Getting rid of your unwanted body fat, whether it is all over or in specific spots such as your belly or back, is a process which takes time. It isn’t too complicated and really does boil down to calories in versus calories out…however, the type of calories matter and how quickly and sever the caloric cuts come does matter to your body composition and overall health. In this post, I want to give 13 tips to help shred fat fast, and keep a person sticking to their diet and exercise program.
1. Losing fat requires developing good habits. One of them is to organize your meals to be healthy and then follow that plan that you or your trainer put together. After a month or so, a new habit will begin to emerge of eating healthier and wanting to exercise, replacing the older bad habits.
2. Eat four to six meals per day with the amounts of what would be three traditional meals. This regulates your metabolism and accelerates it to burn more calories. It also can give you something to look forward to while on a diet, especially in the later and more restrictive stages.
3. Keep fat intake below thirty percent of your total calories each day. It is simple to do and just by eliminating processed, fried, and other unhealthy foods this amount can easily be regulated. There are still fats in lean cuts of meats and nuts, which can be good contributors to your total calories based on your specific diet.
4. Keep a tight record of what you eat and drink. You’ll be surprised how many calories you are eating and the main culprits of your past weight gains. A food diary is probably the big key to improve your weight and health once and for all. I download an app on my phone to keep track of everything, including my exact portions and the foods which I usually eat to make this an easy process.
5. Exercise. If you wonder if it is possible to lose fat without exercising the answer is probably yes, but not for long, nor at the speed you think / want. If you want to succeed in the long run with your fat loss now and then maintaining a fit body then you have, you should incorporate exercise into your weekly schedule. The physical and psychological benefits are immense.
6. Consume high fiber and low sugar whole grain foods, lean sources of protein, fruits, vegetables and whole grains.
7. The amount of fiber you need to consume per day varies from person to person, but can not go wrong if you eat 25 to 35 grams of fiber each day. The fiber satisfies fast, gives feeling of satiety and cleanses the body.
8. Choose carbohydrates with low glycemic index. For instance, sweet potatoes are a better bet than regular russet potatoes. Whole wheat is better than white bread.
9. Eat protein is in all meals.
10. Fats are still important for hormone regulation and here are some solid sources: olive oil, almonds, omega 3 fish oil, avocados, sunflower seeds, flax, pumpkin, and nuts.
11. Drink water and green tea. These help to remove and keep out the fat from our bodies.
12. Eat five to ten servings of fruits and vegetables each day to meet the needs of vitamins, minerals and antioxidants that your body needs. Again, when the body gets what is good for all processes work best.
13. Stay consistent and not perfect. You’ll have slip ups on your diet and you’ll probably miss workouts. Move on from these lapses and stay focused on the long term. This doesn’t mean screw up everyday, however, just sticking with the plan will yield desirable results.