16 Ways to Get Rid of Unwanted Body Fat
1. Don't go crazy with your diet
A daily calorie reduction of 15-20% will nearly entirely burn fat, whereas bigger calorie reductions will burn both muscle and fat. Calorie burning is accelerated by muscle. Reduce your calorie intake from 3000 to 2400-2550, but follow smart guidelines.
2. All day graze
Professional athletes and models eat continuously throughout the day while keeping their total calorie intake under control. The grazing technique, which consists of 5-6 short meals, boosts metabolism. Every time you eat, your metabolism speeds up, which can result in another 2-3 pounds of fat loss over the course of 6-10 weeks.
3. Boost protein intake
Carbohydrates, protein, and fats are both equally efficient at being stored as body fat, although protein boosts metabolism more than carbs or dietary fat. Protein helps to keep the metabolism up when calories are reduced. Aim for 1.2 grams of protein per pound of bodyweight every day.
4. Play with carbohydrates
Carbs aid in the maintenance of metabolically beneficial muscle while also promoting fat storage. One of the most efficient ways to jump-start your metabolism and burn stubborn fat fast is to follow a modified low-carb diet and stagger your carbohydrate intake.
5. Reverse Direction
One reason fat loss slows is that the body's metabolism slows to meet its diminishing calorie intake. The approach is to raise your calorie consumption considerably once every 2-3 weeks. The one-day binge re-sets the metabolism by restoring thyroid levels, which fall with dieting.
6. Avoid Late-Night Carbs
Carbohydrates consumed before sleep are more likely to be stored as body fat, so stick to lean proteins and fiber-rich veggies like broccoli, cauliflower, and salad fixings. The only exception is if you train late at night and want to gain muscle mass, in which case carbs will be required to replace glycogen and support growth.
7. increased fish consumption
When calories are regulated, omega-3 fatty acids found in salmon, trout, and sardines may help you lose weight faster. Dieters who ate fish every day lost more weight than those who ate fish only once a week, according to one study (Am Journ Clin Nutr 70:817-825, 1999).
8. Go some spicy
Capsaicin, found in red peppers, a fiery element in Mexican and Indian dishes, can enhance metabolic rate by affecting the Sympathetic Nervous System. You can ingest 5 to 10 encapsulated grams of Capsaicin from your local health food store or spice up your chicken recipes with red. (Journal of Nutrition, 1986, 116:1272-1278.)
9. Don't go crazy with cardio
Short-circuiting fat loss by drastically lowering calories lowers the metabolism. The same can be said for extreme caloric expenditure. You know the drill: two cardio sessions every day. Excessive aerobics slows metabolism, causes muscle loss, and can even affect testosterone levels. Stick to 4-6 workouts per week, each lasting 30 to 45 minutes, and maintain a high level of intensity.
10. Separate weight training and cardio
What happens if you start with cardio and then add weight training? You don't put on as much muscle mass. How about some cardio after your workout? You run the danger of overtraining and a poor hormonal environment that stifles metabolic rate. The ideal scenario is to do cardio first thing in the morning on an empty stomach, then eat a couple meals before returning to the gym later in the day to increase muscle density.
11. Controlling Serotonin
Serotonin is a brain neurotransmitter that aids with hunger regulation. What's this? Dieting can cause it to plummet. (R.J. Wurtman and J.J. Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression." Advances in Experimental Medicine and Biology 398 (1996): 35-41.)
12. Garlic Chicken
The flavor enhancer from Mother Earth increases adrenaline and uncouples proteins (UCP). UCP, which is found in metabolically active brown fat, increases calorie burning by triggering fat breakdown. Garlic also helps to maintain muscle mass while dieting by lowering cortisol levels. Use fresh raw garlic in salads or other meals for the best benefits, but if you can't take raw garlic, use fresh bulbs in cooking or supplement with pills.
13. Green Tea to Drink
Green tea includes caffeine and epigallocatechin gallate, a polyphenol that has been found to boost calorie expenditure. These unique calorie-burning molecules aid in the burning of an extra 100 calories every day, about equivalent to a brisk stroll. Every calorie counts when it comes to fat loss.
14. Add a little healthy fat
Fat? Yes Fat! To lose weight, consume fewer carbohydrates, but once a week, add a little healthy fat, such as 2-3 tablespoons of olive oil, red meat, walnuts, or cashews. Why is that? As long as calories and carbs are kept under control, dietary fat can help the body use and burn fat more effectively.
15. Thyroid Assistance
Irony upon irony. When you eat less and try to lose weight, your metabolism often adapts and burns fewer calories. Phosphates are one technique to get around the slowness. Dieters who took a combination of 537 mg calcium phosphate, 107 mg potassium phosphate, and 25 mg sodium phosphate had a 12-19 percent higher metabolism than dieters who did not take phosphates.
16. Make a list
This one may appear simple, yet it is one of the most ignored fat-loss strategies. Dieters who keep track of their food, meal by meal, day by day, make better decisions, cheat less, and consume fewer total calories. Writing it down keeps you accountable and serves as a reminder that being skinny is a daily activity.