You may know some solid diet fundamentals to lay the basis for your weight loss plan, but here are five interesting ways to help think outside of the box and ramp up the results.
1) When eating lean meat, don’t forget about fish. Not only are fish like salmon and tuna easily available and choke full of protein, but they contain Essential Fatty Acids, or EFA’s. Protein is a cornerstone of any diet – it’s the building block of muscle and will let you retain the mass to uphold a more sexy physique as you loose weight. The EFAs, aside from being great for your body all-over, and super effective at controlling Leptin, a hormone that spells diet disaster – by way of lowering metabolism.
2) Eat lots of low fat dairy. Calcium has been shown to be a vital component of anyone’s fat burn. A recent study conducted resulted in those that ate dairy 4 times a day burned a massive 70% more fat than those that didn’t! Don’t get carried away though – Stick to low fat, and if you can get it, low carb (low sugar) dairy products, like low cab low fat yogurt and skim milk. This isn’t an invitation to drink a kettle of melted cheese.
3) Remember your minerals – Iron and Potassium are lacking in most diets, and have a big impact on weight loss. Iron can be found in pretty much any red meat, so have some lean read meat. Iron deficiencies decrease the efficiency of oxygen transportation of your cells, which hinders waste and fat disposal common with weight loss. Potassium is crucial for balancing your water levels – Without balance, the body is inefficient at burning calories. A banana contains close to 500 mg, and the body’s recommend daily is 2000mg. Judge how much potassium you get from the rest of your diet and make some adjustments.
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If you want to burn fat fast, you need to start right from when you wake up. Fortunately this is also the time of day when your diet choices make the biggest impact. Here are too critical ways to ramp up your fat burn to unprecedented levels and wake up on the right dietary foot, so to speak.
It’s important to exercise in the morning. About 5 hours into your slumber, your body will have used up all the carbs stored from your previous day’s meals. This means that you’re running on fumes as you get out of bed. What does this mean? A morning workout will leave your body to break down fat cells to fuel it during the routine. When working out at this time of day, you’ll burn 3x more calories – three workout sessions for the effort of one is easy to get motivated for, despite it being early! Just make sure you do it before breakfast or the concept won’t work.
Working out in the morning has two purposes, and the second is to get your metabolism going from the standstill that sleep puts it in. Here’s tip number two – Don’t skip breakfast! It’s absolutely important to sneak it in for several reasons. Not only will your body want some protein from the workout, but breakfast is the “on” switch for your metabolism for the day, so to speak. Without breakfast, your metabolism (and rate of resting fat burn) will be at a crawl. Not only that, but you’ll be super hungry and eat more by lunch. Combine an early morning workout with a proper breakfast, and you’ll burn fat fast in no time at all.
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When you’re trying to burn fat fast, calories are extremely important. However, you may not know that there are certain fat burning foods that will help you shed burn fat at a mysterious and alarming pace. Without further adieu, here’s a brief list of 10 fat burning foods you may or may not know about:
1) Spicy peppers of almost any variety. When you combine spicy peppers with any meat or protein source, they’re immediately bound to the protein and absorbed by your body in a way that creates a long lasting thermogenic burn.
2) A quarter tablespoon of cinnamon, strangely enough, is a very effective fat burning food. It has a huge impact on the way your body regulates the sugars you consume. Sugar is a big diet enemy, so be liberal with the amount of cinnamon you add to any food or beverage!
3) Ginger is also at the top of the list, whether it be that pink stuff on the side of sushi or contained in teas you can buy at the grocery store. It aids in making circulation and the way your body deals with fatty wastes (from weight loss) much more efficient.
4) Lemons, Oranges, and virtually any other citrus fruits are packed with vitamin C which aids in the processes your body implements to burn fat.
5) Apples and Berries are two fruits that are extremely high in pectin – a compound that hooks up with water cells and reduce the amount of fat your body absorbs from food
6) Soy beans are packed with lecithin which functions similarly to pectin (mentioned above). Either are tasty and readily abundant fat burning foods.
7) A dehydrated body is ineffective at burning calories. Potassium, a key part of bananas, regulated your water levels to an optimal place. 2000 mg’s is the daily recommended, and each of the yellow wonders packs close to 500.
8 ) Salmon, Tuna, and other fish are packed with essential fatty acids that reduce the metabolism-lowering hormone Leptin. Also, protein is great for retaining muscle mass.
9) Garlic, among the best fat burning foods not only kills bacteria in your bloodstream, but it also boosts metabolism and regulates blood sugar. It’s worth the sacrifice in breath if you’re trying to burn fat
10) Low Fat, Low calorie dairy products such as milk and yogurt are great – packed with calcium and protein both of which are critical in weight loss.
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If you want to burn fat fast and not be a walking sack of loose skin, you’ve got some work to do. Simply losing weight is an important step in a more healthy lifestyle, but looking great afterwards is another struggle. Fortunately, using exercises to burn fat fast will not only turbocharge your weight loss results but will also leave you with an athletic core that’s released bit by bit as the fat comes off your body.
You don’t need to be doing heavy bench presses and squats as exercises – although if you can, that’d be great – but simply put, most people aren’t willing to get into that. Lets look at some lighter, yet still effective exercises that’ll help you build and retain some lean, toned muscle that’ll look great and help you burn fat (muscle mass burns more calories per pound than any other tissue).
Walking, Weighted Lunges
This is an easy and safe way to tone up your legs, butt, and core. Simply grab two dumbbells (or two milk jugs), and get ready. You’re going to want to take a large step, lower your back knee towards the ground, then raise back up in a forward motion, now stepping forward with your opposite leg. Repeat down a hallway or large room. Steps of 10-15, in sets of 4 are great to do several times weekly
Jump Squats
This is an explosive movement that will target most muscle in your body, and is a great workout overall. Simply place feet shoulder width apart for balance, and (keeping your back tight), bend at the knees until you’re in a deep squatting position, and explode up off the ground in a jumping motion. Then, lower yourself back into a squat very slowly and repeat. If it’s too easy, use a backpack
Pushups
Surely you know how to do a pushup. To add a spin on it, try pushups at different elevations. For example, put your feet up on a bed and your hands on the ground, tilting you down to the ground. You’re now putting more of an emphasis on your shoulders and traps. Put your hands on the bed and feet on the ground (tilting up), and more emphasis is on your back (lats) and chest.
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Burning fat fast doesn’t need to be impossible to figure out. Although losing weight may be easy at first, it can be hard to stick with. The goal of burning fat is not only to do it fast, but to make it sustainable. The concept of changing lifestyle is too much for most to fathom, so lets examine ways we can not only burn fat fast, but keep it off – all without sacrificing the foods and habits we love.
The first thing we need to consider is total calories. In order to burn fat fast and continue burning fat fast, we need to decrease total calories eaten every day. How do we do this without feeling hungry? It’s easy if you make smart substitutions.
The easiest and most effective way is cutting down on sugar. Switching to diet sodas and beverages is one change that, shockingly enough, will cause weight loss in a majority of individuals. If you sweeten teas with artificial sweeteners, all the better. Cutting down on sugary foods is great for not just reducing calories (and consequently burning fat, fast), but not allowing fat to be stored in the first place. Sugar, unless you’re super active, almost always triggers a strong insulin response and gets stored as fat immediately!
Another important change to decrease total calories is to burn more. To burn more without exercising, which many (sadly) consider a lifestyle change, is to increase metabolism. Metabolism is simply the rate at which your body naturally burns calories at a resting pace. One way to safely and naturally boost this is with green tea. If you supplement by drinking two cups of green tea, or taking two green tea capsules every day, you’ll not only have more energy, but you’ll be burning fat fast. Much faster than without – it makes all the difference.
Another way to increase metabolism is eat more meals, more frequently - however, the meals obviously need to be smaller in size. Constantly digesting uses lots of calories. You can double up on both metabolism increases and appetite suppression here by having a cold glass of water before and after every meal.
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