calories. Begin with things like butter, cream, mayonnaise, sugar, and any other high-calorie dressings or condiments. Instead, use spices or low-calorie sauces to add flavor to meals. Some people believe certain spices trigger a thermodynamic calorie burning effect that can last several hours after eating. Regardless of whether that's true or not, they are a good substitute for many high calorie ingredients.
As you cut your calorie intake, begin to observe the effect that it's having on your body composition in the mirror. Don't use a scale, as weight can vary for a number of reasons. The mirror won't lie. This will help you decide whether or not you should reduce your calories again or if you're making acceptable progress at your current level.
If you don't see results after a couple weeks of reducing your daily calories, reduce them again by 150 to 300 calories.
This slow, reasoned drop in calories will allow you to find the sweet spot where you keep losing fat, without sacrificing lean muscle tissue. If you drop your calories too far too quickly, your metabolism will slow down and you'll also stop adding lean muscle tissue.
There you have it - five simple, proven ways you can lose more fat in less time. Use all of these tips to see the positive changes in the mirror as quickly as possible.
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