Here are 21 tips that work wonders to shed your body fat for good.
1. Incorporate certain changes in your lifestyle
The trick to lose weight and keep it off is to make certain changes in your current lifestyle. You should restrict calories but not to an extent that you can’t stick to it any longer. Follow a workout program that provides positive outcomes and can be sustained for long term.
2. Drink plenty of water
Majority of the cellular activities take place through water especially during the fat burning process. Besides, drinking plenty of water makes you eat less as it keeps you feeling full. It is therefore recommended to drink 8 to 10 glasses of water daily.
3. Ingest fewer calories than you burn
To keep a tab of the count of calories you burn daily, you can calculate your RMR that is Resting Metabolic Rate – the calories burned doing household activities excluding workouts. RMR = bodyweight in pounds multiplied by 13. Thereafter, check the calories burned through workouts. You can now add RMR to calories burned during your workout session. Thus, your daily consumption should be below the total figure.
4. Decrease intake of starchy carbs
If you consume starchy foods like breads, pasta, rice and potatoes in excess quantities, you end up obtaining more than your body’s requirement for energy and glycogen. Instead of eliminating the starchy carbs, you can reduce the intake.
5. Consume a balanced and filling breakfast
Eating a balanced breakfast is indeed important as your body has starved all night and requires nutrients for rebuilding itself. It is best to eat a filling breakfast which contains adequate amount of protein and complex carbohydrate.
6. Reduce sugar consumption
If you have a sweet tooth, this may be a difficult task to accomplish. However, you can replace your cravings with fresh fruits which contains natural sweetener. Also, sugary beverages like soda and canned juices can be replaced with fresh fruit juices with no added sugar.
7. Black coffee before workouts
When you consume caffeine during your workouts, it helps the body to depend more on fat for fuel instead of glucose. Hence drinking 1 to 2 cups of black coffee helps in shedding body fat. However, skip the sugar, milk and cream.
8. Avoid fad diets
Fad diets often make you cut down on calories drastically which is unhealthy. It makes you weaker and hence don’t cut down more than 200 to 300 calories per day.
9. Eat frequent meals in smaller quantities
Most dieters reduce the number of meals to reduce the intake of calories. Calculate the amount of calories you want to consume daily and spread it evenly across 6 meals.
10. Consume CLA
CLA is basically Conjugated Linoleic Acid which works as an effective fat burner. Taking 3 grams per day shows effective fat loss results.
11. Fat burning supplement
These supplements may not be a complete solution but when used correctly, it does give a boost to fat loss.
12. Increase intake of vegetables
Vegetables contain nutrients and low calories which leave you full with lesser calories. Consumption of 5 servings of vegetables per day helps in shedding body fat to a great extent.
13. Avoid over depending on fat burners
Fat burners help in body fat reduction but do not counter poor food habits. You can use them along with good nutrition and workout plan rather than relying on them completely.
14. Consume more of fiber daily
Fiber reduces insulin levels in addition to total calories. It also helps in water absorption and accommodates more space in your abdomen which fights off hunger pangs.
15. Avoid junk foods strictly
It is known to all that junk foods like sweets, potato chips and French fries contain nothing but calories. Avoid them and choose healthy alternatives instead to burn body fat successfully.
16. Take adequate amount of protein
Protein has adequate amino acids that help in maintaining muscle mass. It also keeps your total calorie count controlled.
17. Consider healthy fats in your diet
It is important to cut down on calories to lose fat, but one should avoid healthy fats. Healthy fats help in controlling blood sugar levels and reduce your cravings as they keep you filled up.
18. Walk daily for 30 minutes
Walking is one of the best and safe workouts that should be performed by every individual. It is beneficial in several ways and aids in fat loss as well,
19. Avoid skipping meals
Skipping meals is done by most dieters so as to achieve fat loss results. This is completely wrong as it only adds to your weight in the long run. It makes you hungry before your next meal and compels you to binge on unhealthy foods.
20. Reduce full fat dairy intake
The best alternative for full fat dairy is low fat and low calorie dairy products. It contains less calories like low-fat yoghurt, cheese, milk and so on.
21. Avoid high intensity workouts
A common mistake most dieters commit is that they perform high intensity workouts at the initial stage itself to achieve rapid fat loss. The key to fat loss is to start with low to moderate intensity workout and then gradually switch to more intense workouts.