Feb2440 Tips to Lose Fat
1. Drink tea-Those who drink tea have a lower BMI and body fat. Green tea has also been shown to increase metabolism.
2. Do intervals for cardio- Studies keep showing that short and intense bursts of cardio do more for you then steady state cardio.
3. Eliminate or decrease simple carbs in your diet-They will only help you gain fat and make it harder to lose it
4. Eat more protein- Protein fills you up and it takes more calories to digest and breakdown.
5. Do full body workouts- You will burn more calories
6. Keep a food log- It helps to really be able to see what you are and arent eating. Those that keep a journal have better results than those who dont.
7. Drink water-It fills you up. Sometimes when you feel hungry you are actually just dehydrated.
8. Stick to calorie free drinks- teas and water over sports drinks, energy drinks and pop.
9. Eat fiber- it fills you up.
10. Learn to cook- you control what goes into your body
11. Eat more in the earlier part of the day and less as the day moves on
12. Avoid alcohol- It is empty calories and increases your appetite.
13. Plan ahead- Both your workouts and eating.
14. Think bags over boxes when choosing food at the grocery store
15. Volumetric s- Eat foods low in calories and high in nutrients. Berries, veggies, soups and salads.
16. 80%- eat to your 80% full
17. Lift weights 2-3x a week
18. Cut rest periods between sets
19. Take the stairs
20. Eat breakfast- nothing fancy but just eat something protein focused.
21. Eat off smaller plates
22. Portion control- eat good and the right amount
23. Eat out less often
24. Dont skip meals
25. Eat slower- It takes 15-20 minutes for your body to sense its full.
26. Write down goals- having something down on paper makes it more powerful
27. Create a support system- Surround yourself with those who will be positive
28. Get plenty of sleep- This is when your body heals
29. Split meals when out to eat-portions are usually huge
30. Make one small change at a time- you will have a higher chance to succeed rather than attempting to do it all at once.
31. Focus on veggies and protein at each meal
32. Stress less- when you get stressed you release cortisol, and this hormone helps you hang onto body fat especially in the abdominal area.
33. Work hard but smart- manipulate sets, reps, weight and tempo
34. Realize it wont happen overnight and it takes some time- If it was easy everyone would be in great shape
35. Eliminate processed foods
36. Eliminate sugar and sweeteners
37. Try power walking on a steep incline to vary cardio
38. Get outside when you can and get your workouts in
39. Sprint!
40. Alternate between upper and lower body exercises- This makes workouts more efficient and more effective from a calorie burn standpoint.