You don't have to starve yourself or avoid all the foods you love to lose weight. When it comes to successful weight loss, small dietary and lifestyle changes can have a big impact on your results. Learn how to understand your metabolism and work with your body so you burn more fat while decreasing your body's fat storage. Follow basic weight loss strategies to get lean fast and stay that way for life.
Step 1
Drink eight 16-oz. glasses of water every day. Drinking more water speeds up your metabolism, according to "Combat the Fat" by Jeff Anderson. Water also helps keep you feeling fuller throughout the day. Dieters often mistake thirst for hunger, which can result in overeating.
Step 2
Use green tea and caffeine to increase your metabolic rate. Green tea contains EGCG, or epigallocatechin gallate. EGCG is a substance that accelerates metabolism. Take a green tea supplement that contains 270 to 300 mg of EGCG, recommends a January 2010 article published by "Muscle & Fitness" magazine. Take green tea with 200 mg of caffeine or drink two cups of coffee for an even bigger fat-burning boost.
Step 3
Eat five or six smaller meals throughout the day to keep your metabolism running hot. "The Fat Burning Bible" by Mackie Shilstone recommends three main meals with two or three healthy snacks between them. This strategy reduces your hunger, stabilizes your blood sugar and gives you energy all day.
Step 4
Increase your protein intake to 1 g per pound of body weight. Quality sources of protein have a thermic effect on your body, which means they take more energy to digest than carbohydrates or fats. In fact, your body may use as much as 30 percent of the calories in protein to digest it, according to Anderson. Protein also builds lean muscle, which is metabolically active even when your body is at rest.
Step 5
Choose the healthier versions of all the foods you already eat. For example, replace meats high in saturated fats with lower-fat options, such as chicken, turkey or lean beef. Eat carbohydrates that are low-glycemic, such as oatmeal, brown rice, sweet potatoes, and whole grain pasta and bread. Choose healthy sources of fat, such as olive oil, nuts and seeds, and natural peanut butter.
Step 6
Do resistance training workouts for 30 to 60 minutes at least three times a week. Lifting weights can accelerate your metabolism for as many as 48 hours, according to "The Abs Diet" by David Zinczenko and Ted Spiker. Work out Monday, Wednesday and Friday to burn more fat throughout the week.
Step 7
Follow your resistance training with a cardiovascular workout. For example, walk on a treadmill for 30 minutes. Timing cardio after lifting weights helps your body directly target fat stores for energy, according to "Xtreme Lean" by Jonathan Lawson.
Step 8
Have one cheat meal a week--eat anything you want. This strategy actually helps you avoid dieting plateaus, which are caused by a decrease in your metabolic rate. Your body naturally adapts to a lower caloric intake by slowing down its metabolism. Trick your body into burning more fat by treating yourself once a week, recommends Shilstone.
Tips and Warnings
- Consult your doctor before starting a new workout program or taking stimulant supplements.
- Never cut your daily caloric intake below 1,200 calories.
Things You'll Need
- Green tea
- Coffee
- Caffeine pills
References
- "Combat the Fat;" Jeff Anderson; 2008
- "Muscle & Fitness Presents the Ultimate Supplement Handbook;" Supplements 101: Part 2 - Fat Loss/Energy/Thermogenics; Jim Stoppani; January 2010
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "The Abs Diet;" David Zinczenko and Ted Spiker; 2004
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
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