- Diet & Weight Loss
Best Fat Loss Tips
Losing Unwanted Body Fat
Let's face it - a lot of us have some body fat to lose. We know this is true because of the skyrocketing rates of overweight and obese people in this country. Unfortunately, having more body fat can lead to many health problems, including diabetes and heart disease. Then there's the fact that you just don't look as good and feel as good when you have extra fat hanging around your body.
Nowadays, there are tons of weight loss products available on the market. Every time you turn on a TV or radio or open a magazine you are bombarded with the latest fad diet or exercise plan. Of course some of them will certainly help you lose weight and unwanted body fat, but some of them will have you going to extremes that may not be very good for you. A lot of them will also cost you a pretty penny.
You don't have to follow an extreme diet or exercise program to lose fat. With the best fat loss tips you can get rid of that extra weight naturally. This is, without a doubt, the safest route to take when you want to be healthier and in better shape.
Lowering Your Daily Caloric Intake
Without a doubt, one of the best fat loss tips is to decrease the amount of calories you consume. Taking in more calories daily than what your body needs to maintain your body weight is what leads to an increase in body fat. It comes down to figuring out how many calories you need to take on to maintain your present weight and cut enough calories from your daily diet to lose fat. However, it is possible to overdo it. You need to avoid lowering your caloric intake to the point of starving yourself.
One of the top fat loss tips when you don't have a lot of weight to lose is to cut 500 calories from your daily diet. Doing this will allow you to lose 1 pound in a week because a pound of fat contains 3500 calories. This is one of the best ways to safely lose weight. If you have more weight to lose you may want to cut more calories per day, though you need to be sure that you aren't overdoing it.
Eating More Frequently
Believe it or not, one of the best fat loss tips is to eat more frequently. This is because you'll actually increase your metabolic rate every time you eat. When you eat more often throughout the day you'll get more of these increases in your metabolism. Your body will also assimilate the calories you take in more efficiently and you won't experience the lags in energy you may get when you follow a normal 3 meal diet.
The best fat loss tip when you eat more frequently is to eat 5 or 6 small meals daily. When you eat 5 or 6 times every day you'll get more boosts on your metabolism throughout the day. Your body also won't try harder to hold on to the fat you have since you'll be eating something once every few hours. Another benefit of eating more often is that you won't experience the energy lags that you likely get between meals. Of course when you eat meals more frequently they will still have to be low enough in calories for you to lose body fat. Keep your portion sizes small and eat your food slowly. If you have trouble getting enough meals in you can purchase a meal replacement supplement to get you through.
Another one of the best fat loss tips is to perform cardiovascular exercise regularly. Cardiovascular, or cardio, exercise will get your heart and lungs working and will burn calories as well.
Cardio exercise is basically sustained low to medium intense exercise done for a longer period of time. When you start doing cardio you may want to only do 15 minutes of exercise since your body won't be used to it. It shouldn't be long before you work your way up to 30 and 45 minute workouts.
One of the best fat loss tips is to do some bursts of high intensity training during your cardiovascular workouts. Start your workouts with low or medium intensity and after a few minutes do a 30 second to one minute burst of all out training. Every few minutes do another burst of more intense training. This could help make your workouts shorter and may boost your metabolism as well.
The best forms of cardio include running, biking, and exercising on an elliptical machine. You can also participate in an active sport to get your cardio in. No matter what kind of cardio exercise you do, you should shoot for 3 to 5 workouts every week.
Following a weight training routine is also one of the top fat loss tips. The primary goal of weight training is to build muscle mass. When you have more muscle your body needs to burn more calories to maintain it. This means that your resting metabolic rate will be higher when you build muscle mass. Even when you're just chilling out your body will be burning more of that unwanted body fat.
One of the best fat loss tips when you're weight training is to set up a routine that will have you working each muscle intensely without overtraining. This is the key to building muscle. Split your routine so you weight train only a few muscle groups during each workout. This will allow you to work each muscle more and still get plenty of rest for them. Do all of your sets and exercises with high intensity to get your muscles to respond. Don't train for too long every session or you may end up overtraining. 45 minutes to an hour should be plenty of time for each weight training workout. You should also take days off to allow your muscles more recovery time. Weight train every other day or do 2 days followed by an off day. This should allow you plenty of recovery time.
Here's a great way to split your weight training routine (do some ab training every other workout):
Workout 1 - chest, shoulders, and triceps
Workout 2 - back and biceps
Workout 3 - legs
Drinking More Water
Another one of the best fat loss tips is to drink a lot of water throughout the day. Drinking more water will help all of the body's systems run more efficiently and will help flush out toxins. This will help you burn away extra calories and fat quicker. Drinking more water can also help you get a full feeling faster when you eat, so you don't end up eating as much at one time. If you drink 8 glasses of water daily you'll see positive results.