Body-fat loss encompasses a variety of lifestyle changes; this includes increasing your metabolism. Many diets claim you can lose fat quickly and easily, sometimes without diet or exercise. This is simply untrue. You should not rely on a single method to achieve a faster metabolism. Instead, focus on improving your eating habits and mixing up your workouts to lose body fat and keep it off.
Aerobic And Resistance Training
Losing body fat requires a combination of aerobic exercise and resistance training. Aerobic workouts burn calories and shed fat stores, while resistance training improves overall leanness and enhances your resting metabolism. Jogging, walking, bicycling, dancing or elliptical training must be done at least 45 minutes per session, five days a week. Your resistance-training program must work all of your major muscle groups, at least two or three days a week.
Interval Training
You may incorporate high-intensity interval training into your program using strength and cardio workouts. Exercise is sustained by alternating bouts of high-intensity with mild to moderate-intensity exercise every couple of minutes. For example, sprint for one to two minutes, then walk for one minute. Continue this cycle for at least 30 minutes. You can also circuit-train by lifting weights for one minute, jogging in place for one minute, then lifting weights again for one minute, and repeating the cycle many times. Interval training is an alternative for those who are time-constrained and need to burn the most calories in the shortest time frame possible.
Diet
A clean diet is essential to help increase your metabolism. You must consume foods rich in vitamins and minerals and low in calories and sugar. Lean proteins, whole grains, low-fat dairy, fruits and vegetables should be the major part of your daily diet. Avoid simple carbohydrates such as donuts, candies, sodas and fruit juices, as these have too many calories and preservatives and little nutrient value.
Meal Consumption
The myth that two to three large meals daily is necessary to lose fat should be discarded. It is not necessary to starve yourself, as this would have a negative impact on your weight-loss efforts: once your body goes into starvation mode, it will hoard every calorie and store it as fat for future energy needs. However, if you eat six small meals a day, you can regulate blood sugar levels, suppress your appetite, curb cravings and keep your metabolism elevated all day. This can result in quicker, more permanent fat loss.
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