5 Simple Tips To Help You Lose Some Weight

People seem to think that losing weight is easy and believe it’s possible to shed those pounds just by drinking a milkshake or going for a jog once in a while…until they start a real weight loss program.

That’s the moment they understand that weight loss is a very hard task that requires hard work and dedication. Even experienced athletes say that losing fat is actually harder than building muscle. The 5 tips below will help you reach your goal faster.

1.Reduce carb intake 

Reducing calories is the most important rule when trying to lose weight and especially bodyfat, there’s no way around it. You need to eat less calories than the calories your body needs to sustain the current weight. One of the most common ways to drop your calories is to reduce carbohydrate intake. The body burns carbs as fuel for it’s everyday activities. As soon as the body runs out of carbs it starts to burn fat.

Try to eat your carbs early in the morning and right after the workout. Restrict your carbs in the afternoon hours and eat high protein and higher fat foods instead.

2. Increase protein intake

As we said, when the body runs out of carbs it turns to its fat storage. Along with fat your body burns muscle protein as fuel, creating muscle tissue breakdown (your muscles are getting smaller). To sustain your muscle mass while in a calorie deficit (when you lower your carbs), you need to consume more protein.

At the same time, eating more protein will keep you satiated for longer and help you control your blood sugar levels. More protein usually means around 1g of protein for every pound of your weight.

3. Drink plenty of water 

Our body is made up of about 70% water, so you can imagine that water plays a great role in our bodies. It keeps our metabolism running, it transports the nutrients we consume to every muscle cell and it helps us flush out the waste materials and bacteria.

4. Dont eat carbs about 3 hours before you go to sleep 

Some studies show that our metabolism slows down in the evening.  This slowing down is part of the body’s natural circadian rhythm, affecting various functions, including metabolism, to prepare the body for sleep. During sleep, the body’s energy expenditure decreases because less energy is required. 1, 2.

Eating before bed can also interfere with the production of HGH, studies show. Insulin, which is produced and released as a response to eating, especially carbohydrates, can suppress the natural nighttime spikes of HGH.

So, eating late at night, and especially carbohydrates before we go to bed can make us gain weight over time.

5. Do cardio training

Cardio training is a proven method of burning body fat. Your body needs to burn more calories than you consumes in order to lose fat. Although a right diet and calorie restriction should be your primary tool for burning fat, cardio is a valuable tool that can help you burn extra 400-600 calories a few times per week.

Doing about 35 to 45 minutes of steady pace cardio cardio in the morning when your glycogen levels are low, or right after your resistance workout is a good way to burn those extra calories and help your diet.

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