Improving your body’s fat burning ability may be a lot easier than you think. On the internet there are many ways on how to improve your weight loss efforts in order to lose fat more easily and efficiently. However often they are misleading and have no results.
Here we present to you the most effective 20 tips to lose fat fast, and we guarantee that if you follow them you will see great results on your body!
Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats. They are found in some spreads and margarines, also they are added to some packaged foods. These fats are connected to heart disease, insulin resistance, inflammation and abdominal fat gain in animal and observational studies. In one 6-year study has been shown that monkeys who ate a high-trans-fat diet managed to gain 33% more abdominal fat than monkeys who were on a diet high in monounsaturated fat.
In order to lose fat and also to protect your health, carefully read ingredient labels and stay away from a product that has trans fats.
Drink Green Tea Daily
Green tea should be your top drink of choice when you are on a plan for losing fat. This “health elixir” will give your metabolism a great boost, meaning that you will burn more calories daily. It is also loaded with healthy plant chemicals and free-radical-fighting antioxidants. With all health goodies that green tea has it will help you to reduce the tissue damage that can take place when you are on a diet and still doing intense workout programs; also it will help you to feel better as the fat-burning process goes along.
You should know that the slight intake of caffeine will get you a great boost of energy and lose fat even more, providing even greater benefits. The hot green tea may also help your stomach to feel less hungry. That being said, green tea is an all-around winner for the people who are looking to lose fat.
Consume Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps your system to slow down food as it goes through your digestive system. According to many studies, this kind of fiber promotes weight loss in that way that will make you feel fuller and you will eat less naturally. Also very important, it may decrease the amount of calories your body gets from food. What’s the greatest benefit from soluble fiber is that will help you lose fat faster than ever. In one observational study of over 1100 adults has been found that for every 10-gram increase in fiber intake, fat gain decreased by 3.7% over a 5-year period.
Commit to Sleep
Getting enough sleep is another underrated part when it comes to losing fat. If you aren’t sleeping enough, your insulin sensitivity will drop which means that hormone will be a lot less effective at shuttling glucose from your blood to your cells. When this happens your body pumps out more insulin hoping to finish the job, but the main problem is that insulin is a fat-storage hormone!
Since your cells will be in big need for glucose you will encounter carbohydrates cravings and lousy workouts. Only few healthy food choices are made after midnight, so going to bed an extra hour early is a perfect way to fight off the decisions of consuming the wrong food.
Don’t Drink Too Much Alcohol
We all know that alcohol can have small health benefits, but it is seriously harmful if you consume too much! Researches have proven that too much alcohol can also make you gain more fat. According to many observational studies, heavy alcohol consumption will increase the risk of central obesity, which means excess fat storage around your waist.
Cutting back on alcohol will help you to reduce your waist size. You don’t have to give it up if you enjoy it, but limiting the amount you consume in a single day can help. One study in which 2000 people were included has shown that, those who drank alcohol daily but usually less than one drink per day had less fat than those who consumed less frequently but drank more alcohol on the days they did drink.
Clear the Kitchen
Cleaning the kitchen is very important key if you are committed into losing fat. If you have some food that you shouldn’t be eating in your fridge or freezer, you will definitely give in at some point. Especially when you are starting to lose weight you may think that you have the willpower of steel, but that is just wrong. When your leptin levels start dropping you will feel hungrier than ever and that’s the most likely point you will hit the fridge.
So it is very important to remove the unhealthy foods that are in your fridge in order to stay on the right track.
Protein is one of the most important nutrients for weight control. Consuming high amount of protein increases the release of fullness hormone, which also means that will decrease your appetite and will make your body feel full. Eat High-Protein Breakfast to Maintain Fast Weight Loss!
In many researches has been proven that people who consume more protein tend to have less fat than those who are on a lower-protein diet. This is one of the best tips about losing fat, so make sure you include a good protein source at every meal like fish, eggs, meat, nuts etc.
Glass of Water
This is a very well proven technique which is really good if you want to cut back on food intake. Just drink one glass of water before each meal. Staying well-hydrated your metabolism is working at top speeds. Consuming one glass of water before meal will fill you up and will make you to take in fewer calories during the meal. Also it’s refreshing and will help you to fight off food cravings, making it a lot easier to choose healthier foods for your meal.
And this is probably the best you can try with water about cutting back on food; just add a slice of lemon to your water glass and you will often find that the cravings you had for whichever food has passed.
Stress can make you gain more fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. According to many studies, having high stress levels increases the appetite and drive abdominal fat storage. As a matter of fact, women who already have a large waist tend to produce more cortisol in response to stress.
It is very important to relieve stress if you are looking to lose fat. Practicing yoga or meditation can be effective methods. If you don’t want to try yoga or meditation just find yourself some activity that relives you.
Sugar contains high amount of fructose, which has been linked to several chronic diseases when consumed in excess. These include obesity, fatty liver disease and type 2 diabetes. Many researches show that there is a huge connection between high sugar intake and increased fat.
It is very important to realize that more than just refined sugar can lead you into fat gain. Reducing the sugary food intake is a excellent tip if you are looking to lose fat.
Replace Some of Your Cooking Fats with Coconut Oil
Coconut oil is one of the healthiest fats you can consume. Many researches show that the medium-chain fats in coconut oil will boost your metabolism and decrease the amount of fat you store in reaction to high calorie intake.
Also other studies say that may lead to abdominal fat loss. In one study, obese men who consumed coconut oil daily for 12 weeks lost an average of 1.1 inch from their waists without purposely changing their diets or exercises routines.
In order too boost fat loss, it’s best to take about 2 tablespoons of coconut oil per day, which is exactly the amount used in most of the studies that have good results. You should keep in mind that coconut oil is high in calories, so instead of adding extra fat to your weight loss diet, replace some of the fats you are already consuming with coconut oil.
Eat Fatty Fish Every Week
If you didn’t know, fatty fish are incredibly healthy. They have high amount of quality protein and omega-3 fats that protect you from disease. From some examples omega-3 fats will help you reduce visceral fat.
Some studies show that in adults and children with fatty liver diseases, fish oil supplements can significantly reduce liver and abdominal fat. You should aim to get 2-3 servings of fatty fish per week.
Cut Back on Carbs
Reducing the carb intake can be very effective for losing fat, including abdominal fat. Many diets that are under 50 grams of carbs per day causes you to lose fat in overweight people, those at risk of type 2 diabetes and women with PCOS (polycystic ovary syndrome).
You don’t have to be on a strict low-carb diet. Some studies show that just by simply replacing refined carbs with unprocessed starchy carbs will improve metabolic health and will boost your metabolism so you will burn more fat calories. From the famous Framingham Heart Study has been shown that people who consumed higher amounts of whole grains were 17% less likely to have abdominal fat than those who were on a diet with high refined grains.
Doing aerobic exercises (cardio) is very effective way to improve health, boost your metabolism and burn calories. Researches also show it is one of the most effective forms of exercises for reducing fat. Although, results are mixed regarding whether high-intensity or moderate-intensity exercise is more beneficial.
But no matter to intensity, how much and how often you exercise is very important. In one study has been proven that postmenopausal women lost more fat from all areas when they did cardio exercises for 300 minutes per week versus 150 minutes per week.
Avoid Sugar-Sweetened Beverages
Sugar-sweetened beverages are full with liquid fructose, which will lead you into gaining more fat. Researches show that sugary drinks lead to increased fat in the liver. One 9-week study showed notable fat gain in people who ate beverages high in fructose.
Sugary drinks appear to be even worse than high-sugar foods. This is simply because your brain doesn’t process liquid calories the same way it does with solid ones. This means that you are most likely to end up consuming too many calories later on and storing them as fat. In order to avoid gaining fat, it’s probably the best to completely avoid sugar-sweetened drinks like soda, punch and sweat tea.
Track Your Food Intake and Exercise
Many things can help you to lose weight and body fat, however consuming fewer calories than your body needs for weight maintenance is important key factor. Having a food diary or using an app can help you monitor your calorie intake. This strategy has been shown to be excellent benefit for weight loss. Also food-tracking tools help you see your intake of carbs, protein, micronutrients and fiber.
You can easily find free apps or websites to track calorie and nutrient intake on the internet.
Quit Drinking Fruit Juice
Despite the fact that fruit juice provides you vitamins and minerals, it is high in sugar as any other sweetened beverage. Consuming large amounts of fruit juice may carry the same risk for abdominal fat gain. An 8-ounce serving of unsweetened apple juice has 24 grams of sugar, which is half of fructose.
To help your body to reduce the maximum of fat, replace the fruit juice with glass of water, unsweetened iced tea or a glass of homemade lemonade.
Intermittent fasting is becoming more and more popular over the years for weight loss. It’s just a simply eating pattern that cycle between periods of eating and periods of fasting.
There are many ways you can do intermittent fasting but there is one popular method which involves 24-hour fasts once or twice a week. There is another that you have to fast every day for 16 hours and consume all your food in an 8 hour period.
In many studies has been shown that people on intermittent fasting experienced a 4-8% decrease in body fat in just 6-24 weeks. Weight Loss Hack: Intermittent Fasting Can Help You Lose Weight Fast
Add Apple Cider Vinegar to Your Diet
Consuming apple cider vinegar has very impressive health benefits, in which is included lowering your blood sugar levels. Apple Cider Vinegar contains a compound called acetic acid, which has been shown to reduce abdominal fat storage.
In one study of obese men, who consumed 1 tablespoon per day for 12 weeks lost half an inch from their waists. However no other human studies yes exist, but taking 1 to 2 tablespoons of apple cider vinegar per day is safe and will lead to fat loss.
Consume Probiotic Foods
Probiotics are some kind of bacteria that is found in some foods and supplements. They contain all sorts of health benefits, including enhanced immune function.
In many studies has been shown that they found different types of bacteria play a role in weight regulation, which means that having the right balance can help you with weight loss, including losing fat from your body. Probiotic supplements typically have several types of bacteria, so make sure you buy the one that provides one or more of these bacterial strains.