Everybody that once tried to reduce body fat had probably realized that fat loss is a very hard task. When trying to lose fat there are essentially two ways to deal with the problem – diet and exercise. The combination of both will give you the best results – ideally you need to follow a healthy diet and a workout routine that works for you. Here are a few proven strategies to help you on your fat loss journey.
1. Weight lifting.
Doing cardio is the first thing that comes to people’s mind when losing fat is mentioned. Rarely do they know that by doing only cardio they will get that skinny fat look – they will lose fat, but they will lose a big percent of their muscle mass too. By building more muscle you will speed up your metabolism and lose fat. The bigger your muscles are the more calories are needed for them to sustain themselves.
2. Increase protein intake
If you want to build more muscle and lose fat, it is essential that you consume adequate quantities of protein. Proteins are the building blocks of muscle tissue. Try to consume at least 1.2-1.3 grams of protein per pound of body weight every day.
3. Reduce carbohydrates intake
What happens in the body when you eat carbohydrates? An anabolic hormone called insulin is released into the bloodstream which controls the intake of consumed carbohydrates and fat into the cells. The more carbs you eat more insulin is released to store those carbs. One part of them is used as energy and the excess are stored as body fat. Eating about 1-1.3 grams of carbs per pound of bodyweight will help the fat loss. The easiest way to start cutting carbohydrates is by reducing sugar and sugar beverages form your diet and replace them with tea, coffee, water and fibrous fruits.
4. Reduce saturated fats and increase good fats in your diet.
Saturated fats are the ones causing all kinds of health problems. On the other hand essential fatty acids (also called good fats) will improve your health, control the production of hormones, increase the number of calories to help you build muscle mass and the will also help you on your fat loss journey. Good sources of essential fatty acids include sea food, seeds, nuts and supplements such as fish oil and flaxseed oil.
5. Drink more water
Water is one of the most important elements in the nature. Drinking sufficient quantities of water will keep you healthy, flush toxins out of your system and help your body metabolize fat. An active athlete should drink 3.5 – 4.5 liters of water a day.
6. Add some cardio to your weight lifting routine
I mentioned that cardio can make you lose muscle and give you the skinny fat looks, but that is just in those cases when you overdo the cardio and you don’t do any weight lifting. Adding a few (3-4) short cardio sessions a week will help assist the fat loss process and keep your cardiovascular system healthy.