Eat less... lose weight?!? Here's the other stuff you can do to get leaner. Many scientific studies showed the best way to lose fats. However, not all the following ways can help everyone. Every individual is different. Adopting a healthy lifestyle, including a workout routine, and staying stress-free has always provided positive results!
1. Don’t diet to extremes
Reducing calories by 15-20% a day will almost exclusively burn fat, while more significant cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism – calorie burning. If you’re currently eating 2500 calories, reduce it to 2000-2200, but do not reduce it to less than the Basal Metabolic Rate (BMR). 2. Graze all-day
Professional athletes and models eat all day long yet keep their total calories under control. The grazing method is 5-6 small meals, which helps elevate the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 1-2 kgs of fat loss. 3. Increase Protein
Carbohydrates, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a more significant metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per kg of body weight daily. 4. Play with Carbs
Carbohydrates help retain metabolic boosting muscle, yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump-start your metabolism and to burn stubborn fat fast. 5. Go Backward
One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution is to dramatically increase your calorie intake once every 2-3 weeks. The one day splurge re-sets the metabolism by restoring thyroid levels, the calorie-burning hormone that declines with dieting. 6. Skip the Late Night Carbs
Carbs consumed before bedtime are more likely to be stored as body fat so focus on lean proteins and fibre-based vegetables like broccoli, cauliflower and salad fixings. This doesn't mean that you should altogether avoid carbs.
The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth. 7. Go Fish
When calories are controlled, including Omega-3 fatty acids in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish daily lost more weight than those who ate fish just once a week. Vegetarians can opt for Flaxseed oil capsules, which provide essential Omega-3 fatty acids. (Some recommended products are mentioned below.) 8. Go Spicy
Red peppers, the spicy ingredient in Mexican and Indian dishes, contain Capsaicin, which can increase the metabolic rate by affecting the Nervous system's Sympathetic Branch. Spiking your dishes with red might be a small benefit, or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. 9. Don’t Be Cardio Crazy!
Radically reducing calories slows the metabolism, short-circuiting fat loss. The same is valid with radical caloric expenditure. 2 cardio sessions a day or Excess cardio slows the metabolism, promotes muscle loss, and even lower testosterone levels. For accurate results, stick to 4-6 sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity. 10. Separate Cardio From Weight Training
What happens when you do cardio first and follow it up with weight training? You don’t build as much muscle density. How about cardio after training? You risk overtraining and the adverse hormonal milieu that can stifle the metabolic rate.
The best scenario; hit the cardio in the morning – on an empty stomach (or have a banana) – get in a few meals, and return to the gym later in the day to build muscle density. 11. Serotonin Control
Serotonin is a brain chemical that helps control hunger. Guess what? It can take a nosedive with dieting. One way to prevent a drop is more minor, more frequent meals. 12. Garlic Chicken!
Mother Earth’s flavour enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown, and UCP, located in metabolically active “brown fat”, increase calorie burning. Garlic also controls cortisol levels, which can support muscle retention while dieting. For best results, use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic, then use fresh bulbs in your cooking. As per studies, Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue and noradrenaline and adrenaline secretion. 13. Sip Green Tea
Green tea contains caffeine and polyphenols called epigallocatechin gallate, which has been shown to increase calorie burning. These unique calorie-burning compounds help burn an extra 100 or-so calories a day, equal to a brisk walk. In maximizing fat loss, every calorie counts. The efficiency of a green tea extract, rich in catechin polyphenols and caffeine, increases 24h energy expenditure and fat oxidation in humans. 14. Fat? Yes, Fat!
To rip up, you have to eat fewer carbs, but you can add a little healthy fat on occasion– say once a week. 2-3 tablespoons of olive oil, some red meat, walnuts or cashews can do the needful.
The reason? Dietary fat can make the body more effective in using and burning fat – as long as calories and carbs remain under control. 15. Thyroid Support
The irony of Ironies. When you eat less and try to dump body fat a lot of times, the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mg of calcium phosphate, 107 mg of potassium phosphate and 25 mg of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates. 16. Write It Down
This one seems simple, but it is one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process. Recommended Omega-3 Capsules & Protein Supplements:
Fast & Up Promega for Non-vegetarians.
OZiva Plant-based Omega multi for Vegans.
Pure & Pure Flaxseed Oil capsules for Vegetarians.
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