Losing weight can be one of the most frustrating life changes you can attempt to make. The real secret to making your goal a reality is to be sure that you are losing body fat, and not just weight. Permanent weight loss means turning your body into a fat burning machine.
Eliminate Sugar
Scrap candies and pastries in favor of complex carbohydrates. Simple sugars are a notorious roadblock when it comes to trimming off body fat. All carbohydrates eventually enter the bloodstream as glucose. When there is more blood glucose than needed for activity, the body will store the excess as fat. Simple sugars are broken down quickly and cause a massive rise in blood sugar leading to fat gain and lethargy. Stick to complex carbs like whole wheat products and brown rice which stoke the metabolism and aid in fat burning.
Less Food, More Often
Forget about three meals per day. The fitness community has long since abandoned this outdated way of eating in favor of small, frequent meals. By spreading your calories out over the course of the day, you'll provide your body with just enough calories to fuel activity, without storing body fat. Keeping your body constantly processing calories will keep your metabolism and energy levels higher.
Walk Everyday
Brisk walking is an easy, relaxing way to burn extra fat calories. Walk every day for at least 30 minutes. Morning walking is best because it stimulates your metabolism right at the start of the day. Low intensity exercise such as walking also burns a high percentage of calories from body fat versus other, more intense forms of exercise.
Strength Train
Three days per week, train with weights or weight machines. Use basic movements like the chest press and leg press and train the entire body in each workout. Muscle has an important effect on your body's ability to burn fat and calories throughout the day. Unlike body fat, which simply stores calories, muscle requires calories just to exist. Increasing your muscle mass, even by a little bit will raise your metabolism and help you burn more fat throughout the day.
Have a Cup of Coffee
Caffeine is a safe but potent natural fat burner. When taken right before a workout, Caffeine is recognized by the American Council on Exercise to improve energy levels and help the body oxidize (burn) fat for fuel. Just one cup of coffee has enough caffeine to get a positive effect.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- Acefitness.org: Supplement Specifics
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