10. Do some (not too much) cardio
I mentioned that HIIT works better than cardio, but HIIT is just not for everyone. Overweight, older or trainees with joint and knee problems will have a really hard time doing HIIT. This is where low intensity cardio come into play. Not only it has health benefits but cardio can also help in keeping bodyfat in check. Just not overdo it cause you’ll get the opposite effect.
11. Drink green tea
Recent studies have shown that green tea is able to reduce body fat. A study reported on in the American Journal of Clinical Nutrition, found that the use of green tea extract resulted in a significant increase in energy expenditure of 4 percent over a 24 hour period.
Other studies have shown that catechins in green tea help to inhibit the movement of glucose into fat cells. So green tea also acts like a glucose regulator.
You can have a cup or two of green tea instead of your morning coffee.
12. Drink some coffee before exercise
Caffeine is a central nervous system stimulant, so your daily cup of coffee can boost your metabolism by 5 to 8 percent. Taken before exercise caffeine will increase your energy and endurance while improving your sports performance.
13. Spice it up
It turns out that capsaicin, the compound that gives chili peppers their heat, can boost your metabolism. According to a study published in the Journal of Nutritional Science and Vitaminology, a small amount of hot peppers a day can greatly help in fat loss. In other words – a short term metabolism spike of more than 20%. Be sure you sprinkle a good amount of chilli peppers on your food.
14. Supplement with BCAA
BCAAs (branched chain amino acids) are represented by leucine, isoleucine and valine and make up for 35% of the amino acids present in the muscles. Unlike most of the other amino acids, BCAAs bypass the hepatic metabolism (liver) and are directly involved in muscle work, where they serve as donors of nitrogen for the synthesis of other important amino acids, such as glutamine and alanine.
Taking BCAA before and after exercise, puts your body in anabolic state and helps the process of fat burning. Take about 15g of BCAA before your workout.
Too much stress leads to overeating, drinking and other unhealthy habits. Stress also releases the hormone cortisol, which promotes fat accumulation. Too much cortisol can also cause health issues.
You need to find a way to relax and reduce stress in your life. Use your free time to rest, walk, socialize with friends (don’t drink excessively though as alcohol increases stress levels), take a bath, listen to music, etc. The less stressful your life is, the faster you’re going to see results.