10 Fat-Loss Tips That Actually Work
Tired of continuous limited diets? And still not seeing results in your fat loss journey? But don’t worry, I know it can be difficult to lose fat, but remember it’s not impossible. So today, I am here with 10 proven fat-loss tips that go beyond quick fixes and crash diets. All you need to do is work consistently on your goal without worrying about anything, and soon you will make it.
1. Eat in a Calorie Deficit
Eating in a calorie deficit seems simple and easy, but it isn’t. Most of the people just eat and exercise. At the end they get 0 results. Which is why you need to maintain a daily record of your calorie consumption. You can use apps like MyFitnessPal to track the records and compare them with total energy expenditure. Avoid excess energy expenditure and aggressive deficit, which may technically lead to muscle loss, not fat loss. Track your daily food intake and focus on whole foods. Tips: Eating watermelon a day can be beneficial.
2. Prioritize Protein
Protein is the ultimate weapon for you in your fat loss journey. It will help you to maintain lean muscle mass while you are in a calorie deficit.Besides reducing cravings, protein keeps you fuller for a longer time and helps you maintain a lower calorie intake. It is also a muscle-building element in your body, which will help you to build muscle while keeping your body fat low. One should aim for one gram of protein per pound of their body weight and should focus on eating lean food like chicken breast, paneer, eggs, and fish.
3. Lift Weights
When you do strength training 3 or 4 times a week, it not only helps you to build muscle but also boosts your resting metabolism rate, allowing you to burn more calories even at rest. When you lift weights, your body continues burning calories post-workout due to the after-heat effect. The moment you like squats, lift, and heavy bench pressure can be beneficial for you to reduce fat in your journey. Follow this to build a lean physique while losing fat.
4. Do HIIT Workouts
In high-intensity interval training, you have to do short, intense training followed by 1-2 minutes of rest. HIIT burns an insane amount of calories and increases post-workout calorie burn. According to the studies, it is super effective for belly fat. A session might include sprints, jump squats, or burpees for 20–30 minutes. The best part of the training session is that you don’t need any equipment to get started, and later on you can add some weight to make it more effective.
5. Minimize Sugar and Refined Carbs
Sugar is the enemy in your fat loss journey. Sugar and carbs can increase your insulin spike level, which would be stored as fat in your body. For those who are suffering from fat, say no to sugar and get your dream shape. Occasionally eating refined sugar and carb products like white bread and carbonated drinks can be fine. You can have them, but only on your cheat days. Reduce it daily. It will manage your appetite and will improve the fat-burning process.
6. Stay Hydrated
In simple words, drink water. Water in decent quantity is required for your body to function properly. Not only does it maintain your metabolism, but it also helps reduce your hunger by making you feel full. In case you are dehydrated, you might mistake it as hunger and end up eating more. Drinking 2-3 liters per day can be fine, but if you are an active person or live in a hot climate region, then you must drink more. Hydration can help your inner organs function properly.
7. Get 7–9 Hours of Sleep
Sleep is the only state when your body goes into a complete recovery system, regulates hormones, and repairs a wound or tissue. It all happens faster in the night. Poor sleep quality increases ghrelin (hunger hormone) and lowers leptin (fullness hormone), making you crave junk food. Lack of sleep can also result in stress, anxiety, and poor focus, which would result in increasing fat levels. Thus, streaking with 9-10 hours of sleep per day can be beneficial, limit your screen time before bed, and create a peaceful sleep routine to improve sleep quality.
8. Limit Liquid Calories
Calories from liquid things can add up fast, and it is easy to consume The worst part is it doesn’t even make you full, which would simply result in eating more food. More food is equal to more calories. Avoid soda, carbonated drinks, and all the drinks. Instead, switch to black coffee or simply drink water. Never look at the smoothies. They might taste good but are high in sugar. Cut out most of your liquid calories to reduce your body fat faster.
9. Increase Daily Activity
Apart from HIIT, one should also focus on non-exercise activity thermogenesis, which includes activities like walking, standing, cleaning, or any other spontaneous movement. It contributes effectively to burning fat. One should aim for at least 10000 steps per day. Add any spontaneous activity to your daily routine, and it will make a big difference over time.
10. Be Consistent and Patient
Fat loss may seem easy, but it isn’t. It’s a time-consuming process. Most of the people quit after a few weeks because results are slow, but over time you will see a major difference in yourself. Focus on balanced eating, a healthy sleep cycle, and regular exercise. Avoid all the junk or processed food. Trust the process. You will see the result —slow progress is still progress.
Final Thoughts
Fat loss is not the journey to achieve your dream physique, but rather look at this as a way of living. All the things mentioned above aren’t specifically for fat loss but for healthy living. By following these tips, you will burn fat and also build a healthier body.
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