Cutting fat takes lifestyle changes, not just an extra hour of cardio – and it can be done.
To make things easier we’ve put together the top 10 ways to help boost metabolism naturally and improve your overall fat loss. You’ll learn what type of foods to eat, the best beverage for fat loss, and just general lifestyle tips to help you through the process.
This is what you need to know:
If you want to lose fat quickly, starving yourself IS NOT the way to do it – it can ruin your metabolism.
Yes, cutting your calorie intake may help you lose weight – but there’s a big difference between weight loss and fat loss. If you drop your calorie intake significantly, your body will start burning both muscle and fat – you’ll lose weight, but you’ll also lose your physique.
This is all down to what your body needs to function. To move, your body needs energy, which it can get from breaking down fat – however, your brain needs more. It needs protein, and if you’re starving yourself, the only place it can get it is from muscle tissue – and that’s where your you’ll lose your physique.
To avoid any problems, you want to be sensible with your calorie intake, lower it a little, see how you feel, and take it from there. This will slowly guide your body to a more chiseled physique, whilst still maintaining muscle mass in the process.
When losing fat, people usually concentrate on one food group: protein. It does have some advantages, but many people underestimate the importance and effectiveness of fibre.
Studies have shown by eating more functional fibre you can reduce your BMI and have much more success in with fat loss diets.
Good sources of fibre include fruits, vegetables, whole grains, legumes and more. Starting your day with oats is always a good option, and steamed vegetables with meals definitely keeps your fibre intake high.
If you’re drinking zero-calorie sodas – STOP. These things are packed full of artificial sweeteners that cause side effects and slow-up your progress apart.
If you’re looking for something you can drink all the time, Green Tea is your best option.
Full of antioxidants, Green Tea contains catechins thatáburn extra calories.That’s right, studies have shown a cup of green tea has been shown to burn up to 5.7g of fat at a time.
How? Well, the catechins in the green tea inhibit the enzyme in your body that suppresses norepinephrine (which is your body’s fat burning hormone). When Green Tea is in full effect, more norepinephrine can circulate throughout your system and burn more fat overall – and all you have to do is drink it!
When you’re boosting metabolism naturally, staying hydrated is key, and it’s a known fact that drinking water can actually increase your body’s ability to burn fat.
The Journal of Clinical Endocrinology and Metabolism found that drinking water on a regular basis can increase your metabolism by around 30% for almost an hour after drinking it.
It contains no calories and is full of benefits, it’s essential when it comes to feeling good, burning fat, and living a healthy life.
If you’re more interested in fat loss rather than weight loss – throw your scales away.
When it comes to your body, don’t get too in your own head about the numbers. You’ll have a better idea by what you see in the mirror. Scales don’t throw up body fat percentages or overall muscle mass – they just give you the dead weight. This isn’t enough to know what’s up.
You should focus on how you look in the mirror – have you lost any size around your waist, gained any mass on your chest? By logging your proportions – rather than your weight – you’ll have a far better idea of how you’re doing and a much more satisfying fat loss journey.
Out of everything you could do in your diet, sugar is by far the worst. If you want to lose fat fast, removing this sweet substance from your diet is the best place to start.
Have you ever looked up what vitamins, minerals or just general nutrients are in sugar? Because they’re not just bad, they’re non-existent.
The only value you’ll find in sugar is calories – and lots of them. It’s an easy trap to fall into as it’s in so many foods. A good way to start fighting back is to stop putting it in your coffee or tea. This is an easy way to cut a few calories out of your day, but over the course of a week the overall total really adds up.
And whatever you do, always check the food label.
There are a variety of supplements out there, and when you looking to get lean you’ve probably come across a fat burner.
Fat burners are supplements that provide your body with the nutrients it needs to help you burn extra calories, control your appetite, and give you more energy throughout the day during low calorie diets.
However, you should do your research before getting one:
There are numerous fat burners out there can cause you problems in the long run, Ephedrine, DMAA, Synephrine, all have been used in off-the-shelf fat burners – but have also all been linked to dangerous side effects.
Stick to natural ingredients: Green Tea, Green Coffee Bean, and Caffeine are all good for energy and thermogenic calorie burning. Whereas glucomannan has been seen to work well as an effective appetite suppressant.
It also matters not just what’s in your supplement, but how much of it you’re getting a day. In this case, you’ve got to check on two things: the dosages and the servings per day.
Servings per day are important – the more the better. Many fat burners are claimed to be so effective that you only need one a day – this just isn’t true.
Think about it. After a few hours the active ingredients will have left your system and you’ll have no benefits left for your body to use. For the best results you need 3 – 4 servings a day, this will keep the nutrient flow to your body constant, and maintain that fat burning state.
Do your research, and be careful which one you buy. There are plenty of supplement guides out there to help you learn more. It’ll take time, but once you find a good one the results will be well worth it.
Iron is a crucial part of your diet, and for fat loss in general. If you’re not getting enough of this mineral, you’ll see your metabolism and fat loss take a huge step back.
But why is iron so effective?
It all comes down to how it effects your body. Iron is what your body uses when it comes to transporting oxygen to your cells – which helps promote your metabolism. If you’re not taking in enough iron, your cells can’t get the oxygen they need to keep your metabolic at the optimum rate.
There are numerous ways to get more iron in your diet by having leafy greens like spinach, or having more red meat, or cereal based foods in your meals. There’s plenty of options, and they’re all healthy.
If you’re skipping breakfast, listen up.
Breakfast is described as the most important meal of the day – and with good reason too. Eating right after you wake up is a great way to kickstart your metabolism, and get you burning more calories as soon as you start your day.
A study from Dartmouth-Hitchcock Norris Cotton Cancer Center found that those that had breakfast in their study, saw an increase of 10% in their metabolism. And with fat burning being such a slow process, that extra 10% really adds up over time.
This is one of the most important tips; be patient. Good things are worth waiting for, and that applies ten-fold when it comes to your body.
Cutting down fat is a timely and satisfying process. Cutting corners, however, like starving yourself or taking illegal drugs is a much more dangerous strategy – and plus, that kind of lifestyle is a lot harder to keep up, after you stop it will be hard to stay in that shape.
These are all great tips for anyone looking to cut more fat when combined with good diet and exercise.
The secret comes down to two factors; determination and consistency.It all comes down to how badly you want that physique, and what you’re willing to give to get it.
Work out a plan, keep it simple, and stick to it – you’ll definitely see the results you’re looking for.
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BIOGRAPHY: Daniel Sturridge
BIOGRAPHY: Kepa Arrizabalaga