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How To Lose Body Fat Fast: Five Time-Tested Principles To Start Shredding Fat and Get A Better Body Now
In this day and age, nearly everyone is trying to figure out how to lose body fat fast. Whether you need to lose more than 100 pounds or are just looking to shed that last 10, doing so can be very difficult.
Not only are many people fighting against the bad habits that they’ve developed over a lifetime of poor choices, but the proliferation of confusing information out there about how to reduce body fat makes it difficult to develop a solid plan for weight loss.
Although there seems to be a new diet book or program out there every week, many of those who claim to teach you how to lose fat quickly are all giving consumers the same basic principles. Instead of wasting your time reading every diet book on the shelf, read on to discover six time-tested, biologically-sound recommendations for burning body fat and getting fit.
Don’t Eat Too Much
You may have heard this one over and over again, but it definitely bears repeating. You must make sure that you don’t take in more calories than you burn on a daily basis. Use an online calculator that will help you find your total daily energy expenditure (TDEE, or the amount of calories your body burns during your normal daily routine).
Then, keep an eye on your food intake to make sure your consumed calories are less than that number. If you do this consistently, you’re likely to notice a drop on the scale.
Don’t Eat Too Little
Eating too much causes weight gain, but eating too little can actually stop you from losing body fat. When you aren’t meeting your body’s basic daily caloric needs, your metabolism will slow down considerably. Your body does this so that it can conserve as much energy as possible since it is assuming that you won’t be adequately feeding it.
Many people notice that the actually see a drop in the scale if they add in a high-calorie intake day after they’ve been eating very little for a while. This is because your body can now let go of the fat you have instead of holding on to it for energy.
Get Sleep and Avoid Stress
A lack of sleep and too much stress can lead to more than a mental breakdown -; it can also cause you to hold on to body fat. When your body is under stress, it releases higher-than-normal levels of a hormone called cortisol. In the world of nutrition, cortisol is known as the “fat storage” hormone.
This is because cortisol causes your tissues to release glucose, to which your body responds by releasing insulin in order to bring glucose levels down. Over time, this leads to insulin resistance, which is linked to a number of health issues like obesity. Cortisol also signals the body to store fat, which can make too much of the hormone counterproductive to your weight loss efforts.
Drink More Water
Drinking more water can actually help you lose body fat in a number of ways. If you drink at least one glass of water before you sit down to eat a meal, you will feel more full, which makes it less likely that you will overeat at the table. In addition, an adequate intake of water each day contributes to better liver and kidney function.
Your liver is the organ responsible for converting fat into useable energy for the body, which means it needs to be functioning properly in order for fat metabolism to take place. If your kidneys aren’t functioning properly because of a lack of water intake, your liver will have to pick up the slack, which further jeopardizes the fat metabolism process.
If you’re wondering if there are such things as natural fat burners, the answer is “yes”, and water is one of the best out there.
Incorporate Interval Training
If you’re trying to find the fastest way to burn fat, exercise is a must. However, there are certain exercise techniques which have been known to stimulate fat loss at a faster rate. One of these methods is called High Intensity Interval Training. These types of exercise sessions are short (typically 20 minutes or less), but they require more effort that steady-state exercise.
In an HIIT session, you’ll alternate short bursts of “all-out” intense effort (about 20-30 seconds) with periods of low-intensity exercise. For example, you may sprint for 30 seconds and then walk for two minutes, repeating each interval for a total of 20 minutes.
Some studies have shown that HIIT actually increases your resting metabolic rate (your calorie-burning potential while you are at rest) for at least 24 hours, which means you will burn more calories and shred more fat during the day.
If you’re wondering how to lose body fat fast, it’s vital that you work with your body instead of against it. While you could spend your time trying all of the tricks and gimmicks available out there, you’ll be much better off taking the time to figure out how your body works and adjusting your eating and exercising routine accordingly.
Contrary to popular belief, you don’t have to starve yourself or spend all day in the gym to lose body fat. By incorporating the aforementioned principles into your fitness and nutrition routine, you’ll be well on your way to changing your lifestyle and finally getting the fit body you’ve worked so hard for.
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