Everybody is looking for a way to look good naked, but very few know that losing fat goes far beyond doing hours of running on the treadmill, doing thousands of crunches or spending hours in the gym. Nope I’m not talking about dieting either. Very often a combination of a few simple things is just enough to get you in great shape. No extreme dieting, no hours spent on the treadmill. Here are a few tips to help you lose fat fast.
1. Sleep more
People say that sleep is a matter of habit. That you can train your body to sleep only 5 hours a night. If you think this is true – think again. When your biorhythm is disrupted, you end up eating more. A tired body produces more ghrelin, which triggers cravings for simple carbs which are the worst foods for losing fat if you eat them consistently. Losing sleep will also alter your hormone production eventually leading to fat gain! Getting about 8 to 9 hours of sleep a night is one of the best things you can do for your body if you are working out.
2. Drink enough water
Water could be one of the cheapest fat-burners out there. Water is needed for fat metabolization as well as many processes that happen inside the body. After all, more than 60% of our body is water.
Drinking 8 glasses of pure water a day is a good start, but you also need to take some other factors such as your weight, diet, activity level, etc into consideration. These factors can increase the amount of water you need. Judge how much you need to drink, by the color of your urine. If it is from a pale yellow to clear, the water is sufficient. If it is dark yellow, you need to drink more water.
A way to reduce hunger is to drink a glass of water before every meal, as hunger is sometimes confused with thirst. This is a good time to say that you should probably switch your soft drinks with water.
3. Stay away from drastic diets
Although fad diets, such as a “grapefruit diet”, “cabbage soup diet”, “juice diet”, etc. can help you lower your weight in the short term, it won’t last long. As soon as you go back to normal eating, you will gain weight back very fast (90% of that weight you lost will be water and muscle mass). Another drawback to these fad diets is the lack of certain macro and micro nutrients the body needs on a daily basis, in order to function properly.
Instead, choose a balanced clean diet that you can keep for a long time without any consequences to your health. You can eat a cheat meal once in a while.
4. Add more protein to your diet
Your body needs protein to maintain lean muscle. A person that works out intensively needs up to 1 – 1.5 grams of protein per LB of weight on a daily basis. Protein keeps you feeling full longer periods of time. Also research shows that protein can greatly increase post-meal calorie burn, as protein has high thermogenic effect.
5. Eat more fat
Contrary to the belief that dietary fats make you fat I will say that eating fat can help you burn fat. Eating healthy fats (omega 3 and omega 6) will help with insulin sensitivity, it will keep you feeling fuller longer and it will raise your anabolic hormone levels. Good fats include foods rich in Omega 3′s, like salmon, avocados & walnuts. These foods are full of nutrients that help keep you satiated throughout the day.