13 Quick Fat Loss Fixes

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Fat loss is hard work. Fat, as you’ve no doubt discovered, is stubborn. To move it requires consistency, dedication and patience. And it takes knowledge. Though there are no shortcuts to real, permanent fat loss, it will come quicker to those with the insider knowledge to ramp up their body’s thermogenic effect. The 15 tips to follow will allow you to max out your fat loss, to reveal the lean body that lies beneath.

  • Eat More Regularly – To burn more fat you have got to eat more frequently. You should, in fact, be eating every three waking hours. By eating smaller, more frequent meals, you will be helping to control your appetite, reduce cravings and prevent binges.
  • Eat Dinner Before Sunset – Going to bed on a full stomach is a very unhealthy thing to do. The food will remain in the stomach, undigested as you sleep. Then, when you wake up you’ll be feeling fat and sluggish. Make your last meal at 5pm and watch the weight melt away.
  • Shop Only On the Perimeter of the Supermarket – All supermarkets are laid out in virtually the same way. The perimeter of the store contains all the freshest foods, while the interior of the store contains all the stuff that can get you into trouble with your diet. Stay at the perimeter of the store and you can’t go wrong.
  • Cuts Bad Fats, Increase Good Fats – To burn fat rapidly, you have simply got to get serious about what you put in your mouth. Fried foods, biscuits, crackers, pies, pastries, doughnuts and tortilla chips are all on the no go list. But, unsaturated fats that contain the essential fatty acids will actually help you lose fat. You’ll find them in fish and flaxseed oil, avocado and fish like salmon and herring.
  • Limited Caloric ReductionA pound of fat contains 3,500 calories. To set a goal of losing one pound of pure fat per week, then, you’ve got to cut 500 calories (3,500 divided by 7) from your diet every day. and achievable goal. If you’re eating 5 meals per day that means dropping 100 calories from each meal.
  • Weight TrainingIt’s quite possible that weight training can burn more calories than cardio, especially if you include compound movements such as squats, lunges, presses, dead-lifts and rows. Train 2 days per week with high rep (12-20) sets of squats, lunges, dead-lifts, lat pull-downs, bench press and barbell curls.
  • High Intensity CardioHigh Intensity Interval Training involves short bursts of absolute maximum intensity cardio exercise with even shorter rest periods. The best exercises to choose from are stationery cycling, sprinting and rowing.
  • Nutrition: The 80% Advantage80% of successful weight management is determined by what does – and doesn’t – happen in the kitchen. The importance of nutrition simply cannot be overstated. Pay particular attention to sugar and sodium levels, opting for organic options, aiming to eliminate preservatives and keeping your distance from genetically modified foods.
  • Focus on Fat Loss, Not Scale WeightWhen you begin any diet, you’ll likely show a loss in scale weight. If you work out, however, you will probably add some muscle. So, forget the scale and rely on two things – the mirror and body fat calipers.
  • Know How to Eat On The RunKeep healthy foods, like nuts, seeds or a protein bar in your car. If you absolutely must stop off at a fast food restaurant, zero in on the grilled chicken burger.
  • Analyze Your Motive The first question you should ask yourself is, ‘Why do I want to lose weight?’. Coming to the realization that you need to lose weight to look and feel better, reclaim your sexuality, lower your risk of cardiac disease or because you intend to be a positive role model to others is the first step to your success.
  • Go PublicGoing public with your weight loss goals is by far the most effective way of holding yourself accountable. Use the power of positive reinforcement and accountability to others to spur you on.
  • Reduce Your Alcohol IntakeRegular alcohol consumption will lead to weight gain. Most alcoholic drinks are loaded with sugar – they don’t call it a beer belly for nothing. And, because off it’s addictive nature, you normally don’t stop at just one or two.

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