11 Fat Loss Tips that I agree with 100%April 29, 2019
I knew things had to change.
To me, losing fat and gaining control of your body and mind with a healthy lifestyle is a whole package. It’s not about counting calories, and it’s not about deprivation.
It’s more about learning to enjoy food without guilt because stressing over every bite you take is never a good thing!
Read on for 11 fat loss tips presented in such a way that you’ll feel awesome about the changes you make. The recommendations will have you feeling more energetic and in tune with your health. You won’t get the “I can’t do this” feeling at all.
In fact, you’ll have a renewed sense of “I CAN do this!”
Subcutaneous fat: Most of the fat on the body is subcutaneous. It’s found on your arms, stomach, butt, and thighs. Too much of this type of fat can lead to problems like heart disease and stroke. Subcutaneous fat is classified as storage fat as opposed to essential fat.
Visceral fat: This is the fat that accumulates around the organs and is known as belly fat. Excessive weight around the middle can lead to illnesses like type 2 diabetes and stroke. Like subcutaneous fat, visceral fat is storage fat.
WHY DOES FAT ACCUMULATE?
Fat builds up in the body when we consume the wrong kinds of foods. Trans fats, for example, are believed to accumulate in the abdomen. Studies show that high sugar intake can cause visceral fat to build up. Being sedentary can cause you to gain weight. As well, not managing your fiber intake can affect fat accumulation, too.
These are just some of the factors that lead to excess fat. And these factors point out that making simple, yet effective changes can have a bearing on your fat loss. You’ll see more about what I mean when you reach the 11 fat loss tips below.
WHAT IS THE BEST WAY TO LOSE BELLY FAT?
Since belly fat is mainly visceral fat, there are things you can do that will help you lose it. Particularly helpful and important is cutting down (or even better, eliminating altogether) refined sugars and processed foods.
You may gasp at the thought of quitting sugar. It is possible, and to learn how, read my post on how I quit sugar. Doing so was a big step forward in my weight loss journey, and I can vouch that quitting sugar has a significant impact on your life.
Stop eating processed foods and learn to enjoy the pleasure of eating clean. It changes everything – your energy levels are increased, you feel healthier, and you have more concentration.
Exercise is essential, too! Get out and move more and try a workout like my shelter-in-place workout. It’s effective and easy to do at home!
HOW CAN I LOSE WEIGHT FAST?
Losing weight fast isn’t the best way to lose weight and keep it off. For one thing, a super-fast weight loss is often water loss. And because you lost the weight so quickly, it can return just as fast.
Not only that, but there are also hazards and problems to a rapid loss of pounds:
You miss out on nutrients that give you energy
You can slow down your metabolism by starving your body
Your body will use muscle for energy and leave the fat behind
The water loss can lead to things like constipation and headache
Bingeing can occur because you are so hungry
Rapid losses and gains of weight can lead to an unhealthy body image
TOP 11 FAT LOSS TIPS
- CONSIDER INTERMITTENT FASTING
Studies show that intermittent fasting helps people to lose weight, reduce fat, and lower cholesterol.
- STRENGTH TRAINING
Strength training is awesome. Not only does pushing yourself do wonders for your self-esteem, but the results are amazing, too! There are lots of studies out there to show that resistance training reduces fat and can also encourage fat burning at rest.
- INCREASE CARDIO
While we are on the topic of exercise, doing cardio as a workout can help reduce belly fat, waist circumference, and the amount of body fat you carry. Aerobic exercise like running, walking at a fast pace, and swimming are all stellar fat burners.
- ADD PROBIOTICS TO YOUR DAY
I recently wrote a post on the Benefits of Sauerkraut, and I talk about probiotic foods. Fermented cabbage, aka sauerkraut, is considered probiotic. Other foods to add to your diet include sourdough bread, miso, and yogurt. Why probiotics? In a compilation of randomized controlled trials where participants took probiotics over 3 to 12 weeks, the results showed significant weight loss and reduced body fat percentage.
- REDUCE YOUR REFINED CARB INTAKE
Another top fat loss tip is to lower your carb intake. Refined carbs, that is. Foods like packaged snacks and sugary foods are the typical culprits. I’ve given the low down on fake healthy foods in my post here. You’ll be surprised at some of them on the list! A lot of them are full of refined carbs and sugar. Think trail mix, flavored instant oatmeal, and store-bought muffins.
- INCREASE YOUR FIBER INTAKE
Not only does fiber make you feel full, but it also keeps your digestive system working well. Fiber-filled foods, like avocado and quinoa, can help burn fat. Fiber can help reduce belly fat, according to a study on visceral fat.
- DRINK COFFEE
You may wonder, what has coffee got to do with fat loss? In my post, Is Coffee Healthy? I explain how coffee can reduce the risk of disease and has a ton of nutrients. But I also explain how coffee boosts your metabolism by increasing the epinephrine in the body. This hormone signals the fat tissues to break down fats and send them to the blood. Drinking coffee increases metabolism, too.
- EAT HEALTHY FATS
Did you know that eating more fat can help you lose fat? I’m not kidding. As long as you eat the right type of fat, that is. I’ve narrowed down the top 10 best food to lose fat and build muscle, including nuts like almonds, and full-fat dairy choices like cottage cheese. Eating fat can slow down your digestion and reduce the appetite.
- DRINK APPLE CIDER VINEGAR
If you’ve watched my video on apple cider vinegar, you know that I drink about 70 ounces of water a day, with apple cider mixed in to create a tonic. One to two tablespoons a day is the recommended amount to boost fat loss. If you don’t want to drink it, add it to marinades and salad dressings. When to drink apple cider vinegar?
- GET ADEQUATE SLEEP
You may not think that sleep matters – but it does! Studies show that adequate sleep (and quality sleep) can affect fat loss. One study proved that getting at least seven hours of sleep a night meant more weight loss for participants in a 6-month weight loss program. Being deprived of sleep may interrupt your resting metabolic rate, so to increase fat burning, get to bed at a decent hour as often as you can.
- EAT LOTS OF PROTEIN
It’s really important to fuel your body with protein. Protein enhances muscle growth and also helps you lose fat, especially in the abdomen. My favorite go-to high protein snacks for weight loss include protein shakes and hummus.
Extracts from article by Lacey Baier