If you want to lose unwanted body fat, this article will show you five proven ways to shed more quickly.
1. Drink more water throughout the day
The presence of water is crucial for our body to perform essential tasks such as vitamin absorption, food digestion, and waste elimination. A sufficient fresh water intake is necessary for these vital bodily functions to operate effectively.
Drinking water will also help you feel full throughout the day, making you less hungry and less likely to snack. One trick to help you eat less during your meals is to drink a tall glass of clean, cold water before you eat. It will help you feel less hungry and eat less during your meal.
Try to drink at least a gallon of water each day. Keep a bottle of water at your work desk, in your car, and one handy at home. Water is of utmost importance for maintaining good health. You can live weeks without food but only days without water.
2. Eat five to six smaller meals each day
It will keep your metabolism running smoothly and efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns through food quicker. Eating one or two larger meals each day will cause your metabolism to slow down. If it’s not presented with food more often, it doesn’t burn through it as fast.
Skipping meals altogether will cause your body to hold onto stored fat as a defense mechanism. Your body is still determining when it’s going to get its next meal, so it conserves stored fat to use in case of future calorie needs. Each meal should consist of high protein (builds muscle), moderate carbohydrates (fuel for the body), and low fat (used for energy and organ protection).
Foods like chicken, turkey, fish, eggs, and milk are good protein sources. Eat complex sources like whole grains, cereals, bread, vegetables, and beans for quality carbohydrates. Fats should be kept to a minimum and come from fish oil, olive oil, flaxseed, and whole fish.
3. Do three to four cardiovascular workouts each week
It is how you’ll burn the majority of your daily calories. Cardio increases your metabolic rate, so you’ll burn more calories throughout the day, even while resting. Thirty minutes of cardio, three to four times a week, is enough to raise your metabolism and help burn calories. Any more than that could lead to overtraining.
Choose cardio machines that get more of your body moving. The more you move your body, the more calories you burn. The Stairmaster, biking, and running on the treadmill are all good examples of intense cardio that will move more of your body.
4. Weight train three to four times a week
Weight training will need to burn more fat while you’re doing it. Weight training will help you burn more calories and fat in the future. When you add lean muscle tissue to your body, you must expend more energy (burn more calories) to maintain that lean muscle tissue.
So when you’re at rest, even sleeping, you’ll burn off more calories with this additional lean muscle. The more calories you burn, the more body fat you will lose. That’s why weight training is an integral part of the weight-loss equation. The more lean muscle tissue you have in your body, the more calories you burn.
5. Begin to reduce your calorie intake slowly
To lose body fat, you need to expend more calories than you consume. Or burn off more calories than you eat. Begin by reducing your daily calorie intake by 150 to 300 calories. Cut out extras like butter, cream, mayo, sugar, and high-calorie dressings or condiments.
Instead, use spices or low-calorie sauces to add flavor to your food. As you reduce your daily calories, begin to observe in the mirror what effect it’s having on your body composition. It will help you decide whether or not you should reduce your calories again or if you’re making progress where you are.
If you don’t see results after a few weeks of reducing your daily calories, reduce them again by 150 to 300. This slow, methodical drop in calories will allow you to find the number you need to keep losing fat without sacrificing lean muscle tissue. If you eat too few calories, your metabolism will slow, and you’ll also stop adding lean muscle tissue.
Over time, you’ll find the daily calories you need to keep losing body fat without losing lean muscle tissue. Five simple, proven ways to lose more fat in less time exist. The more these tips you use, the quicker you’ll begin seeing positive changes in the mirror.
