Top 10 Fat Burning Tips
With so much dieting and fat burning information available, you are bound to come across a lot of myths and half facts, sometimes even blatant lies. We have collected the Top 10 Fat Burning Tips on one page to get you in a Fat Burning frame of mind. If you come across information that you are unsure about, be sure to research it first before you apply it to your everyday routine. One of the greatest weapons in losing weight is having tested and proven information at hand. So here it goes.
No. 1 - Fats Are Important
Don’t cut fats out altogether. No-fat diets or extremely low-fat diets are a BIG mistake. Reduce your saturated fat intake but make sure you get enough mono-unsaturated fats (olive oil) and polyunsaturated fats (fish oil, flaxseed, and nuts). Certain fats are important for healthy skin, cardiovascular function, and most importantly: fat loss.
No.2 - More Small Meals are Better than Few Big Meals
Eat 5 to 6 small meals a day. This controls your blood sugar levels and gives your body a steady flow of nutrients throughout the day, helping to curb any hunger cravings because you will constantly be eating. Starving oneself and endulging on big meals is a huge shock to the metabolism and makes digestion difficult and inconsistent.
No.3 - Fidget
Studies have shown that lean people typically move around more than fat people, (also known as the “fidget factor”). Small, incremental increases in your energy expenditure overtime can pay huge dividends in regards to fat loss. Two ways to do this are: Skip the elevator at work and take the stairs and walk to the local store rather than driving.
No.4 - Bigger Muscles Burn More Fat
Resistance or strength training is an essential component to any diet as it allows you to maintain a healthy metabolism. The quickest way to losing weight is by developing the muscles into a fat burning machine. Quite simply, the biggest muscles in the body burn the most fat. Fact of the matter is you cannot break into a sweat by exercising your cheek muscles. Do the maths.
No.5 - Interval Training
Interval training takes less time and it has been shown to burn up to 9 times more body fat than traditional cardio workouts. Period.
No.6 - Resistance Training
Participate in resistance training and interval training 3-5 times a week. Metabolic resistance training, categorized by short rest periods and sets of 8-12 reps will help you melt off the fat. Don’t be afraid to try heavier weights just because you are dieting.
No.7 - Avoid Stress
Stress, alcohol and a general poor lifestyle are common traits amongst the overweight. Stress in particular changes the way hormones metabolise in the body. When the body is stressed, it resorts to the 'fight or flight principle' where the metabolism switches to fat storing mode. Learning to eliminate stress from your lifestyle is one of the first steps in achieving sustained weight loss.
No. 8 - Be moderate With Alcohol
Alcohol contains a high sugar content which equals a high energy or calorie count. The energy you receive from alchol has absolutely no nutritional benefit which confuses the liver. It is equivalent to taking down spoons of sugar diluted in water. Binge drinking in particular almost completely shuts down the metabolism Any weightloss efforts are set back and need to be re-started. Small to moderate amounts of alcohol with food can be tolerated by a healthy metabolism.
No.9 - Moderate Exercise
A moderate amount of exercise should be maintained on a daily basis at minimum. Even the most rigorous training programs have periods of rest, but this dosen't mean hours on the couch. A brisk walk to the point of slightly breaking into a sweat will keep the metabolism working efficiently. Parking a bit further from work than usual is very easy to incorporate into a daily routine with amazing benefit.
No.10 - Sleep Well
The more hours you are awake, the more time you have to be tempted by food. Staying up late often means being rushed in the morning which then results in bad breakfast choices or even worse, no breakfast at all. This puts a lot of stress on the metabolism and no amount of catch up sleep on the weekend can replace a good daily start. Sleep is also a good time for the muscles to repair after training and prepare for the day ahead. Not sleeping enough reduces energy levels throughout the day making it more difficult to be motivated for exercise. Lack of sleep is one of the most common traits amongst overweight people.
If you found these Top 10 Fat Burning Tips valuable, then you will enjoy our Fat Burning Hormones Blog. The blog goes into greater depth on each of these topics and more. If you are ready to begin losing weight and burning fat, visit our recommended diets to pick from the best diets and training programs around.
