Those years and years of neglect have allowed pound after pound of fat to fill out your frame. But worry not, the human body is an interestingly adaptable machine. You can burn fat and rid yourself of that lard if you are consistent and have the right kind of information to work on. Here are six easy-to-implement tips to heart, and progress will come at a faster rate.
1. Don’t always believe what you see
Although scale provides a good reference, people should not stress over just following the reading over the weighing machine. Body composition and how you look in the mirror are what matter more than what the scale says. The scale will say that you still weigh the same even when you train hard and eat right and build five pounds of muscle and lose five pounds of fat. How you look in the mirror, how you feel, and how your clothes fit are much better indicators that you’ve made good progress.
2. Reduce Your Calories step-by-step
If you’re looking to burn fat, don’t make huge calorie cuts at once. This will reduce your metabolism and kick your body into starvation mode, making it more difficult to burn off the fat. Allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two to prevent this metabolic slowdown.
3. Differ your Caloric Intake
Another way to challenge your body and continue to lose and burn fat without lowering your metabolism is differing your caloric intake every few days instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat. If you consume the same calories every single day while dieting, your body will adapt by lowering metabolic rate to resist the burning off of too much body fat. Eating higher calories on some days and lower calories on others days helps to keep leptin levels up which in turn keep the metabolic rate up.
4. Resistance training
Training With Weights helps with fat loss and burns calories in a number of ways. weight training increases the calories you burn for up to 39 hours after your workout. More the muscle your body has, the more calories you burn each day. A common misconception that weight training will make you bulky but one must ignore that and know even if your goal is solely to lose body fat, you need to train with weights.
5. High-Intensity Intervals (HIIT) is the key
To achieve better results in less time the key is : alternating a brief period of high-intensity exercise with brief rest periods. One of the best interval methods to burn fat is jumping rope. After a brief warmup, jump rope as fast as I can for 10-20 seconds, followed by a half a minute at a slower sequence. Always warm up before intervals, and practice a bit on this one.start with cardio of low intensity if you are not in a good shape.
6. Not all fat is bad fat
Consuming enough of the good fats will help you lose fat and build muscle. The polyunsaturated ones (especially omega-3s), such as those from fish and nuts, and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil are all good fats category.
Use this knowledge to take action. Don’t complain about your situation and become “happy” with the status quo of being miserable. Do something about it.