Don’t hide your muscles under layers of fat. With our 20 Best Ways To Lose Body Fat, you’ll get rid of it forever! Friday night with beer and all sorts of salty snacks is a thing we all know too well. However, if that is your lifestyle, it is time to make some serious changes.
The best way to fight fat and burn calories is cardio, and if you are not going to the gym, you should start, but a healthy diet is also vital. We will help you get healthy eating habits, which will influence how you look.
1) Change Your Lifestyle
Each time you start some weight loss program, you will probably fail. The program implies that it is supposed to end, which for most people means getting back to old habits.
If you want to get rid of unwanted body fat permanently and lose all that extra weight, you need to make permanent changes in your lifestyle. There is no need to be on a low-calorie diet forever, and workouts should be challenging and provide you with constant progress.
2) Drink More Water
Water is in charge of most of the cellular activities, among the others for transport and burning of fat. Also, this zero-calorie liquid makes us feel full, so you will eat less. Daily you should drink at least 30ml per 1kg of body weight (that is 3l for a person that weighs 100kg).
So you need to keep a bottle of o.5l of water next to you all day long. Refill it five times, and you should be good.
3) Intake Fewer Calories Than You Burn
To calculate how many calories you burn during the day, first, you need to calculate your metabolic rate in the stage of rest (RMR), which is the number of calories you burn daily doing only basic things ( not counting in any exercises).
Use this formula RMR = body weight in kilograms times 28, and you will get how many calories you burn in the resting phase. Then calculate how many calories you burn while working out.
Half an hour of moderate aerobic activity burns approximately 350 calories, and half an hour of weight lifting burns roughly 200 calories. Add that number to your RMR, and then try to keep calorie intake under that value.
4) Minimize The Intake Of Starchy Carbs
Consummating too much starch, such as potatoes, rice, pasta, and bread (avoid combining these foods in one meal), gives your body too much energy and glycogen reserves.
You don’t need to eliminate starch from your diet, but you need to minimize it if you want to reduce your weight. Limit your daily intake of starch to 3 to 5 portions the size of your fist.
5) Eat a Complete And Balanced Breakfast
Overnight your body is starved and needs nutrients to start the day. If you just grab something little instead of a complete meal, that will negatively reflect on your workout and all other daily activities.
That is why for breakfast, you need protein (30 to 40 grams), complex carbs (oatmeal, for example), and fruit to start your day adequately.
6) Limit The Intake Of Sugar
Eating sugar straight after the workout will refresh the muscles and the reserve of glycogen in the liver, but increased intake of sugar at any other moment will be stored as fat.
It is ok to have something sweet from time to time but try to replace artificial sugar with fresh fruit, fruit juice, and soda with water, coffee, tea, or mineral water.
7) Rotate Carbs
Expert nutritionists recommend that you eat around 2 grams of carbs per one kilogram of body weight for 3 to 5 days ( days with reduced carb intake) and then double the amount in the next 1 to 2 days.
Repeat the cycle. If you weigh 100 kilograms, your daily intake of carbs on low carb day should be 200 grams, and on the other days, 400 grams.
8) Have a Coffee Before a Workout
Caffeine forces the body to use fats as fuel rather than glucose during the workout. You should know that the effect of caffeine is minimized when you have a meal rich in carbs with it.
Avoid other caffeine beverages like mocha, cappuccino, frappe, and similar since they contain a lot of added fat and sugar (unwanted calories). Avoid coffee in any other part of the day except before a workout because then caffeine doesn’t have the effect of a fat burner.
9) Avoid Drastic Calorie Reduction
Anyone who drastically reduces their calorie intake with the goal of reducing body fat probably realised that it is not the right thing to do. This will only make you feel and look exhausted.
Calorie intake should be reduced moderately, no more than 200-300 calories a day for an average person and 500 calories a day for a professional bodybuilder.
10) Take CLA
CLA is well known as a fat burner, so you should take 3 grams of it a day.
11) Eat 5 To 6 Meals A Day
To reduce calorie intake, most people reduce the number of meals per day. This is very wrong. If you eat 5 to 6 times a day and intake the same number of calories as you would if you eat three times a day, you will have a better effect on reducing body fat.
More meals burn more calories by increasing thermogenesis. Once you calculate the daily needed number of calories, split it into 5 to 6 meals.
12) Use Creatine
Creatine is important for building muscle mass and it helps burn fat. Additional muscle mass created by using creatine increases your RMR and, in that way, helps burn calories.
This is very important during the reduced calorie intake when your muscle mass is endangered, and your metabolic rate is lower.
In the first phase, which lasts five days, you should take 15-20 grams of creatine a day split into 3 to 4 equal doses. After that, continue taking 3 to 5 grams of creatine each day with your meal after workouts.
13) Think About Fat Burning Supplements
Even though fat-burning supplements are not magic pills, they can still speed up your process of burning fat.
14) Eat More Vegetables
Vegetables are helpful since they give maximum nutritional value with a minimum of calories which means you will feel full with fewer calories taken.
You should eat vegetables thoghout the day as a snack, a salad in a sandwich, or a side dish with meat.
15) Don’t Count On Fat Burners Too Much
Fat burners won’t correct your bad eating habits. If you use the supplements from tips 12 and 13 without training and a healthy diet, you have more chances of increasing than decreasing body fat.
To repeat tip number 15, fat burners are not magic pills and should only be used with training and a healthy diet.
16) Intake Adequate Amount Of Protein
Protein also has calories and can be converted to fat if you overdo it. Ideally, you should take 2 to 3 grams of protein per kilogram of body weight daily (200-300g a day for a person that weighs 100kg).
This amount gives enough amino acids needed for preserving muscle mass and keeps daily calorie intake in check.
17) Eat 25-35gr Of Fibre A Day
Fiber lowers the level of insulin along with the overall number of calories which influences your slim shape. Fibre also absorbs water which takes more room in the belly and makes you feel full. A great source of fiber is oatmeal and bran cereal.
18) Say No To Junk Food
Junk food offers only calories without any nutrients. Those are fries, chips, and snacks. Pizza and burgers have some nutrients, so they are not that bad but only from time to time.
19) Eat More Healthy Fats
Healthy fats are very neglected in the efforts to lower body weight. Keep in mind that the body needs fats to function normally, but we want to keep their level under control.
Healthy fats are avocado, fish oil, olives, nuts, and oils (olive oil, linen oil, and canola).
20) Cheat With Pleasure
If you really like a certain food, don’t deny it to yourself. Avoid what is bad, and you don’t like. But if you really have to eat unhealthy food, eat just a bit of it for your pleasure.
Do not eat a whole pizza. Eat just a slice or two, and the rest share with your friends.
Conclusion
I hope these tips will help you achieve your goals and get to your desired weight. Keep in mind that a healthy diet won’t help much without workouts, and workouts are nothing without a healthy diet.
