3. Cook Your Own Food as Often as Possible
According to newest studies, the less you cook, the more weight you gain! One study repot from Johns Hopkins University found that people who cook their own dinner tend to eat a lot less sugar, fat and overall calories than people who rarely or never cook their own food. More precisely, the folks who cook regularly ingest about 150 fewer calories per day on average, which quickly adds up to a few pounds over the course of a year.
In addition, restaurants are not always open about how their food is prepared and what ingredients are used, and restaurant meals tend to be calorie-heavy, especially heavy on fats, salt and sugar, and less nutritious in general. When choosing where to eat your lunch at work, look for places that disclose how they cook their food and closely inspect the menu for dishes that best suit a healthy diet.
4. Try High Intensity Cardio
Cardio is super-effective for fat loss, but only when you increase the intensity! If you’re expecting to slim down with the help of long-duration, steady-state cardio on a stationary bike, give it up right now. You can burn tons of stubborn fat by using short, intense bouts of exercise, for example 10-15 minutes of 30-second sprinting with 30 seconds of rest in between. This way you will both burn fat more efficiently, and spend less time in the gym!
The high-intensity intervals push your body toward its metabolic limits while the low-intensity intervals allow it to properly recover before going hard again. In addition, high-intensity cardio will increase your resting metabolic rate for upward of 24 hours after exercise, increase growth hormone levels, improve insulin sensitivity in the muscles and spike levels of fat oxidation in muscle cells.
5. Build Muscle!
The more muscle owned, the more fat burned. As simple as that. The human body naturally burns more calories each day to maintain a pound of muscle than it does to maintain a pound of fat. Therefore, just by building muscle, you can transform your body into a mean calorie-burning machine and give your sluggish metabolism a kick in the butt.
So if you still haven’t consider weight training, now is the perfect time – hammering your muscles with some heavy loads will accelerate your fat loss efforts, increase your metabolism and improve your body composition, just to name a few.
For best results, you want to center your weight training sessions around big, compound exercises such as squats, lunges, bench press, deadlifts, etc. The more muscle you build, the more calories your body will burn each day at rest. Not to mention that you’ll earn a strong, muscular body worth showing off at the beach!