It's no secret that melting body fat requires dropping calories and increasing exercise. However, drinking an adequate amount of water, according to the National Academies Press website, is crucial for fat burning since the body needs a sufficient amount of water to burn calories. Besides staying hydrated, taking a multivitamin supplement can act as an insurance policy against any nutritional deficiencies that might occur during dieting. Research indicates that following some simple rules in nutrition and training can help you get leaner quicker. You should also consult your physician before starting any diet or training program.
High Protein Diet
Following a high protein diet speeds up fat loss. According to "Medicine and Science in Sports and Exercise," subjects consuming 40 percent of their calories from protein lost significantly more body fat than a group ingesting 15 percent of calories from protein. In addition, a great amount of their fat loss came from the abdominal region. Good protein sources include egg whites, flank steak, low-fat cottage cheese, chicken breast, protein powders and turkey.
Cardio After Weights
Performing cardio at the right time has beneficial effects on fat loss. In a study published in "Medicine and Science in Sports and Exercise," subjects performed one of the following: sub maximal endurance exercise; sub maximal endurance exercise with prior resistance exercise and two hours of rest; or sub maximal endurance exercise with prior resistance exercise and 20 minutes of rest.
Scientists reported that fat loss increased when subjects performed resistance training prior to sub maximal exercise and had 20 minutes of rest. Researchers documented that resistance training increases growth hormone, which enhances fat loss during sub maximal exercise.
The best type of cardio to perform after resistance training is high intensity interval training (HIIT), alternating between one minute of high intensity, with 30 seconds of low intensity, according to Sciencedirect.com. Research indicates that HIIT training burns more fat than traditional cardio training. Any type of cardio equipment can be used as long as time protocol is followed.
Sleep on It
Get more sleep. Sleep duration affects the hunger hormones leptin and ghrelin. Leptin decreases hunger, while ghrelin increases it. According to the National Institutes of Health PLos Medicine, sleeping less than eight hours is associated with lower leptin and elevated ghrelin levels. Furthermore, less sleep is linked with a higher body mass index. Sleep at least eight hours each night to decrease hunger, and thus lower calorie intake.
Eat Whole Grains
A study published in the "American Journal of Clinical Nutrition" reports that subjects consuming whole grains have a greater decrease in percentage of body fat than those ingesting refined grains. Moreover, the whole grain group also reduced their cholesterol levels and had higher fiber intake than the refined grain group.
References
- Medicine and Science in Sports and Exercise:Comparison of Meal Frequency and Macronutrient Composition on Changes in Total and Regional Body Composition in Men and Women
- Medicine and Science in Sports and Exercise: Effects of Resistance Exercise on Lipolysis During Subsequent Submaximal Exercise
- PLoS Medicine: Short Sleep Duration Is Associated With Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index
- American Journal of Clinical Nutrition: The Effects of a Whole Grain-Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women With Metabolic Syndrome
- Science Direct: Metabolism: Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism
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